Flexibility is directly related to length and extensibility of your muscles, while mobility applies to joint range of motion, coordination and control within that range.
What kind of stretching should you do?
There are multiple types of stretching, but the two main ones that you’ve probably heard about are dynamic and static.
Dynamic stretching involves moving your joints and muscles through their full range of motion (ROM), or as close to it as you can get. Static stretching is when you sink into a position, ideally to where you start to feel a little pushback (but not to the point of strain or pain), and hold for a period of time.
Both are essential for a balanced fitness routine, but the type you choose should ultimately depend on when you’re stretching.
Dynamic exercises are great for preparing your muscles, tendons, and ligaments for exercise—which is why you’ll often see them stacked into a warm-up. Examples of some pre-workout stretches include ones like cat-cow, downward-facing dog to runner’s lunge, or thread the needle. The key is to choose dynamic stretches that mimic movement patterns you’ll do during your actual workout , which will get your body and brain primed and ready for what’s ahead.
Static stretching, on the other hand, works best as a finale, and research suggests doing them immediately before a workout can potentially reduce strength, power, and explosiveness. But if you end your routine with them, static stretches can help your mind relax, your body calm down, and your muscles loosen. Static stretches are also beneficial when you’re not exercising: Doing them throughout the day can also help improve your flexibility and reduce muscle aches and discomfort.
Because mobility is so important in and out of the gym, we’re focusing on static stretching in this piece.
Why is stretching so important?
It’s true that stretching isn’t exactly glamorous, and it probably won’t give you the same post-workout endorphins that running or a HIIT class will. But it’s vital for helping you progress at the gym and for helping you feel better in everyday life.
