selfstretching

Self-stretching is the practice of stretching one’s own muscles without the assistance of another person. It is used to increase joint range of motion, improve flexibility, reduce muscle tension, and support warm-up or cooldown routines. It can be applied to major muscle groups, including the neck, shoulders, back, hips, legs, and ankles.

Common forms include static stretching (holding a stretch without movement), dynamic stretching (controlled, moving stretches through a range of motion), and active stretching (holding a stretch by actively contracting the opposing muscles). Passive or facilitated stretching uses external assistance such as a strap, gravity, or a partner, while self-PNF involves brief contractions of the target muscle followed by a stretch, typically requiring some guidance or adaptation.

Guidelines for self-stretching typically emphasize a light warm-up before stretching, holding static stretches for about 15–60 seconds, and repeating 2–4 times per muscle group. Dynamic stretches should be performed with smooth, controlled movements, and bouncing (ballistic stretching) should be avoided. Equipment such as straps, blocks, and foam rollers can aid access and comfort. A typical session may last 10–20 minutes for major muscle groups.

Safety and evidence: stretching is generally safe when performed gradually and within comfortable limits. Stop if numbness, tingling, sharp pain, or joint instability occurs. Regular self-stretching can improve static flexibility, with potential benefits for mobility and injury prevention, though results vary. Static stretching before high-intensity power activities may temporarily reduce performance.

Special considerations: individuals with chronic injuries, elderly adults, or those recovering from surgery or joint problems should seek professional guidance to tailor an appropriate self-stretching program.