Should you do stretching exercises before exercise?

Warm up first, then use dynamic stretching that matches your activity. Many people use static stretching after training.

What types of stretching exercises improve flexibility?

Static stretching can improve flexibility when done consistently. Dynamic and PNF styles may suit some goals and sports when guided appropriately.

When should you see a physiotherapist for flexibility problems?

Seek an assessment if tightness keeps returning, stretching increases pain, or you get recurring strains. A physiotherapist can tailor your plan.

Can stretching exercises help with muscle tightness from sitting?

Stretching may help, especially when combined with regular breaks, strength work, and better posture habits. Your plan should match your daily demands.

Stretching Exercises

Article by John Miller & Chelsea Gan

Stretching exercises with female physiotherapist assisting lower limb flexibility — Physiotherapist Guiding Lower Limb Stretching Exercises To Improve Flexibility And Movement

Stretching exercises for flexibility and easier movement

A practical guide from a physiotherapist

Stretching exercises may help you move with less stiffness and feel more comfortable during work, sport, and day-to-day tasks. Many people feel tight after long sitting, repetitive training, stress, ageing, or time off exercise.

Aim for slow breathing, steady holds, and pain-free range today.

However, flexibility is only one part of healthy movement. Strength, control, sleep, and recovery habits also matter. A physiotherapist may combine stretching with exercise programs, strengthening exercises, and guidance for injury prevention.

If your tightness keeps coming back, it can reflect overload, poor recovery, or a movement pattern issue rather than “short muscles” alone. See how to speed up muscle recovery and common muscle injuries.

If you are building a routine, start with a simple home exercise plan and progress gradually.

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Why stretching exercises matter

Stretching exercises may support range of motion and help muscles tolerate lengthening during sport and daily activities. When your body moves through range with better control, many people notice fewer “pulling” sensations and improved comfort.

When should you stretch?

Before exercise

Warm up first. Aim for 5–10 minutes of light movement, then use dynamic stretching that matches your sport or workout. Read more: warming up.

After exercise

After training, many people use static stretching to settle stiffness and restore comfort. Keep it relaxed and avoid forcing end-range. You may also consider recovery massage if muscles feel heavy or tight after sport.

During rehabilitation

If you are recovering from injury, your physiotherapist may prescribe targeted stretching exercises based on your symptoms, irritability, and sport demands. Dose matters, especially when pain, swelling, or tendon sensitivity is present.

Types of stretching exercises

Static stretching: hold a comfortable stretch without bouncing.
Dynamic stretching: controlled movement through range, often used in warm-ups.
PNF stretching: combines contraction and stretching to target deeper changes in range. Learn more: PNF stretching.

Common mistakes to avoid

Skipping a warm-up and stretching cold muscles
Bouncing or forcing range at end-range
Stretching through sharp pain
Stretching only, without building strength and control
Using a routine that does not match your sport or injury stage

What to do next

If stiffness keeps returning, or stretching increases pain, book an assessment. A physiotherapist can check joint range, muscle control, and load tolerance, then build a plan that suits your work, sport, and goals.

Research references

Bryant J, Cooper DJ, Peters DM, Cook MD. The Effects of Static Stretching Intensity on Range of Motion and Strength: A Systematic Review. J Funct Morphol Kinesiol. 2023;8(2):37. https://doi.org/10.3390/jfmk8020037
Arntz F, Konrad A, Behm DG, et al. Chronic Effects of Static Stretching Exercises on Muscle Strength and Power in Healthy Individuals Across the Lifespan: A Systematic Review with Multi-level Meta-analysis. Sports Med. 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC9935669/
Warneke K, Konrad A, Nakamura M, et al. Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts. Sports Med Open. 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12305623/

Muscle & Soft Tissue Products

These muscle and soft tissue products are commonly used by our physiotherapists to relax or loosen muscles, improve strength, comfort, flexibility, and home exercise programs.