To Stretch or Not To Stretch…

In this article I talk about the benefits of stretching to build flexibility and mobility. I also explain the difference between dynamic activation and static stretching and when you can do each for better health and performance.

Incorporating mobility and flexibility into your daily routine can calm your nervous system, ease muscular tension, and improve range of motion. By taking time to stretch and lengthen muscles, you support physical health and help your body shift from sympathetic activation to parasympathetic nervous system recovery mode. Here’s a closer look at the science behind flexibility and practical strategies to incorporate it into your life.

Flexibility depends on the elasticity of muscles and connective tissues, including tendons, ligaments, and fascia. Stretching also stimulates the parasympathetic nervous system, which regulates regeneration and recovery.

Dynamic mobility exercises warm the muscles and increase blood flow. Static stretching, on the other hand, is particularly effective post-exercise as it elongates muscles that have tightened during physical exertion.

Building a Flexibility Routine
Integrating flexibility exercises into your weekly routine doesn’t have to be complicated. Here are strategies to improve mobility and flexibility:

1. Warm Up Before Your Workout
   Start your workouts with a light warm-up to get blood flowing, such as a brisk walk or a few minutes of jumping jacks. This warm-up phase increases body temperature and blood flow and prepares your body for safe movement​.

2. Incorporate Dynamic Stretching Pre-Workout
   Before exercise, focus on dynamic stretches, like leg swings or arm circles. These movements prepare muscles and joints for activity by improving mobility and activating the nervous system.

3. Use Static Stretching After Workout
   Post-workout, switch to static stretching. Hold each stretch for 15–30 seconds, focusing on major muscle groups, including hamstrings, quadriceps, and shoulders. Static stretching at this stage improves range of motion and may speed recovery.

4. Practice Regular Yoga
   Yoga not only enhances mobility but also strengthens stabilizing muscles, providing a double benefit. Regular practice can improve posture, ease muscle tension, and as a bonus - improve your mental health. Yoga nidra also activates the parasympathetic nervous system, making it an excellent addition to evening routines for relaxation and better sleep​.

The Benefits of Flexibility for Health and Performance
Regular flexibility training benefits both physical and mental health. This can be especially helpful for those who spend long hours seated or engaged in repetitive tasks.

On the mental health side, flexibility exercises where you hold stretches for longer periods of time (15 seconds +) stimulate the parasympathetic nervous system, which can help to lower sympathetic nervous system activation (stress).

Conclusion and Key Action Item
Flexibility training is a key element of holistic fitness, supporting physical health, mental well-being, and performance. To incorporate flexibility into your routine, begin with warm-up exercises, integrate dynamic stretching before activities, and use static stretching post-workout. A regular practice, even just a few minutes each day, can make a significant difference in mobility, recovery, and overall health.

This article is based on my Rest Refocus Recharge book. If you want to learn more about rest, recovery and regeneration for healthy peak performance you can order the book here.