Stretching and flexibility

Flexibility is the range of movement at a joint. It declines with age and with long hours spent sitting, and is maintained by moving joints regularly through their full range. Stretching is one way of doing this; yoga, Pilates and tai chi are others.

Warming up

A warm-up prepares the body for exercise by raising the heart rate and the temperature of the muscles. The NHS recommends at least six minutes of gentle, continuous movement, such as:

• marching on the spot, then forwards and backwards, swinging the arms;
• heel digs, placing alternate heels out in front;
• knee lifts, bringing each knee up towards the opposite hand;
• shoulder rolls, forwards and backwards;
• shallow knee bends with the arms stretched out.

For a sport, the warm-up then moves on to the movements of the activity itself at an easy pace: slow jogging before a run, gentle rallying before tennis.

Two kinds of stretch

• Dynamic stretches are controlled movements that take joints through their range, such as leg swings, arm circles and walking lunges. They belong in a warm-up.
• Static stretches hold a muscle at full length without movement, typically for 15 to 30 seconds. They are best done after exercise, when the muscles are warm.

Research has not shown that static stretching before exercise prevents injury or the muscle soreness that follows unaccustomed effort, and long static stretches immediately before sprinting or lifting can slightly reduce power.

How to stretch

• The stretch is eased into slowly until a mild pull is felt, and held without bouncing.
• It should never be painful.
• Breathing stays slow and regular.
• Each stretch is repeated two or three times on each side.
• Cold muscles are not stretched hard.

The main stretches

• Calf: one leg back with the heel on the floor, leaning into a wall.
• Hamstring: one leg straight out in front, hinging forward from the hips with a flat back.
• Front of the thigh: standing, drawing one heel towards the buttock.
• Hip: a long lunge with the back knee lowered, pressing the hips forward.
• Buttock: lying on the back, drawing one knee across towards the opposite shoulder.
• Chest: forearm against a door frame, turning the body away.
• Shoulders and upper back: one arm drawn across the chest; hands clasped and pushed forward to round the upper back.

Who benefits most

The NHS lists better posture, fewer aches and pains, a lower risk of injury and easier everyday movement among the benefits of flexibility exercise. People who sit for most of the day tend to tighten at the hips, chest and back of the legs. Older adults are advised to combine flexibility with strength and balance work on at least two days a week.

Cautions

An injured muscle is not stretched until the pain has settled. People whose joints are unusually loose gain more from strengthening than from stretching. Anyone recovering from surgery or a joint replacement follows the advice of the physiotherapist.

Related advice is given under avoiding exercise injuries and exercise for back pain.