Stretching is a process of straightening or extending a part of your body to improve your muscle elasticity, range of movement and tone. You can do it either at the beginning or end of a workout or as a practice on its own.
A beginner's guide to: Stretching
flexibility training, stretch exercise, mobility training
Want to get into stretching?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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Check the safety tips
A few must-knows to ensure you’re covered.
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Space, setup, and time. Check the practical stuff so you're good to go.
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What is stretching?
Whether you’re adding a warm-up/cool-down stretch to your exercise routine or devoting your entire session to good old stretches for recovery and mobility, stretching your muscles is a wonderful thing to do for your body, no matter your age. And, it is just as important as your exercise routine.
Stretching helps you to improve your range of motion so that your muscles work most effectively, and may also help to decrease your risk of injury while improving your ability to do daily activities.
It keeps your muscles and joints healthy and can be done by almost anyone, regardless of your fitness level.
Are you ready to stretch those muscles?
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Why stretching is good for you
Emerging research suggests that Stretching improves mobility and reduces tension. Regular practice may also enhance physical function, reduce stress and support sleep quality, though the evidence for this is not yet solid.
Possible slight boost to self-efficacy
Focus area: Agency (Impact rating: Medium)
Minor boost to body self-image
Focus area: Identity & worth (Impact rating: Medium)
Possible short-lived lift in positive mood
Focus area: Lightheartedness (Impact rating: Medium)
Supports mobility in older adults
Focus area: Physical activity (Impact rating: Medium)
By integrating stretching into your routine, you can enjoy these benefits and contribute to a healthier, more balanced lifestyle.
People who love stretching
Zendaya
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Beyonce
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Every sports team & athlete everywhere
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Bring It On (the cult classic of the year 2000)
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Want a closer look at stretching?
Ways to try it, what to expect, and how to stay safe. Read on!
We know that you are almost ready to stretch it out. But before you do, there are some important things to keep in mind. Stretching is safe for most people, but these helpful tips will make sure that your first stretch will be the first of many.
Common styles
The main categories of stretching are:
Active/static stretching
Passive stretching
Dynamic stretching
Proprioceptive neuromuscular facilitation (PNF) stretching
If you are new to stretching, you can start with a few simple active stretches in the morning after waking up, or you can stack a stretching practice onto the beginning and/or end of a workout.
Safety
⚠️
Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
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Begin with a warm up.
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Use correct techniques and seek professional guidance if unsure.
What you might experience
😉
”Sure, this will be easy.”
😝
“Did they say I should point or flex my toes?”
🥵
“Hang on, I can’t touch my toes!”
😩
“Why can’t I do it like them?”
🥳
“Oh yeah! I did it!”
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Recommendation for first-timer
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Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
"The greatest wealth is health.” - Virgil
Ancient Greek athletes practiced stretching to prepare for competitions.
Ballistic stretching, involving bouncing movements, was once popular but is now considered less safe than other methods.
Stretching can improve posture and reduce back pain.
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Popular memes
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Academic research we rate
Effect of Flexibility Training Associated with Multicomponent Training on Posture and Quality of Movement in Physically Inactive Older Women: A Randomized Study
Sobrinho, A. C. da S., Almeida, M. L. de, Rodrigues, G. da S., Finzeto, L. C., Silva, V. R. R., Bernatti, R. F., & Bueno Junior, C. R. (2021). Effect of Flexibility Training Associated with Multicomponent Training on Posture and Quality of Movement in Physically Inactive Older Women: A Randomized Study. International Journal of Environmental Research and Public Health, 18(20), 10709. https://doi.org/10.3390/ijerph182010709
Non-local Acute Passive Stretching Effects on Range of Motion in Healthy Adults: A Systematic Review with Meta-analysis
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. https://doi.org/10.1007/s40279-020-01422-5
The Efficacy of Stretching Exercises on Arterial Stiffness in Middle-Aged and Older Adults: A Meta-Analysis of Randomized and Non-Randomized Controlled Trials
Kato, M., Nihei Green, F., Hotta, K., Tsukamoto, T., Kurita, Y., Kubo, A., & Takagi, H. (2020). The Efficacy of Stretching Exercises on Arterial Stiffness in Middle-Aged and Older Adults: A Meta-Analysis of Randomized and Non-Randomized Controlled Trials. International Journal of Environmental Research and Public Health, 17(16), 5643. https://doi.org/10.3390/ijerph17165643
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7 research pieces
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