Why is flexibility so important for muscle strength?

Put it this way: every time you move your body, something is getting stretched,” says Joshua LeClair, yoga teacher, trainer and anatomy specialist at MoreYoga. As well as stretching 101 from Joshua, we also ask strength and conditioning expert Jacek Szymanowski for his guidance on preventing injuries and improving posture, as well as his favourite supplement picks.

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

“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 and explosive, so it’s generally better to use this type of stretching to support recovery after your workout.”

Dynamic stretches, on the other hand, involve moving your body through a full range of motion multiple times, so doing the same stretch over and over in a controlled movement. Think squat to overhead reach, arm circles and knee drives.

“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, this will increase blood flow, wake up your mind-to-muscle connection and encourage muscles’ tendency to spring back to their normal length (elasticity).

“Lastly, there’s pre-contraction stretching, which involves contracting a muscle (or its paired opposite) before releasing into the stretch. It’s often referred to as the Pails and Rails system and is hugely popular when done with the assistance of a professional. It’s like a big, concentrated squeeze under tension, then release.”

If you’re able to stick with a regular stretching routine, you may not only see an increase in your range of motion, but also improvement in your performance.

Performance architect, movement specialist and nutrition coach Jacek Szymanowski 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.”

For example, if you have limited range of motion in your hips and ankles, you might only be able to get down part way when you squat. But if you increase your hip and ankle flexibility, in time you’ll be able to squat down deeper.

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

“Say you’re stretching your hips in a low runner’s lunge position and notice that your hip-flexor muscles on your left side are overly tight. This discrepancy would highlight that you have an imbalance, which could limit your range of motion when exercising and therefore increase your risk of an injury. Balanced flexibility ensures that your muscles work in synergy, which is crucial for more stable and powerful movements.”

“Dynamic stretches also help activate the mind-muscle connection by mimicking the movements you’ll perform during your workout. This is crucial for switching on your co-ordination and reducing your risk of injury⁴ and enhancing your performance.”⁵

Examples include walking lunges, rotational woodchops, arm circles and leg swings. The key is to make sure you perform these stretches in a controlled manner, gradually increasing the intensity and range as your muscles warm up.

“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 look after 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.