Stretching
Static, dynamic, PNF — when each helps and when it doesn't.
Stretching gets a bad rap in modern sports science — usually because people apply the wrong type at the wrong time.
The three main types
Static. Hold a position 20–60 seconds. Best after workouts or as its own session for long-term flexibility.
Dynamic. Controlled movement through a range (leg swings, arm circles). Best before workouts to prime the nervous system.
PNF (proprioceptive neuromuscular facilitation). Contract-relax cycles. Most effective for rapid range gains, best done with a partner or a strap.
The old advice that's wrong
"Static stretching before you lift or sprint prevents injury." Research has consistently shown static stretching before power activities can reduce force output for the next 30 minutes. Save the long holds for after or a separate session.
When each helps
- Before training: dynamic warm-up, light foam rolling
- After training: gentle static holds where you feel most restricted
- On rest days: dedicated mobility + PNF work on target areas
Common mistakes
- Bouncing into a stretch (ballistic) — increases injury risk without benefit
- Holding a static stretch to sharp pain
- Stretching a "tight" muscle that's actually a stability issue in disguise
- Skipping strengthening — flexibility without strength at end range is fragile
When stretching won't fix it
Some tightness is protective. A chronically tight hamstring may be a nervous-system response to a weak or unstable low back. A chiropractor or PT can help identify whether stretching is the right tool or a distraction.
Educational information only — not medical advice. Consult a licensed chiropractor or physician for care.
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