Is more stretching always better?

Stretching feels productive, which is exactly why it gets overused.

Long static stretches immediately before exercise have not been shown to prevent injury, and can briefly reduce power output. Dynamic movement before, static stretching after, is the more common recommendation.

Move before, stretch after

Dynamic warm up first. Save the long holds.

Thirty seconds is plenty

Longer holds add little for most people.

Add strength to the range

Loading the new range is what keeps it.

How long does it usually last?

Flexibility usually responds within a few weeks of consistent work. If something feels tight for months regardless of stretching, tightness is probably the symptom rather than the problem, and it is worth having looked at.

When should you see someone?

• Tightness that has not changed in months of consistent stretching
• Pain rather than stretch sensation during a stretch
• Numbness or tingling while stretching
• One side dramatically tighter than the other
• Tightness that began after an injury

Any of these are worth an in-person evaluation rather than waiting it out.

How do you keep it from coming back?

• Warm up with movement rather than long holds
• Keep static stretching for after activity
• Build strength through the range you want to keep
• Spread it across the week rather than one long session

Walking beats holding a stretch

A twenty minute walk on the hills on the east side of the river does more for tight hips than a long hold on the floor, because the tightness came from staying still rather than from muscles being short.

Can you stretch too much?

You can stretch at the wrong time and expect too much from it. Long static holds immediately before exercise have not been shown to prevent injury and can briefly reduce power.

Should I stretch before or after exercise?

Dynamic movement before, static stretching after, is the more common recommendation.

Why do I still feel tight after stretching?

A muscle can feel tight because it is working hard rather than because it is short. In that case stretching it changes little.

How long should I hold a stretch?

Around thirty seconds is enough for most people. Longer holds add little.

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