How Stretching Keeps You Moving Stronger, Longer
Most people think of stretching as optional—something you should do but can probably skip. I used to think the same.
I didn’t feel like I needed to stretch after activity, but sometimes the next day I’d regret skipping it.
But after years of chronic pain and mobility issues, I realized that stretching wasn’t just about flexibility—it was the missing piece that brought everything together for a healthy body.
Over the last two articles, I’ve covered two pillars of building a strong, mobile body: mobility work (how well you move) and strength & stability (how well you control movement). But there’s one more critical piece to the puzzle: stretching.
If mobility is how well you move and strength is how well you control movement, stretching is what keeps your body open and moving freely—preventing stiffness, improving recovery, and keeping your body from breaking down. It’s more than touching your toes or feeling “loose.”
Stretching supports movement for life.
For me, this realization was personal. I spent years recovering from injuries, working on mobility and strength—but embracing a consistent stretching routine was what finally accelerated my healing.
It wasn’t just a minor habit change; it was a game-changer for how my body felt every day.
“The stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.” — Bruce Lee
Why Stretching Matters More Than You Think
Most people think stretching is just about making your body "bendy." But stretching does more than help you reach your toes—it keeps your muscles, tendons, and joints working smoothly.
Stretching increases muscle and tendon length over time, helping your body move more easily and reducing stiffness.
But it’s not just about flexibility. Stretching keeps your body balanced, improves circulation, and helps prevent discomfort from tight muscles.
When muscles tighten from daily movement, workouts, or even sitting too long, they pull on your joints and create imbalances. This can lead to stiffness, aches, and even pain. Stretching helps restore balance by keeping muscles flexible and allowing your body to move freely.
Stretching improves flexibility, but it also:
Keeps muscles and tendons flexible: Stretching gradually improves muscle and tendon flexibility, making movement easier, decreasing stiffness, and lowering the risk of strains.
Increases circulation: More blood flow means more oxygen and nutrients to your muscles, helping them recover faster and reducing soreness.
Protects your joints: Tight muscles pull on your joints, causing wear and tear. Stretching keeps muscles balanced, reducing strain on your joints over time.
Improves movement and recovery: When muscles are loose and flexible, they work more efficiently, helping you feel better after exercise and throughout the day.
I’ve heard stretching compared to flossing for your muscles—something everyone knows they should do but often skip because they don’t always see the immediate value.
But just like flossing prevents buildup that leads to bigger problems, stretching keeps your muscles and joints from getting stiff, imbalanced, and overworked. It’s about more than being flexible—it’s about keeping your body working the way it should so you don’t break down over time.
How to Stretch Effectively (and What to Avoid)
Stretching seems simple—you just reach for your toes, hold for a bit, and you’re done, right? Not exactly.
Most people stretch without much thought. Rushing through it, holding a position incorrectly, or stretching at the wrong time.
But stretching the wrong way can do more harm than good. If you’re making these mistakes, you might not get the expected benefits.
Common Stretching Mistakes to Avoid
❌ Stretching cold muscles – Jumping straight into deep stretches without warming up can strain muscles instead of helping them. Stretching is most effective when your muscles are warm.
❌ Bouncing in a stretch – Forcing a stretch with quick, bouncing movements (called ballistic stretching) can cause microtears in your muscles instead of increasing flexibility.
❌ Holding your breath – If you’re holding a stretch and tensing up, your body resists instead of relaxing into it. Deep, slow breathing with long exhales helps release tension.
❌ Pushing through pain – Stretching should feel mildly uncomfortable but never painful. If you’re wincing, gritting your teeth, or forcing your body into a position, your muscles are resisting instead of relaxing.
How to Make Stretching More Effective
✅ Stretch warm muscles – The best time to stretch is after activity or following a short warm-up (like light jogging or mobility drills). Warm muscles respond better to stretching.
✅ Ease into each stretch – Let your muscles lengthen naturally instead of forcing a position. Move into the stretch slowly, hold it gently, and allow your body to relax.
✅ Focus on steady breathing – Deep inhales and slow exhales help your muscles release tension, allowing you to stretch more effectively.
✅ Hold for at least 30 seconds – When you first stretch, your muscles naturally resist. After about 15–20 seconds, they start to relax. Holding for at least 30 seconds allows muscles to fully adjust and lengthen.
✅ Stretch consistently, not just when you're tight – Stretching works best as a habit, not just something you do when you're already sore or stiff. A little stretching every day is better than a lot once in a while.
Stretching isn’t about doing it perfectly—it’s about making it part of your routine in a way that actually helps your body move and feel better.
How to Build a Stretching Routine That Actually Works
The key to making it effective isn’t forcing yourself through rushed post-workout stretches. It’s about making stretching a natural part of your daily routine in a way that actually fits your life.
I didn’t fully commit to stretching until I heard that David Goggins (a man known for challenging human limits) allegedly stretches for two hours every night. When I heard that, I rethought my approach and moved from treating it as an afterthought to making it a routine in its own right.
That shift completely changed my life—reducing my pain, improving my recovery, and making every movement feel better.
How Often Should You Stretch?
Stretching works best when it’s done consistently—not just when you’re feeling stiff.
✅ Daily for best results – A few minutes of stretching every day keeps your muscles flexible and prevents tightness from building up.
✅ After workouts – Stretching right after a workout is helpful, but you don’t need to rush through a full-body routine. Just focus on the muscles you worked that day.
✅ Before workouts (with mobility drills) – Use dynamic stretching before workouts to prepare your muscles and joints for movement.
✅ At any time of day – You don’t have to stretch immediately after a workout. Find 10–15 minutes at any point in your day when you can relax into it. Stretching is most effective when it’s not rushed.
How to Make Stretching a Habit
⭐ Find a time that works for you – You don’t have to do all your stretching right after a workout. Stretch while watching TV, before bed, or in the morning to wake up your body.
⭐ Start small – You don’t need an hour. Even 5-10 minutes of stretching a day makes a difference.
⭐ Listen to your body – Some days you’ll need more stretching in one area than another—adjust as needed.
Stretching doesn’t have to be forced. It should fit naturally into your day.
When it becomes something you look forward to instead of a chore, that’s when it sticks.
Stretching is more than just flexibility—it’s about keeping your body moving smoothly, preventing stiffness, and supporting long-term mobility.
The more consistently you stretch, the better your body moves and feels. Flexibility keeps your muscles and joints open, allowing strength and mobility to work together without restriction.
Don’t wait until tightness slows you down. Take five minutes today—stretch, breathe, and see how your body responds.
How will you make stretching a priority?