Learn the benefits of stretching and how to do it the right way

Stretching is part of the vocabulary of those who frequent gyms and Pilates studios, but it can also—and should—be incorporated into the daily routine of those who don't have a workout routine. It's a simple and accessible practice that can be learned in specific classes, in modalities like yoga, or even through brief guidance from health professionals.

Although it may seem like simply "stretching the body," stretching has a direct impact on flexibility, posture, circulation, and even the prevention of muscle pain. The exercises, which can be performed statically or dynamically, last an average of 15 to 30 seconds per muscle group and can be adapted according to each person's age, physical condition, and goals.

Still, many questions remain: Is it better to stretch before or after a workout? Do people who don't exercise also need to stretch? And what's the practical difference between static and dynamic stretching? To clarify these and other questions, experts interviewed by Agência Einstein explain the real benefits of stretching and the precautions to take to incorporate it safely and effectively into your routine.

1 – What are the benefits of stretching?

One of the main focuses of this type of exercise is improving flexibility, that is, the ability to perform movements with large amplitudes. This is directly linked to functional autonomy, including in old age, well-being, and joint health. But the benefits it offers go beyond that: it also improves circulation, relaxation, body awareness, reduces muscle stiffness, and prevents pain.

“We can also mention the contribution to posture and the performance of more efficient movements in daily life and training,” adds sports physician and physiatrist Fabrício Buzatto, from the University Hospital of the Federal University of Espírito Santo.

It's worth noting that this isn't mandatory for everyone. "However, it has a positive impact, especially when well-planned," adds physical education professional Everton Crivoi do Carmo, who heads physical training at Einstein Sports and Rehabilitation Center at Einstein Hospital Israelita.

2 – Should they be done before or after strength training? Or is a separate class ideal?

According to the Einstein Space specialist, science already has a good answer to this question. "Before strength training, long-lasting, intense static stretching is not recommended. If used, it should be short and dynamic, functioning as a warm-up and muscle preparation strategy," he explains.

After training, movement doesn't reduce delayed-onset muscle soreness, or prevent injuries, but it can provide relaxation and stimulate circulation. However, stretching classes or activities that focus on this aspect, such as yoga or Pilates, are good options for those with limited flexibility or stiffness.

3 – What is dynamic stretching? When is it recommended?

Unlike static stretching, in which the body remains in a fixed position to stretch a specific muscle—generally recommended for periods outside of training—dynamic stretching involves controlled, repetitive movements. This type of practice increases blood flow, raises muscle temperature and oxygenation, and improves mobility, preparing the body for physical activity and reducing the risk of injury.

4 – Can even those who don’t do constant physical activity benefit from stretching?

Yes. Even those who don't have a regular exercise routine can see improvements in their quality of life, such as improved circulation, greater ease in performing everyday movements—bending or reaching for high objects, for example—and increased strength for sedentary individuals. " The practice also provides benefits for those who spend a lot of time sitting or standing, as it helps reduce muscle tension and prevents lower back and neck pain," says Buzatto.

5 – Is it normal for stretching to cause intense pain?

No. While stretching, it's common to feel only mild tension in your muscles, never intense pain or extreme discomfort. Pain is a sign that your body may be being pushed beyond its limits, which can lead to injury. It's important to respect your own pace and range of motion. Furthermore, stretching doesn't replace muscle strengthening: the two complement each other, as a healthy muscle needs to be both strong and flexible. Incorporating strength exercises helps protect joints, improve posture, and maximize the benefits of stretching.

Source: Einstein Agency

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