Most people think of exercise as running, cycling, or lifting weights, but stretching is often overlooked, even though it plays a major role in keeping your body moving smoothly and your muscles working effectively. It’s also one of the simplest ways to release tension and ease stress.

The Mayo Clinic highlights how stretching can support flexibility, joint health, and injury prevention when it’s done correctly. Here, we’ll cover their key recommendations on how to stretch safely and effectively, and the benefits you can expect if you make it part of your weekly routine.

Mayo Clinic’s recommendations for safe stretching

According to the Mayo Clinic, stretching is safest when your muscles are warm. Walking, light jogging, or cycling for five to ten minutes before stretching helps prevent strain. For many people, stretching right after a workout is ideal since the muscles are already warm and more responsive.

It’s also important to avoid bouncing while stretching. Sharp, jerky movements can cause small tears in the muscle and lead to tightness instead of relief. Instead, move slowly into the stretch, hold the position for about 30 seconds, and breathe normally. If you feel pain, you’ve gone too far—back off until you only feel gentle tension.

Everyone’s natural flexibility is different, so the goal isn’t to match a gymnast’s range of motion. What matters is maintaining symmetry, making sure your left and right sides stay equally flexible. Pay attention to large muscle groups like calves, thighs, hips, lower back, shoulders, and neck, especially the ones you use most in your daily activities or sports.

Finally, stretching once in a while won’t do much. Aim for at least two to three sessions per week. Even five minutes at a time can help you maintain progress and keep your joints moving through their full range of motion.

The many benefits of stretching

Why should you stretch? Research findings may vary, but experts agree on several benefits that come with regular practice.

Improved flexibility: Stretching helps lengthen muscles and improves joint mobility, making daily activities and exercise feel easier.
Better performance: A flexible body can move more efficiently, which translates into smoother movement in sports and workouts.
Reduced risk of injury: Stretching maintains balance across muscles and joints, helping prevent strains and falls.
Less stiffness and tightness: Muscles supplied with better blood flow recover faster and work more effectively.
Enhanced posture: Keeping your core, back, and hip muscles flexible supports spinal alignment.
Stress relief: The slow, controlled nature of stretching promotes relaxation, like yoga or tai chi.
Support for aging: Regular stretching helps older adults adapt to changing surfaces and environments, lowering fall risk.

Together, these benefits make stretching one of the simplest and most effective habits you can add to your health routine. It may not burn calories like cardio or build muscle like strength training, but it’s the foundation that keeps your body moving well and feeling less tense. Do it safely, focus on balance, and make it a regular part of your week. Over time, you’ll notice greater flexibility and less stress in both body and mind.