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Stretching provides numerous benefits and it’s not something you only do after exercise, in fact, it can be considered an exercise itself. Stretching provides improved flexibility, which improves performance of daily activities and exercises. It improves balance and coordination, due to wider range of motion. It also reduces risk of injury by increasing flexibility and range of motion. Stretching also help improve posture by loosening tight muscles and improving alignment. It can also reduce muscle soreness by increasing blood flow to the muscles, which improves nutrient delivery and promotes healing. It also reduces stress and tension in the muscles and promote relaxation throughout the body.

Just like building muscles, stretching has cumulative effect and you’ll have to remain committed to the process. It’ll take months to become flexible and you’ll have to continue to maintain flexibility.

There are two types of stretches, dynamic and static. The goal of dynamic stretches is to increase temperature, meaning it’s a warm-up. It’s advised to warm up before before exercising to increase blood flow to the muscles which allow you to get more performance out of your muscles and reduce injury. Static is recommended after working out, when muscles are loosened, maximizing return. Static requires you to hold a certain position for an extended period of time and is done with cool-down. Static is not recommended before working out because holding the stretch tires out your muscles. Article on national library of medicine states that static stretch before workout resulted in weaker and wobblier muscles. Dynamic stretching brings blood flow into the muscles warming them up without over exerting the lengthening process of stretching.

Hip circles, high stepping, heel to toe walk, arm swings, arm circles, step up and over, lunges with twists are great dynamic stretches. Upper back, shoulder, calf, hip and thigh, abductor, quadriceps, and IT band stretches are great static stretches.