STRETCH IT OUT!
For National Stretching Day (12/11/25), we are going to break down the benefits, frequency, and types of stretching. BONUS - link to our FREE Stretch, Roll and Recovery Workout Library
Stretching is a simple yet powerful practice that enhances both physical and mental well-being. Stretching helps improve mobility, reduce risk of injury, and increases blood flow. Regular stretching prepares the body for movement, supports recovery after exercise, and reduces stress by releasing built up tension. Whether you’re an athlete, have a desk job, or just seeking to feel better, regular stretching is a key practice for overall health and wellness.
Stretching Benefits:
• Improved mobility and flexibility
• Reduced pain and stiffness
• Enhanced circulation and blood flow
• Injury prevention
• Better posture
• Stress reduction and mental well-being
• Improved athletic performance
• Link to improved cardiovascular health
Why is stretching important?
The body needs regular stretching to maintain flexibility, mobility, and muscular health. Overt time, our muscles and joints become tight and stiff due to inactivity, repetitive movements, or even poor posture. Tight muscles decrease your range of motion and increase your risk of injury. Stretching prevents this by lengthening muscle fibers and connective tissue, while also improving blood flow. Regular stretching ensures that the body stays agile and resilient.
Drawbacks and how we can prevent them:
While stretching can offer many benefits, it can also have drawbacks when performed incorrectly. One drawback is the possibility of overstretching, which can lead to muscle strains and joint instability. Another would be pushing muscles past their natural range of motion or holding positions too long, causing micro-tears and inflammation. To prevent these issues, it's important to stretch gently, practice proper technique, and listen to your body’s own limits.
When should we be stretching?
The ideal time to stretch depends on your goals, but common times are in the morning for stiffness relief, before and after exercise for injury prevention and flexibility, and in the evening to help wind down and relax. For mornings, try dynamic movements like the cat-cow stretch and spinal twists, and try static movements like knee-to-chest and child’s pose. Before exercising, dynamic stretching helps warm up the muscles and prepares the body for movement. After exercising, static stretching aids in recovery and relaxation. Stretching is also useful during long periods of sitting or inactivity, helping to relieve stiffness.
How long should we be stretching?
For general flexibility, holding a static stretch for 30-60 seconds is effective. Beginners may start with shorter durations, while more advanced routines can extend up to 60 seconds per stretch. Dynamic stretching typically lasts 5-10 minutes total. Always incorporate stretching around your workouts. Outside of workouts, aim to stretch for 20-30 minutes at least a few times a week. Add in morning stretches to increase blood flow and help wake you up. Try some evening stretches to calm your mind and improve your sleep.
Stretching types and examples:
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Dynamic stretching:
a. Uses controlled active movements to warm up muscles and joints
b. Ideal before physical activity to increase blood flow and range of motion
Example: leg swings, arm circles, high knees -
Static stretching:
a. Involves holding a stretch for an extended period without movement
b. Best used after workouts to cool down and improve flexibility
Example: touch your toes and hold that position -
Ballistic stretching:
a. Uses bouncing movements to force a muscle beyond its normal range of motion
b. Can be risky if done improperly: not recommended for beginners
Example: bouncing to touch your toes repeatedly -
Active stretching:
a. Stretching one muscle group while actively contracting the opposing muscle group
b. Builds strength and flexibility at the same time
Example: lie on your back and lift your leg up, hold it in place without support. The quad is used to lift the leg, while the hamstring is being stretched (opposing muscle groups) -
Passive stretching:
a. A partner (or some external force) helps you hold a stretch without active muscle engagement
b. Useful for relaxation and rehabilitation
Example: using a rope to pull your leg toward you while lying down -
Isometric stretching:
a. Involves tensing a muscle while it's being stretched
b. Builds strength and flexibility, often used in advanced training
Example: pushing against a wall while stretching your calves -
Active isolated stretching AIS:
a. Short, repeated stretches held for only 1-2 seconds
b. Promotes circulation and muscle balance
Example: gently lifting and lowering your leg in a controlled motion
Need assistance stretching? Add a GoFit Stretch Rope to your routine!
Check out our full Recovery and Massage Collection
Prioritizing stretching is essential to maintaining a balanced body and mind. It supports flexibility, improves posture, reduces the risk of injury, and releases built up tension. As we get older, we often become increasingly sedentary, regular stretching acts as a reset by restoring mobility and improving circulation. Invest in your long-term health by making a habit to stretch. Train. Recover. Repeat. GoFit!