Stretching can be your best friend or your worst enemy—it all depends on how you do it. In this post, we'll break down what really happens when you stretch, the different methods (some good, some questionable), and how to stretch in a way that actually helps rather than hurts. Plus, I'll share my personal approach to stretching that avoids the common mistakes people make. Let's get flexible (safely)!

The Science of Stretching: Why Forcing It Doesn’t Work

When you stretch a muscle, you're not just pulling on tissue—you’re also activating tiny stretch receptors in the muscle fibers. These little guys have one job: to detect the stretch and send a distress signal to your brain. Your brain, in turn, freaks out and sends a message right back telling the muscle to contract. Translation? The harder you yank on a muscle, the tighter it gets. Not exactly what you were going for, right?

This is why technique matters. Let’s break down some common stretching methods and what actually works.

Stretching Methods: The Good, The Bad, and The Flexible

1. Contract-Relax Stretching: A Proven Method for Flexibility

This technique is a game-changer for increasing muscle length. Here's how it works:

• Contract the muscle you want to stretch for 5-10 seconds.

• Relax the muscle completely.

• Move deeper into the stretch.

• Repeat this 3-4 times.

Example: If you’re stretching your quadriceps (front thigh), bend your knee, grab your foot behind you, and resist by trying to straighten your leg against your hand. Then relax and pull your heel closer to your butt. Boom—more flexibility with less strain!

2. Static Stretching (Proceed with Caution!)

Static stretching—where you hold a stretch for 15-30 seconds—has its place, but timing is everything. Doing this before a workout can actually decrease your muscle’s max force output by 5-15%. Yikes. It’s best saved for after workouts when your muscles are warm and less prone to resistance.

Key to success:

• Hold the stretch in proper alignment (no cheating!).

• Breathe deeply to help the muscle relax.

• Don’t push past your limit—stretching too hard can trigger that pesky contraction response.

3. Dynamic Stretching (Best for Pre-Workout)

This is my personal go-to for warming up. Instead of holding a stretch, you move through your full range of motion repeatedly, prepping your muscles and nervous system for activity.

Benefits:

• Gets your body used to moving in a safe, controlled way.

• Engages muscles at their full range, reducing injury risk.

• Helps lubricate joints and improve movement efficiency.

Want examples? Mark Verstegen’s book Core Performance has fantastic dynamic stretch routines.

The Perks of Stretching (When Done Right)

Stretching isn’t just about touching your toes—it has real benefits:

• Prevents stiffness and increases mobility

• Reduces joint compression and pain

• Improves circulation and lubrication of joints

• Prepares muscles for movement, reducing injury risk

But (big BUT here), stretching too far, too fast or forcing past your body’s natural limits can do more harm than good. Respect your body's barriers!

My Personal Approach to Safe Stretching

I recommend using your breath to ease into a stretch. Here’s how:

1. Gently move to the first point of resistance (where you just start to feel the stretch).

2. Stop and take a deep breath, allowing your muscles to relax.

3. Once the tension eases, move deeper into the stretch.

4. Repeat this cycle until you’ve reached your limit without forcing it.

This method prevents that reflexive muscle tightening and allows for real, lasting flexibility gains.

When NOT to Stretch

If stretching doesn’t help—or makes things worse—it could be a sign that your muscles are tightening to protect an underlying issue. In these cases, pushing through could lead to more damage, not relief. If you’re dealing with chronic tightness, pain, or recurring muscle spasms, it might be time to book an appointment and get to the root cause.

Final Thoughts

Stretching is an amazing tool, but only if done correctly. Whether you’re warming up, cooling down, or just trying to be a little less stiff, choosing the right method makes all the difference. So, stretch smart, listen to your body, and—most importantly—breathe!

Need help figuring out the right approach for your body? Let’s chat!

Frequently Asked Questions (FAQ)

Q: What is the best type of stretching before a workout?

A: Dynamic stretching is best before exercise because it increases blood flow, warms up muscles, and improves mobility without reducing strength.

Q: Is static stretching bad before a workout?

A: Yes, holding static stretches before exercise can decrease muscle strength by 5-15%. It’s better to save static stretching for after your workout when your muscles are warm.

Q: How can I increase my flexibility safely?

A: Use techniques like contract-relax stretching (PNF) and breath-assisted static stretching to gently lengthen muscles without triggering the body’s protective tightening response.

Q: Why does stretching sometimes make my muscles tighter?

A: Stretching activates receptors in the muscle that signal your brain to contract the muscle as a protective response. That’s why forcing a stretch can backfire! A slow, mindful approach is key.

Q: How do I know if I should stop stretching?

A: If stretching causes pain, worsens tightness, or doesn’t improve flexibility, your muscles might be protecting an underlying issue. In that case, it’s time to seek professional guidance.