Stretchings

Stretchings are a group of exercises aimed at increasing flexibility and joint range of motion by lengthening muscles, tendons, and connective tissue. They encompass several methods, including static, dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF) techniques. Stretching is used in athletic training, rehabilitation, and general fitness to improve movement quality and posture.

Static stretching involves holding a lengthened position for a period, typically 15 to 60 seconds. Dynamic stretching uses controlled, functional movements that move joints through their range of motion. Ballistic stretching involves rapid, bouncing movements and is generally discouraged due to higher injury risk. PNF combines stretching with voluntary contractions and is often performed with a partner or therapist.

Evidence on benefits varies. Regular stretching can increase joint range of motion and may improve performance and reduce stiffness, especially when added to a structured program. Static stretching before activity can transiently reduce strength and power; dynamic stretching or a light warm-up is usually preferred as a warm-up. Stretching after activity or in dedicated sessions can enhance flexibility and recovery.

Guidelines emphasize warm-up before intense activity, gentle progression, and avoiding pain. Typical recommendations are 2 to 4 stretches per muscle group, held 15 to 60 seconds, with a total of 60 to 120 seconds per stretch exercise. Stretch to a mild, comfortable end range and breathe freely. People with injuries or medical conditions should consult a professional to tailor the program.

Special considerations include older adults, who may benefit from regular stretching to preserve mobility, and rehabilitation contexts where stretching is part of therapy. Risks include overstretching, muscle strains, or nerve irritation when done improperly or with excessive force.