Ever heard these before?

• You have to hold a stretch to get any benefit.
• Bouncing in a stretch will tear your muscle.
• If you do not stretch before exercise, you will hurt yourself.

Sounds familiar? These are some of the most common stretching myths. However, they are not entirely true. Before breaking down what does and does not work, let’s answer a bigger question.

Do you even need to stretch?

Yes, but maybe not for the reasons you think.

The American College of Sports Medicine recommends stretching each major muscle group at least twice a week for 60 seconds per exercise. The reason is simple: staying flexible keeps you moving better as you age.

• Stretching can help maintain flexibility in the hips and hamstrings, reducing stiffness later in life.
• If you sit at a desk all day, certain stretches can help reverse poor posture and ease back pain.
• If you have tight or overworked muscles, regular stretching can improve mobility.

That said, not all stretching is created equal.

Do you have to hold a stretch for it to work?

Not necessarily.

Static stretching, where you hold a position for 15 to 30 seconds, has its place, but research suggests that dynamic stretching (where you move through a range of motion) can be just as effective, if not better, especially before exercise.

A good dynamic stretch for the back at work:

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Place hands just above the knees and lean forward.
3. Round the back, bringing the chest inward and shoulders forward.
4. Arch the back, opening the chest and rolling the shoulders back.
5. Repeat several times.

Dynamic movements like these help warm up muscles and improve flexibility without overstretching.

Should you stretch before exercise?

Not necessarily.

• Stretching before exercise does not prevent injury.
• It does not reduce post-workout soreness.
• It does not improve performance: in fact, holding long stretches before a workout can temporarily weaken muscles.

A better approach is warming up with movements that mimic your workout at a lower intensity.

• Before a run: try brisk walking, walking lunges, leg swings, or butt kicks.
• Before lifting weights: start with light reps and controlled movements.

The goal is to wake up the muscles, not tire them out.

Should you stretch after exercise?

Yes, this is a good time to stretch.

After a workout, the muscles are warm, making stretching more effective and comfortable. If static stretching feels good, this is the time to do it.

• After a run: walk for a few minutes before stretching.
• After strength training: cool down with slow, controlled stretches.

Post-exercise stretching is not just about flexibility: it also helps with relaxation and recovery.

Can you stretch anytime?

Absolutely. Stretching does not have to be tied to a workout.

• Stretch in the morning to loosen up stiff muscles.
• Take short stretch breaks at work to reduce stiffness.
• Do gentle stretching before bed to help the body relax.

The key is consistency, not timing. Stretch when your body needs it, not just because it fits into a workout routine.

Final thoughts

• Holding a stretch is not always necessary: dynamic stretching is often just as effective.
• Stretching before exercise is not essential: a proper warm-up is more important.
• Stretching after exercise is beneficial because muscles are already warm and more flexible.
• You can stretch anytime: morning, evening, or whenever the body feels tight.

Forget the myths and stretch smarter, not harder. Your body will thank you.

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