Stretching Isn’t the Fix: Strength & Movement Are
If you feel stiff, sore, or restricted, your first instinct is probably to stretch more.
But for most people, tightness isn’t a flexibility problem — it’s a capacity problem.
Strength and movement solve far more issues than endless stretching ever will.
I've had many clients initially tell me they wanted to be more flexible and I appreciate that we all have goals however I believe there are better goals to strive for than flexibility out of the gate. One quick test is a standing squat, notice the depth you can achieve and then perform that same squat using a door frame, bar, squat rack, anything for support and notice the depth again. For most people, there is a significant difference which shows the issue isn't flexibility (at least in legs) but in strength for your body to get into and out of that position. Now if you're one of the few that those 2 exercises have similar depths, than yes perhaps mobility is an issue. However, the second question I then ask is what everyday activities are restricted by this "lack of mobility" and usually there aren't any. Again, if something comes up that should be addressed but for most they would be better served to chase strength, especially at the edges of their range of motion than spending time on stretching.
The first thing to look at when working on mobility and flexibility, and that is to maximize the range of motion with your exercises. This may require using less weight than normal, but that additional range of motion will provide a large stimulus that will dramatically increase overall strength. Another good option is to hold at that full range of motion to provide a specific stimulus at your weakest portion of the movement. Not only will this combination increase your overall mobility but that increased mobility will greatly decrease your likelihood of injury.
The next best way to increase mobility is through frequent movement of those joints with minimal stress but full range of motion. Think of things like walking, easy bike rides, or perhaps even swimming as activities that fall into this bucket. The main benefits of this kind of movement is that it:
lubricates joints
increases blood-flow throughout the body which brings nutrients and removes waste
and it reinforces natural movement patterns
This movement doesn't need to be a long duration, even short durations can be beneficial - try to at least get to the point where you feel your body loosen up.
All this isn't to say that stretching doesn't have a place in a healthy lifestyle - it certainly can, but many either implement it incorrectly or at the wrong times. There are typically two kinds of stretching:
Dynamic, or moving stretches - these typically incorporate slow movements through an entire range of motion. Think leg swings, arm swings, body leans, etc.
Static stretching - holding the same stretched position for anywhere from 10 seconds through multiple minutes.
Dynamic stretching is best used before exercise as a warm-up to prime the muscles for whatever exercise you're about to start. Static stretching is best used either as a cool-down after exercise or as part of a night-time routine to calm the muscles and nervous system before sleep. Stretching then becomes the enhancement tool for your exercise and not the main event.
Most people don’t need more mobility drills — they need more movement and more strength.
Build capacity. Move often. Use stretching as a tool, not a crutch.
When strength and movement lead the way, mobility follows naturally.
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