How to Stretch

Written By Jeff Rolland

Mobility is defined as the ability to voluntarily move a joint through its full range of motion (ROM). Your mobility depends on individual anatomical and physiological components such as: (1, 2)

  • Muscles and tendons

  • The states of ligaments, bones and cartilages that form the joint

  • Spinal reflex activity

  • Stretch tolerance

Stretching your muscles is an effective way to increase mobility. (1, 2)

In order to improve mobility with stretching: (1-4)

  • Hold each stretch for 2-5min

  • Intensity of 30-40% of maximal tolerable stretch

  • Frequency of 5 days minimum per week

 

It’s important to note that stretching has just been shown to improve mobility. Stretching will NOT help to: (5-7)

  • Enhance sports performance

  • Improve health

  • Prevent sports injuries

  • Reduce muscle soreness after physical activity

  • 1) Behm, D. G., Alizadeh, S., Anvar, S. H., Drury, B., Granacher, U., & Moran, J. (2021). Non-local Acute Passive Stretching Effects on Range of Motion in Healthy Adults: A Systematic Review with Meta-analysis. Sports medicine, 51(5), 945–959.

    2) Thomas, E., Bianco, A., Paoli, A., & Palma, A. (2018). The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. International journal of sports medicine, 39(4), 243–254.

    3) Nakamura, M., Ikezoe, T., Takeno, Y., & Ichihashi, N. (2013). Time course of changes in passive properties of the gastrocnemius muscle-tendon unit during 5 min of static stretching. Manual therapy, 18(3), 211–215.

    4) Wyon, M., Felton, L., & Galloway, S. (2009). A comparison of two stretching modalities on lower-limb range of motion measurements in recreational dancers. Journal of strength and conditioning research, 23(7), 2144–2148.

    5) Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British journal of sports medicine, 48(11), 871–877.

    6) Nuzzo J. L. (2020). The Case for Retiring Flexibility as a Major Component of Physical Fitness. Sports medicine, 50(5), 853–870.

    7) Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. The Cochrane database of systematic reviews, (7), CD004577.

Jeff Rolland
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