Stretching To Improve Flexibility

FactsPerson stretching

  • Stretching can help improve your flexibility at any age.
  • Being more flexible makes everything you do easier, more comfortable.
  • You can stretch at any time but the best time is after a workout when your muscles and tendons are warmed up.
  • Movement, such as easy aerobic physical activity is a more effective warm-up than stretching.
  • No special equipment is required for stretching.

Why Stretch

  • As the body ages, muscles and tendons stiffen gradually, resulting in loss of flexibility and reduced function.
  • Wear and tear of everyday stressors cause tension and stiffness in the muscles and joints, reducing the normal movement range and causing poor posture.
  • Muscle tension can also be a reason for aches and pains throughout the body.


  • Improved muscle and joint flexibility
  • Improved mobility
  • Better alignment and balance of the body
  • Better posture
  • Reduced risk of injury
  • Reduction in muscle tension and stress
  • Increased energy
  • Improved mental clarity

How Often, How Hard, How Long, What Type?

F – Frequency – How Often? At least two to three times per week but stretching daily is the most effective.
I – Intensity – How Hard? Stretch to the point of feeling a pulling sensation, tightness, but no pain.
T – Time – How Long? Hold 30-60 seconds, repeat one to two times.
T – Type: Static (holding the position) is the most common type of stretching.

How to Stretch

  • Hold each position without bouncing or moving in and out of the position.
  • Easy physical activity and deep breathing before stretching help to warm up the muscles.
  • Breathing deeply during stretching further promotes relaxation of the muscles.
  • Wear comfortable clothing.
  • Allow ample time to make the stretching period relaxing.

Please see appendix 1 for stretching exercises