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A beginner's guide to: Stretching

flexibility training, stretch exercise, mobility training

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.

In a hurry and don't have any questions?

Check out our safety recommendations.
Grab a bottle of water if stacking your stretching practice onto a workout.
Get set to stretch those muscles.
Once you are ready, head to our Practice Guides and get started.

Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.

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?

Let us show you how!

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

Person

Bring It On (the cult classic of the year 2000)

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Real people's experiences

Starting to stretch? Read this first

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.

⚠️

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!”

What you need to know about stretching

Wondering whether you should start on your own, in a class or 1:1 with a teacher? Explore the table below and discover everything you need to know to get your practice started, right now.

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Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

Stretching can improve posture and reduce back pain.

Ballistic stretching, involving bouncing movements, was once popular but is now considered less safe than other methods.

Regular stretching can help decrease the risk of developing chronic diseases like hypertension.

Ancient Greek athletes practiced stretching to prepare for competitions.

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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