Stretching

Dynamic or static stretching: which, and when?

If your aim is more flexibility, static stretching (holding a gentle stretch) is the best choice. It is also often considered the most suitable type for older and less active people⁴. Hold each stretch where you feel a pull or mild discomfort, not pain. Even holds as short as 5 seconds can increase your range of movement⁵. For a short-term gain, a minimum of 2 holds of 5–30 seconds is advised⁵.

Dynamic stretching is controlled movement through the range of a joint, without holding the end position. It gives only a small short-term gain in flexibility⁶. Ballistic stretching is a faster, uncontrolled version with bouncing⁶. Skip that one.

Before a walk or other activity: holds under 30 seconds, and holds of 30–45 seconds, showed no meaningful harm to muscle performance. Holds of 60 seconds or longer may reduce it². So keep any holds short, or use slow, controlled movements through the range instead.

Stretching is a comfort choice that you can add to your activity. Short sessions count, and there's no extra flexibility benefit beyond about 4 minutes per session or 10 minutes per week¹. It isn't clear yet which type suits inactive adults in their 40s to 70s best, so pick the one that feels comfortable and that you'll actually do.

How do you stretch safely?

Stretch slowly and smoothly, hold the stretch steady, and don't force it. Hospital physiotherapy advice is that a stretch should be gradual with a sustained hold, and that stretching too quickly can trigger a strong muscle contraction⁷.

• Go in slowly and stop at a gentle pull. Mild discomfort is enough. Going further into pain brings no extra range-of-movement benefit¹⁰.
• Don't bounce. Hold the position steady³.
• Start with short holds. NHS beginner routines use holds of 2–5 seconds with 3 repeats on each side⁸. Build up gradually to longer holds.
• Breathe normally. If the stretch makes you hold your breath or tense up, ease it off.

Hold times in guidance vary. Some leaflets suggest at least 10 seconds³, or 30 seconds repeated 3 times⁷. The American College of Sports Medicine suggests flexibility exercises for each major muscle group, totalling 60 seconds per exercise, adjusted to your activity level, physical function, health and goals⁹.

If someone helps you stretch because of reduced mobility or spasticity, only do assisted stretches the helper has been shown how to do. Ask a physiotherapist if you're unsure⁷.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. They can tell you which stretches suit you and whether any need changing.

If a muscle or joint feels sore while you stretch, stop or ease off. See a doctor or other health professional if the soreness persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.