# Stretching and Flexibility
Confidence: high
Last verified: 2026-05-22
Generation: ai_assisted


## TL;DR

Stretching improves range of motion, reduces injury risk, and relieves muscle tension. Types: static (hold stretch 15-60s), dynamic (controlled movement), PNF (contract-relax). Dynamic stretching before exercise; static stretching after. Flexibility decreases with age; regular stretching maintains it.

## Core Explanation

Hamstrings, hip flexors, shoulders — tightest in sedentary populations. Static stretching before exercise may temporarily reduce strength — dynamic is better for warmup. Yin yoga: long-held (3-5 min) passive stretches targeting connective tissue. Foam rolling: self-myofascial release. 'Motion is lotion' — movement lubricates joints.

## Further Reading

- [Stretching Scientifically (Thomas Kurz, 4th Ed)](https://www.stadion.com/stretching-scientifically-book/)