Stretching has numerous benefits for our body, including improved posture, flexibility, and mobility. It also serves as injury prevention by preparing the body for stress. Contrary to popular belief, stretching does not lengthen muscles but rather stretches the fascial tissue, tendons, and ligaments. The duration, type, and timing of stretching are important factors to consider. Dynamic stretching exercises are recommended before training, while static stretching exercises are better performed after training. The type of sport also plays a role in determining the appropriate stretching routine. Stretching before strength training may reduce training volume, so a separate stretching workout should be considered in this case. If the goal is to improve both range of motion and build muscle, longer dynamic stretching exercises can be performed before strength training and extensive stretching after training. Bodyweight training combined with regular stretching is an ideal way to improve flexibility. Never do static stretching if you are not warmed up and avoid stretching if you have sore muscles.
