Stretching for Strength, Mobility, and Recovery
Stretching plays a critical role in improving flexibility, reducing the risk of injury, and supporting recovery after intense training or activity. By enhancing your joint range of motion and movement efficiency, stretching helps your body perform better and feel better. When done consistently, stretching supports healthy posture, balanced muscle tone, and long-term joint health.
The Physiology Behind Flexibility
The science of stretching involves both muscle fibers and the connective tissue that surrounds them. When you stretch, you create tension that activates special sensory receptors called muscle spindles and Golgi tendon organs. These receptors send signals to your nervous system that help regulate how far and how fast a muscle can lengthen. Over time, this neuromuscular feedback loop improves the muscle’s elasticity and your control over it. As your nervous system adapts, you experience greater flexibility and less resistance to motion.
Types of Stretching Techniques
There are several methods of stretching, each with distinct applications and benefits. Static stretching involves holding a muscle at its end range for 20 to 60 seconds and is best used after activity. Dynamic stretching includes controlled movements like leg swings or arm circles to prepare the body for motion and is ideal before activity. Ballistic stretching, which uses bouncing movements, is generally discouraged due to its higher risk of injury. Active stretching requires you to contract one muscle group to lengthen its opposing group, helping with neuromuscular control and joint stabilization.
Understanding and Applying PNF Stretching
One of the most effective ways to increase flexibility is through Proprioceptive Neuromuscular Facilitation (PNF). PNF combines passive stretching with isometric contractions to retrain the brain-muscle connection and allow greater stretch capacity. To perform a self-PNF hamstring stretch, lie on your back with one leg raised toward the ceiling and a strap around your foot. Pull the leg upward until you feel light resistance. Contract your hamstring by pressing against the strap for 5 to 6 seconds at about half effort, then relax and gently pull the leg into a deeper stretch. Hold this new position for 10 to 15 seconds. Repeat this cycle two to three times. PNF is ideal after workouts or during mobility-specific sessions and can be applied to most large muscle groups.
Stretching as Part of Total Recovery
Stretching is more than a warm-down routine. It enhances circulation, helps clear metabolic waste, and supports tissue recovery by improving the length and glide of muscle and fascia. We often incorporate stretching into broader recovery strategies that include PEMF therapy, manual therapy, Class IV laser, dry needling, and active rehabilitation. Stretching also complements strength and movement training by ensuring that muscles stay both strong and supple.
Building a Full-Body Stretching Routine
We recommend stretching all major muscle groups at least two to three times per week, and daily if your goals include recovery, rehabilitation, or enhanced mobility. Select 5 to 7 stretches to perform from the following list (via PTWired) each time you work out. Each stretch should be performed with control, breathing steadily throughout.
Scalene And Upper Trap Stretch
Sets: 2 Reps: 2 Hold: 30 sec
Sit upright in a chair and clasp the side of the chair with your hand on the side you wish to stretch. Take your other hand and gently grab your head on the opposite side of your body so that your arm has to go over the top of your head to reach it. Slowly pull your head away from the arm grabbing the chair until you feel tension in your neck.
Levator Scapulae "Sniffing" Stretch
Sets: 2 Reps: 2 Hold: 30 sec
Start by sitting upright in a chair. Hold one side of the chair with your free arm to stabilize yourself. Turn your head away from that arm and grab the back of your head with your other arm. Slowly pull your head away from your arm that is holding the chair and tuck your chin down until you feel the stretch in the side of your neck.
Doorway Pec Stretch At 90 Degrees Abduction
Sets: 2 Reps: 2 Hold: 30 sec
Start by standing in a doorway. Lift both arms until they are parallel to the floor and bend your elbows to 90 degrees. Place your forearms along the doorframe and let your body weight shift forward until you feel the stretch near your armpits.
Thoracic Extension
Sets: 2 Reps: 2 Hold: 15 sec
Start by sitting up straight on the edge of a chair or table. Place your hands behind your head with your fingers unlanced and your elbows forward. Keeping your eyes on your elbows, slowly tilt your head and arms up toward the ceiling, extending your upper back. Make sure to keep your lower back flat.
Shoulder Horizontal Adduction Stretch
Sets: 2 Reps: 2 Hold: 30 sec
Stand straight up with your arms by your sides. Lift the arm you wish to stretch up and bring it across your chest. Place your other hand on the back upper part of your stretched arm right above the tricep. Your forearm of the stretched arm should now be sitting in the crease of your other elbow. Gently pull on the back of your stretched arm letting your arm gets pulled across your body.
Triceps Stretch
Sets: 2 Reps: 2 Hold: 30 sec
Start by standing up straight with your arms by your sides. Slowly raise one arm up so that your upper arm is next to your ear. Take your other hand and place it on your elbow. Let your elbow bend so that your hand is now behind your back and press down on your elbow with your assisting hand until you feel a stretch in the back of your arm.
Shoulder Internal Rotation Stretch (Towel)
Sets: 2 Reps: 2 Hold: 30 sec
Start by standing up straight holding a towel behind your back with one end over your shoulder and the other by your lower back. Grab the bottom end of the towel with your hand on the side you want to stretch and gently pull up on the towel with your other hand.
Standing Wrist Figure Eights (Open Palm)
Sets: 2 Reps: 10 Hold: --
Start by standing up straight. Hold one hand out in front of you with your elbow slightly bent and your palm open. Begin drawing figure eights in the air with your hand by moving only at your wrist. Continue as directed and then switch directions.
Cat Cow
Sets: 2 Reps: 15 Hold: 5 sec
Begin on all fours. Place your hands below your shoulders and your knees below your hips. Arch your back towards the sky and bring your face towards your chest. Return to starting position. Now arch your back toward the ground and raise your face toward the sky.
Standing Side Bend Stretch
Sets: 2 Reps: 1 Hold: 30 sec
Start by standing up straight with your arms straight down by your sides. Slide one hand down the side of your leg and reach your other arm straight up and over your head.
Seated Gentle Spinal Twist
Sets: 3 Reps: 10 Hold: --
Start by sitting up straight with your legs together straight out in front of you. Bend one knee and cross that leg over your straight leg. Gently twist your upper body across your bent leg using one arm to balance on the floor and the other to pull your knee closer to your chest.
Seated Piriformis Stretch
Sets: 3 Reps: 1 Hold: 30 sec
Sit in a chair and place your foot/ankle on top of your opposite knee. (The leg up will be stretched) Gently press down on the raised knee and simultaneously pull up on your opposite heel until you feel a stretch in your hip on that side. HOLD for at least 30-60 seconds. With your back as arched ('duck butt') as possible, lean forward into legs. Move slightly to the right and left to change muscle stretch. Hold position for 30-60 seconds and then slowly lower your head to your lap and hold for another 30-seconds. Arch back BEFORE raising up. (Remember to breathe throughout movement).
Happy Baby
Sets: 2 Reps: 2 Hold: 30 sec
Start on your back and knees bent. Hold the outside of your feet. Open your knees a little wider that your torso. Pull your legs towards your armpits. Flex through the heels. Gently push your feet into your hands while you pull your hands down.
Standing Hip Flexor Stretch
Sets: 2 Reps: 1 Hold: 30 sec
Start by standing up straight with your feet staggered. Shift your weight onto your front foot while keeping your back leg straight. Push your hips forward and raise your arm on the side of your back leg straight up over your head and tilt your body away from that side.
Butterfly Twist Stretch
Sets: 2 Reps: 2 Hold: 30 sec
Start by lying on the floor with your knees bent and your feet flat. Place your hands behind your head and let your elbows fall out to your sides. Shift your knees until they are together and then slowly rotate your legs to one side and then the other without letting your hips come off the floor.
Butterfly Stretch
Sets: 2 Reps: 2 Hold: 30 sec
Start by sitting on a mat with both legs straight. Bend both legs and bring your knees outward, placing the bottoms of your feet together. Place your hands on your feet and bend your body forward over your legs until you feel a stretch in your groin. Make sure to keep your back straight as you bend.
Childs Pose With Knees Wide
Sets: 2 Reps: 2 Hold: 30 sec
Begin on your hands and knees. Spread your knees as wide as possible, until you feel a stretch in your groin, while keeping your big toes touching. Sit on your heels. Bow forward placing your torso in between your thighs. Keep your arms extended and your palms facing up.
Standing Quad Stretch
Sets: 2 Reps: 2 Hold: 30 sec
Start by standing up straight with the back of a chair in front of you to hold on to for balance. Slowly grab the foot of the leg you wish to stretch and lightly pull it up towards your butt until you feel a stretch in your thigh.
Calf Stretch
Sets: 2 Reps: 2 Hold: 30 sec
Start by facing the back of a chair and standing up straight. Step the leg you want to stretch back and straighten it out. Shift your body weight forward while keeping your back heel on the ground. You should feel the stretch in the back of your lower leg.
Take Control of Your Mobility
Whether you’re recovering from injury, increasing your athletic capacity, or just trying to move better, stretching is an essential tool. Our team can help you develop a safe, progressive plan that fits into your training or therapy program. Contact Us
References
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Kay AD, Blazevich AJ. Effect of acute static stretch on maximal muscle performance: a systematic review. Med Sci Sports Exerc. 2012;44(1):154–164.
Sharman MJ, Cresswell AG, Riek S. Proprioceptive neuromuscular facilitation stretching. Sports Med. 2006;36(11):929–939.
Fasen JM, et al. A randomized controlled trial of hamstring stretching: comparison of four techniques. J Strength Cond Res. 2009;23(2):660–667.