Is Your Stretch Routine Overrated?
Why Your Stretch Routine May Not Be As Beneficial As You Think
Let’s talk about stretching—specifically, the classic “hold-it-and-feel-it” kind. Static stretching (holding a muscle in one position for a while) has been a fitness go-to for decades.
But here's the thing: it might not be doing what you think it is.
Sure, it feels good. But when it comes to injury prevention, performance, and true mobility, static stretching isn’t the all-star it’s made out to be. Here's why:
1. It Doesn’t Prevent Injury Like We Thought
You’ve probably heard that stretching before workouts helps prevent injuries. But studies say otherwise. In fact, stretching cold muscles for too long can actually weaken them temporarily—making you more prone to strains, not less.
2. It Can Make You Slower and Weaker (Temporarily)
Static stretching before activity can reduce strength and power for a short time. That’s not ideal if you’re about to lift, sprint, or play sports.
A better warm-up? Dynamic movements that get your muscles firing.
3. It Doesn’t Improve Real-Life Movement
Stretching can help flexibility, but only passively—like when you’re lying still. It doesn’t teach your body how to move with control through those ranges. If your goal is to move better in life or sport, you need mobility, not just flexibility.
4. Stretching Cold Muscles Can Backfire
Many people stretch before warming up. But cold muscles aren’t very pliable, and stretching them too soon can cause microtears. A few minutes of dynamic movement is a smarter way to start.
5. It’s Just One Piece of the Puzzle
Too much focus on stretching and not enough on strength and stability can lead to imbalances. Muscles need to be strong and mobile to support joints and prevent injury.
Functional movement training beats stretching alone every time.
Smarter Alternatives
Instead of relying only on static stretches, consider:
Dynamic Stretching (like leg swings and arm circles) to prep your body for activity
Foam Rolling to loosen tight spots and boost circulation
Mobility Drills that build strength through full range of motion
PNF Stretching (contract-relax techniques used in rehab and athletic training)
Final Thought On Static Stretching
Stretching isn’t bad. It just has a time and place—mainly after a workout or when you want to relax.
But if you’re after better performance, fewer injuries, and more control in how you move, it's time to look beyond static stretching.
Need help building a smarter mobility plan? Functional Elements has you covered ... it's what we do!
And remember …
Give Your Body What It Needs, When It Needs It.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition
TRAIN FOR LIFE
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