Why is flexibility so important for muscle strength?

“When done correctly, stretching boosts blood flow, enhances your mind-to-muscle connection and encourages your muscles to return to their normal length,” begins yoga teacher, trainer and anatomy specialist Joshua LeClair, who’s here to stretch us out and skill us up. 

Plus, strength guru Jacek Szymanowski shares his top tips on injury prevention, posture perfection and his favourite supplements.

First, let’s get into the different ways you can stretch before and after a workout...

“Static stretches mean reaching and holding a position, either by yourself or with help, for a period of time,” explains Joshua.

“Examples include pulling your heel towards your bottom and holding it there to work your quad or pulling your arm across your body to stretch your shoulder joint.

“Static stretching is generally good for helping to increase muscle length, but on the other hand it causes the muscle to be less powerful, so it’s better used to support recovery after your workout.”

“Often dynamic stretches are done before you start as a way to prepare your muscles, tendons and ligaments for exercise,” says Joshua. “When done properly, they boost blood flow, sharpen your mind-muscle link and enhance muscle elasticity.

"Lastly, there's pre-contraction stretching, known as the Pails and Rails system. This technique involves a powerful squeeze of a muscle (or its opposite) before relaxing into the stretch. It's hugely popular when done with a professional’s help."

Performance architect, movement specialist and nutrition coach Jacek from Torokhtiy Weightlifting explains: “Flexibility enhances the range of motion in joints, allowing muscles to contract effectively. This ensures that they generate force more efficiently, which is crucial for increased strength.”

The result? “You’ll achieve optimal positions,” Jacek says. “This allows you to maximise the power and efficiency of your lift and therefore lift more weight – and, as a result, get even stronger.”

A previous study found that stretching can increase the amount of weight you can lift, increase your endurance and enhance performance.^1,2

"Tight muscles are prone to strains, especially under heavy loads or explosive moves. Regular flexibility training, like stretching and mobility exercises, reduces tightness, boosts circulation and keeps tissues elastic."

“For instance, if you find your left hip-flexor muscles tight in a low runner’s lunge, it indicates an imbalance that might restrict your range of motion and raise injury risk. Achieving balanced flexibility ensures your muscles work in harmony, essential for stable and powerful movements.”

“Pre-workout dynamic stretches are a way of moving slow before you move fast,” says Jacek. “By doing this, you increase blood flow to your muscles, raise muscle temperature and improve flexibility, which is essential for preparing your body for physical activity.

“Dynamic stretches activate the mind-muscle connection by mimicking workout movements, boosting coordination, lowering injury risk⁴ and enhancing performance.”⁵

Try walking lunges, rotational woodchops, arm circles and leg swings. Focus on control, gradually boosting intensity and range as your muscles warm up.

"Simply put, every time you move, something's getting stretched,” says Joshua.

“Following a pre- or post-workout stretch routine aids quick recovery and ensures that your muscles can withstand the demands of strength training and other exercise without undue stress,” adds Jacek.

Looking for more ways to take care of your joints, bones and muscles? Read on for why rest is essential for muscle growth, as well as how to look after your joints for a marathon.