1. Why stretching is important
Stretching keeps muscles supple, improves mobility, and supports recovery.
It reduces the risk of injury, balances muscular imbalances, and provides a better body awareness.
Whether in everyday life, before or after training – targeted stretching is a key to long-term health and performance.
2. Basics & Explanation
- Types of stretching:
- Static stretching: Position is held for a longer period → promotes flexibility.
- Dynamic stretching: Active movements through the range of motion → ideal for warming up.
- PNF stretching: Combination of tension and relaxation → especially effective for progress.
- Effects:
- Maintaining and improving range of motion
- Relaxation of the muscles
- Promotes blood circulation
- Positive effects on posture
3. Challenges & Risks
- Wrong timing: Before intense exertion, static stretching can reduce performance.
- Overstretching: Pulling too hard can damage muscle fibers or ligaments.
- Irregularity: Single sessions have little effect – only regular stretching works.
- Lack of technique: Improper stretching can cause pain instead of relief.
4. Tips & First Steps
- Use warm-up: Stretch dynamically before training (e.g., arm circles, lunges with rotation).
- Use cool-down: Stretch statically after training (20–60 seconds per muscle group).
- Full-body approach: Include legs, back, chest, and shoulders.
- Increase gently: Ease slowly into the stretch, don’t “jerk” into it.
- Incorporate regularly: Better to stretch briefly every day than rarely for a long time.
5. Your next step
Get the bestforming app and benefit from:
- Guided stretching programs for everyday life, sports, and recovery
- Videos with safe technique for every muscle group
- Routines and reminders to make stretching a habit
This way your body stays flexible, relaxed, and efficient – day after day.