Stretching is deliberately lengthening a muscle or group of muscles, usually by moving a joint into a position that gently stretches the surrounding muscles and tissues.
The main purpose of stretching, is to maintain or improve, flexibility and range of motion. In other words, by stretching, you’re helping your joints to move comfortably through a greater range. Research consistently supports static stretching as a way of improving flexibility. (PubMed – The U.S. National Library of Medicine).
There are different types of stretching, but the two that you’ll hear about the most are:
- Static stretching: holding a stretch in one position for a period of time.
- Dynamic stretching: moving gently and repeatedly through a range of motion.
Why stretch after exercise?
1. It can help to maintain or improve flexibility
Regular stretching can improve range of motion, meaning that, you may be able to move your joints more freely. A large 2024 systematic review and meta-analysis found that static stretching improves flexibility in adults.The evidence for improving flexibility is considerably stronger than the evidence that simply becoming more flexible necessarily makes everyday life more comfortable. (PubMed). As we age, maintaining mobility and range of motion becomes increasingly important.
2. It can help you to maintain mobility
Good flexibility can make everyday movements more comfortable, for example, things such as bending, reaching, getting dressed, walking and moving around.
As we mentioned in our article on Resistance Exercises, maintaining flexibility alongside strength, can help us to continue to move comfortably and confidently, especially so, as we age.
3. It can be a relaxing way to finish an exercise routine
Stretching can give some people the opportunity to gradually wind down after exercise.
It needn’t be a complicated routine. A few gentle stretches can provide a calm transition between exercising and getting on with the rest of your day.
I mostly stretch after exercise, but I admit, there is the odd occasion when I don’t, and, for me personally, I feel the negative impact of not stretching during the following day.
I’ve heard, many times, and you also may have heard this, ‘Stretching after exercise prevents muscle soreness.’ Well, apparently, the evidence doesn’t support this.
A systematic review and meta-analysis of randomised trials found that post-exercise stretching did not significantly improve strength recovery or reduce delayed-onset muscle sorenesscompared with simply resting.
The researchers concluded that there wasn’t sufficient evidence to recommend post-exercise stretching, specifically as a recovery treatment. This is supported by the Afonso et al. 2021 systematic review and meta-analysis (PubMed). With that being said, I know from my own experience that, stretching after exercise isn’t that enjoyable, for me anyway, but it just makes me feel better.
What about preventing injuries?
This is another common belief.
Stretching isn’t a guaranteed way of preventing injuries. Research hasn’t established that simply stretching before or after exercise reduces overall injury rates. (PubMed)
Interestingly, dynamic movement as part of a proper warm-up may be more appropriate before exercise than doing long static stretches immediately before vigorous activity. (PubMed)
So, regarding stretching as a warmup, before exercise – this might not be appropriate, it may work better for you to, warm up and prepare your body for the activity, before exercise. Then after exercising, gentle stretching can be used to work on flexibility and provide a comfortable way to wind down. However, from the findings mentioned above, stretching may be a personal preference.
To sum-up stretching:
Stretching is a simple way of gently lengthening your muscles and helping to maintain flexibility and range of motion. Adding a few gentle stretches after exercise can be a lovely way to wind down, while regular stretching can help you to maintain your flexibility, especially so, as you get older.
Although stretching is often said to prevent muscle soreness, research doesn’t support this claim. Its main benefit is helping to maintain or improve flexibility and mobility, both of which are important for keeping us moving comfortably throughout life.
It’s important to remember, to:
💧 Hydrate. 💪 Strengthen. 🚶 Go.
🤸 Stretch + ❤️ Stay active for life
Research & Further Reading:
1. Ingram et al. (2025) — Flexibility
Optimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate Meta-regression
2. Afonso et al. (2021) — Post- exercise recovery
The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness
3. 2025 meta-analysis — Post-exercise stretching
Effects of post-exercise stretching versus no stretching on lower limb muscle recovery and performance: a meta-analysis
4. Behm et al. (2016) — Injury prevention & warm-ups
Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review
5. Herbert & Gabriel (2002) — Soreness & injury
Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review
6. Herbert, de Noronha & Kamper (2011) — Cochrane review
Stretching to prevent or reduce muscle soreness after exercise
This Cochrane review concluded that stretching before or after exercise does not produce clinically important reductions in DOMS.
Disclaimer: The information provided here, in this article, is for general educational purposes only and is not intended to replace professional medical or healthcare advice. Before making changes to your diet, exercise or fitness routine, please consult a qualified healthcare professional to ensure that any possible changes, are appropriate for you.