What a Sports Therapist Near Me Says About Stretching

"Stretch or not to stretch?" and "how?" are two of the most common questions we hear in the clinic. After spending hours recently revising human function for an exam and reading through several papers on stretching, it felt like a good time to summarise what the research actually says.

The Three Main Types of Stretching

Stretching generally falls into three groups, and each works in a different way.

Static stretching means holding a position for a period of time. You can do this actively yourself, or passively, where a partner or therapist helps guide the stretch for you.

Dynamic stretching uses momentum and muscular effort rather than a held position. Instead of holding still, you repeat a movement, such as a leg swing taken as far as comfortably possible. One variation, ballistic stretching, takes a joint to the end of its range and bounces at that point. This technique had a moment in popularity some years ago, but it's not recommended today due to the higher risk of injury.

Contraction-based stretching combines a muscle contraction with a stretch, and can be performed actively or passively. Muscle energy techniques fall into this group and are widely used in soft tissue therapy. The therapist takes your joint to the first point of restriction, then asks you to gently resist further movement. After a short pause, the muscle relaxes and lengthens a little more, often paired with a specific breathing pattern to help the process along.

Choosing the Right Type for Your Activity

The research is mixed, but a clear pattern has emerged from recent studies.

Dynamic stretching tends to work best as a warm-up before running or other cardio and high-intensity activities, since it can actually improve performance rather than hinder it.

Static stretching is a bit more situational. Used as a warm-up for runners and cyclists, it's been shown to reduce muscle strength temporarily. But when a large range of motion matters, such as in gymnastics, static stretching can have a genuinely positive effect on performance.

How Long Should You Hold a Stretch?

Duration and repetition matter more than people often assume. For static stretching, recent studies point to 15 to 30 seconds as the most effective hold time. Interestingly, when total stretch time stayed the same, there was no meaningful difference between six 10-second stretches and two 30-second stretches, as long as the overall time was split into equal intervals.

There's good news if you're not a fan of stretching: a recent study found no extra benefit beyond two to four repetitions in a single session. That means a couple of minutes spent stretching a particular muscle group, done consistently, can deliver real results. Fitting a few minutes into your day is far easier than committing to an hour-long session, so there's really no excuse if your hamstrings or quads are tight.

Does Age or Sex Change What Works Best?

Recent research also points to differences based on age and sex. Men and adults under 65 tend to respond better to contract-relax stretching, such as PNF (proprioceptive neuromuscular facilitation). Women and adults over 65 tend to see more benefit from static stretching instead.

For people over 65 specifically, longer static holds seem to work best, with 60-second holds producing the strongest results for improving flexibility.

Why This Actually Matters

Stretching genuinely supports flexibility and keeps your muscles and joints healthy, but the type, timing, and duration all shape how effective it actually is. If you're weighing up what to include in your own routine, or searching for a sports therapist near me to check whether your current approach fits your goals, our Ashbourne sports therapy team tailors advice to your specific activity and stage of life rather than offering one generic stretching routine.

If you're comparing sports therapy near me options more broadly, it's worth choosing a clinic that looks at your whole movement pattern, not just isolated muscle tightness. Our 6 Step System is built around exactly that kind of whole-body assessment.

The main thing to remember is that staying active is essential to a healthy lifestyle. The older we get, or the more sedentary our jobs become, the more we genuinely need to prioritise movement and stretching.

Frequently Asked Questions

Should I stretch before or after exercise? Dynamic stretching works best before exercise, particularly for running or cardio, since it can improve performance. Static stretching is often better suited after exercise or for activities requiring a large range of motion.

How long should I hold a static stretch? Research points to 15 to 30 seconds as the most effective duration, with no extra benefit found beyond two to four repetitions in a single session.

Is ballistic stretching safe? It's generally not recommended today due to a higher risk of injury compared to other stretching methods, even though it was more common in the past.

Does age affect which stretching method works best? Yes. Adults under 65 tend to respond well to contract-relax methods like PNF, while adults over 65 often see better flexibility gains from longer static stretches, particularly around 60 seconds.

Do I need to stretch every muscle group every day? Not necessarily for long periods. A couple of minutes per muscle group, done consistently, appears to be enough to see genuine benefits over time.