The Right Way to Stretch: Timing and Techniques Matter

Stretching is essential, but are you doing it at the right time? Many people assume stretching before and after a workout is always beneficial, but the type of stretching you do can make or break your performance. In this article, we’ll break down the three main types of stretching and when to use them for maximum benefit.
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​The Problem with Pre-Workout Static Stretching: Let’s say you’re getting ready for a lower-body workout. You start with long-held hamstring, quad, and glute stretches. While this might seem like a good idea, it could actually be reducing your performance.

Why? Because of something called the Golgi Tendon Organ (GTO)—a receptor in your muscles that limits force production when stretched. This is a built-in safety mechanism to prevent muscle damage. Holding a static stretch (30 seconds to a few minutes) before lifting can reduce your ability to generate power, making it harder to lift heavy or perform explosive movements.

When to Use Static Stretching: Static stretching is most effective after a workout, when your muscles are warm and relaxation is the goal. It helps with recovery, reduces tension, and improves long-term flexibility. Light static stretching for just a few seconds before exercise likely won’t hurt, but prolonged holds can be counterproductive.

The Best Pre-Workout Stretching: Dynamic Stretching- For a proper warm-up, dynamic stretching is the way to go. This type of stretching involves moving your muscles through a full range of motion without holding a stretch for long. Think leg swings, arm circles, and torso twists. Dynamic stretching primes the muscles, increases blood flow, and improves mobility—getting you ready for action. That’s why professional athletes, like NFL players, always incorporate dynamic movements before their games.

The Risky One: Ballistic Stretching- Ballistic stretching involves bouncing at the end of a range of motion, such as rapidly reaching for your toes and bouncing repeatedly. This technique can improve tendon elasticity due to a principle called Davis’s Law, which states that soft tissues adapt to the stresses placed upon them.
      However, ballistic stretching comes with a higher risk of injury because it places excessive strain on muscles and tendons. For this reason, it's generally not recommended for most people. If you're an athlete looking to improve explosiveness, consult a professional before incorporating ballistic stretching.

A Powerful Stretching Hack: PNF Stretching- A more advanced stretching technique is Proprioceptive Neuromuscular Facilitation (PNF). This method combines static stretching with muscle contractions to improve flexibility and range of motion. PNF stretching is often used in physical therapy and athletic training because of its effectiveness in increasing mobility.

The Takeaway:
-  Static stretching: Best for post-workout recovery, not pre-workout.
- Dynamic stretching: Ideal before a workout to enhance performance.
-  Ballistic stretching: High risk—only for advanced athletes under supervision.
-    PNF stretching: A powerful technique for flexibility, used in rehab and performance training.
     
    If you’ve been stretching the wrong way, now’s the time to fix it! Incorporate the right stretching techniques at the right time to improve your performance and reduce injury risk.
Watch my video on this topic!