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Mobility and stretching: why they matter and how to fit them conveniently into your week

Learn why mobility and stretching are important for your health and how to easily fit them into your usual weekly schedule.

Mobility and stretching: why they matter and how to fit them conveniently into your week

Фото: Anastasia Shuraeva

Mobility and stretching help improve flexibility, joint range of motion and circulation in the muscles — all of which matter both for sports and for comfortable everyday activity.[1] [3]

Regular stretching helps joints move more freely, reduces the risk of injury and helps muscles work more efficiently, especially during aerobic and strength training.[1] [2]

A woman performing yoga indoors in a minimalist living room setting, captured in a yoga pose.

Фото: Polina Tankilevitch

  1. Always warm up before stretching: 5–10 minutes of light activity (for example, walking or a light jog).
  2. Practice at least 2–3 times a week, holding each stretch for about 30 seconds and repeating 2–4 times on both sides.
  3. Use a combination of static (holding) and dynamic (moving) stretches — the latter are especially helpful before a workout.
  4. Listen to your body: a feeling of mild tension is normal, but pain is a signal to stop.
  5. Try to keep flexibility balanced on both sides of the body, as this reduces the risk of injury.
[2] [3]

Static stretching can temporarily weaken the muscles and even reduce strength, so it is not recommended right before intense effort — dynamic exercises are better suited for warming up.[3]

According to the WHO, regular physical activity — including gentle stretching and flexibility exercises — increases mobility, improves balance and quality of life, especially in adults and older people.[4]

To fit stretching into your week, set aside 5–10 minutes before or after a workout, add it to your morning or evening routine, or combine it with yoga, Pilates or breathing practices — the main thing is to be consistent.[2]

If you have health problems, injuries or chronic pain, consult a doctor before starting any mobility or stretching program.

Sources

  1. Stretching: Focus on flexibility — Mayo Clinic
  2. A guide to basic stretches — Mayo Clinic
  3. Does stretching prevent injuries? — Mayo Clinic Press
  4. Everyday actions for better health – WHO recommendations — World Health Organization (WHO)

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