Stretching: The Underrated Key to Better Health and Performance

At Rock Solid Physical Therapy and Performance, we often get asked, “Should I be stretching more?” The short answer is—"it depends" as it’s important to understand why and how stretching works to get the most out of it.

What Is Stretching, Really?

Stretching is the process of lengthening a muscle or group of muscles to improve flexibility, range of motion, and mobility. But here’s a key point many people miss: stretching doesn’t actually “pull muscles apart” or permanently elongate your tissues in most cases. Instead, the benefits of stretching are primarily neuromuscular—you’re teaching your nervous system to tolerate more range and reducing unnecessary muscle tension.

In simpler terms, stretching helps your brain and body communicate better, so your muscles can relax and move more freely.

Types of Stretching: Know Your Options

Not all stretching is created equal. Here are a few key types you should know:

• Static Stretching: This involves holding a stretch for a set period (typically 15–60 seconds). It’s great for improving long-term flexibility and mobility, especially after a workout or as part of a daily routine.

• Ballistic Stretching: This type involves fast, bouncing movements that push your muscles beyond their normal range. It’s more advanced and can be effective for athletic warm-ups when done correctly.

• Dynamic Stretching: These are active movements that stretch the muscles through their full range of motion—think leg swings or arm circles. Ideal before exercise to increase blood flow and activate muscles.

• PNF Stretching (Proprioceptive Neuromuscular Facilitation): A more advanced technique that involves contracting and relaxing the muscle. Often used in rehab settings to gain flexibility more quickly.

Stretching for Health and Performance

When it comes to stretching, people often ask, “How often should I stretch? How long should I hold it?” The truth is, there’s no magic number. Research doesn’t support a one-size-fits-all approach. However, here are some general guidelines:

• Frequency: Aim for 3–5 times per week, especially if you’re working on specific mobility limitations.

• Duration: Hold static stretches for 20–60 seconds. For dynamic warm-ups, perform 8–10 controlled reps per movement.

• Listen to Your Body: Stretch to the point of mild discomfort, not pain.

Most importantly, consistency over time matters more than intensity.

Stretching for Pain Relief and Injury Recovery

Stretching isn’t just for athletes—it’s also a powerful tool for those recovering from injury or managing chronic pain. When combined with a personalized rehab plan, stretching can help:

• Reduce muscle guarding and tension

• Improve circulation to injured tissues

• Restore natural movement patterns

• Decrease pain sensitivity

At Rock Solid Physical Therapy and Performance, we use targeted stretching strategies as part of our comprehensive treatment plans to help you move and feel your best—whether you’re chasing a PR or just want to get through the day pain-free.

Ready to Move Better?

Whether you're an athlete looking to enhance performance or someone recovering from injury, stretching can be a rock solid addition to your health routine. Book an evaluation today at Rock Solid Physical Therapy and Performance, and let us help you build a stronger, more mobile you.