Stretching

Stretching is a form of physical activity aimed at improving the length and elasticity of muscles and other soft tissues to increase joint range of motion and flexibility. Common forms include static stretching (holding a stretch at the end of a muscle's range), dynamic stretching (moving joints through a controlled range of motion), and modalities such as proprioceptive neuromuscular facilitation (PNF) and passive or active stretching. Ballistic stretching, which uses bouncing, is generally discouraged for most people due to higher injury risk.

Effects: Regular stretching can increase flexibility, which may improve mobility, posture, and movement efficiency. It may help reduce muscle stiffness and chronic pain in some populations. Evidence regarding injury prevention is mixed; dynamic stretching and well-designed warm-ups are more consistently linked to performance benefits. Static stretching immediately before high-intensity activities may temporarily reduce strength and power in some individuals.

Approach and guidelines: Stretch after a light warm-up or following activity. Hold each static stretch for 15-60 seconds, with 2-4 repetitions for each muscle group. Aim to stretch 2-5 days per week, gradually increasing duration and intensity. When performing dynamic stretching as part of a warm-up, use controlled movements through a full range of motion. Breathing should be steady; avoid pain and hypermobility.

Cautions: People with acute injuries, joint instability, or certain medical conditions should consult a professional before starting stretching. Stop if pain, numbness, or dizziness occurs. Stretching is most effective when integrated into a broader fitness program.