Stretching isn't the most glamorous part of exercise – but is it effective?
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What does the research say?
Several studies show that static stretching for just 30 seconds per muscle group improves flexibility over time.
You don't need to push yourself – light to moderate stretching (30–40% of your limit) actually has a better effect than stretching all the way to discomfort.
And no – moderate static stretching does not reduce strength or sprinting, as long as it is not done directly before intense training.
On the other hand, dynamic stretching before training can improve movement and explosiveness.
On the other hand, dynamic stretching before training can improve movement and explosiveness.
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Easy way to start stretching
You don't need to create complicated routines.
Start simple:
Start simple:
- Choose 2–3 areas that you often have pain in – e.g. hips, hamstrings or lower back
- Hold each stretch for 20–30 seconds and repeat twice
- The stretch should be felt, but should not hurt.
- Breathe calmly and spend, for example, 5 minutes after training or in the evening.
Consistency is more important than quantity.
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What do you get out of it?
- Increased mobility and body control
- Less risk of overuse injuries
- Less muscle tension, especially after hard workouts
- Better technique in running, squatting and everyday movements
Bonus: You become more aware of how your body feels – something many people overlook.
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🎧 If you want to hear more about stretching, listen to our podcast ( Noutron Performance Podcast ) episode #58
Find the episode here:
