5 Benefits of Stretching: What It Can (and Can’t) Do for Your Body

When it comes to exercise, cardio and strength training tend to get most of the attention. Conversation seems to revolve around reaching your step goal, burning calories, or building muscle. 

But stretching matters, too, and not just for flexibility. It may help your body move more comfortably and prepare for physical activity. Still, some commonly claimed benefits aren’t actually supported by research. Here’s what the evidence says about what stretching can — and can’t — do for your body. 

1. Increases flexibility

One of the biggest benefits of stretching is better flexibility. Flexibility helps your joints to move more easily through their full range of motion. This matters for not only sports and exercise, but for everyday movements, too.

Good flexibility makes it easier to look over your shoulder while driving, reach into an overhead cabinet, or bend down to tie your shoes. But when you don’t regularly move your muscles and joints through your full range of motion, they can gradually become less flexible and feel stiff. Over time, this can make even simple activities harder to do.

How flexible you are depends partly on how well your muscles and surrounding connective tissues physically move and stretch. But your nervous system also plays a role. It constantly monitors movement, and if a stretch feels too fast or unfamiliar, your muscles may automatically tighten as a protective response.

Research shows that static stretching — holding a stretch in one position — may improve flexibility by:

• Reducing stiffness in muscles and connective tissues

• Helping your nervous system become more comfortable with a greater range of motion over time

Keep in mind that some muscle stiffness is normal and even helpful. Muscles and tendons naturally store and release energy like springs. This can help during more intense activities like sprinting or jumping (more on this below).

2. Eases the feeling of muscle tension

Muscles don’t always feel stiff because they’re physically short or inflexible. Sometimes the sensation of muscle stiffness is influenced by your nervous system.

Stress, fatigue, or staying in the same position for too long can make your muscles feel tense and movement feel uncomfortable. This is why your body feels stiff after a stressful day, or why your neck may feel tight after hours at a computer — even if you haven’t actually lost flexibility.

Static stretching may temporarily ease this feeling of tension and make movement feel more comfortable. In other words, stretching doesn’t just work on your muscles. It may temporarily “turn down” your body’s pain signals.

Regular movement, strength training, adequate sleep, and stress management also play important roles in calming stiffness and discomfort.

3. Prepares your body for movement

Stretching can help prepare your muscles and joints for exercise. But the type of stretching matters.

Research suggests that holding long static stretches (60 seconds or more) right before movement may temporarily reduce muscle strength and power. For most everyday activities, this small effect may not matter much. 

But for more intense exercise — like sprinting, jumping, or lifting weights — dynamic stretching is usually a better choice. Dynamic stretching involves controlled movement through a range of motion. Examples of dynamic stretching include:

• Arm circles 

• Leg swings 

• Body-weight squats

4. May boost mood

Research suggests that static stretching may help promote relaxation and improve mood. It may also activate the part of your nervous system that helps slow your heart rate, steady your breathing, and calm your stress response.

This could apply whether you stretch after exercise or on its own as part of a calming routine.

5. May support circulation and heart health

Aerobic exercise is an effective way to support heart health. But stretching may offer some benefits, too. 

Limited research suggests that stretching regularly may help blood vessels stay more flexible and work more efficiently. It may also modestly lower resting heart rate and blood pressure in some people. 

To be clear, stretching shouldn’t replace aerobic exercise, prescribed treatment, or medical care. But stretching may be a gentle way to add movement to your day, especially for people with limited mobility who find cardio difficult.

What stretching can’t do

There are also some common myths about stretching that aren’t strongly supported by the research.

How to get started with stretching

You don’t need a long or complicated stretching routine to benefit from stretching. The most important thing is choosing a routine you can follow consistently.

As you get started, try to:

• Set a timing target: Decide in advance how much time you’ll spend stretching. A good starting point is to commit to 10 to 15 minutes, 2 to 3 times a week. Setting a specific goal can make it easier to build the habit and track your progress.

• Pick a convenient time and place: Fit stretching into your existing routine. Keep a yoga mat in a place that’s easy to access. Try to pair your stretches with a habit you already have, such as brushing your teeth, or finishing a walk.

• Focus on a few muscle groups at a time: You don’t need to stretch every body part at every session. Instead, break it up. You might stretch your hips and legs one day, then your neck and shoulders the next. This can make the habit feel more manageable when you’re starting out.

• Stretch at a comfortable intensity: Aim for a gentle to moderate stretch that creates tension but doesn’t cause pain. For static stretches, aim to hold each stretch for about 30 to 60 seconds.

• Build gradually: As stretching starts to feel easier, slowly add more stretches or longer holds.

Tips to get the most out of stretching

To make stretching safer and more effective:

• Before you start stretching, warm up with a few minutes of easy activity (like walking or marching in place) to get blood flowing to your muscles.

• Exhaling slowly may help you relax into the stretch.

• Avoid bouncing and rapid twisting as you stretch. Slow, controlled stretches allow your tissues to adapt more easily.

• Use props like a chair, strap, or wall to help you feel steady and supported.

• Pick the types of stretches that help you reach your specific fitness and health goals. Dynamic stretches may be best before exercise, while static stretching may be better for improving flexibility in the long term. 

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Written by:

Ashley Rawlins, PT, DPT

Ashley Rawlins, PT, DPT, has established herself as a specialist in pelvic health. With over a decade of experience as a physical therapist, her diverse career spans clinical practice, academia, and health content creation.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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