Yes, It’s Okay to Stretch Just Because It Feels Good(And Where Static Stretching Actually Shines)
Short answer: Yes—it’s okay to stretch just to stretch. That’s a valid reason and honestly quite overlooked!
Somewhere along the way, the internet turned stretching into an either/or debate. Passive stretching got labeled as “useless” or “detrimental,” while mobility drills and loaded end-range work became the only thing worth your time. And while those methods are fantastic for performance, the truth is simpler:
You don’t need a functional reason to stretch. Feeling better is reason enough (and functional!)
In fact, we just dropped a quick video of stretching simply because it feels good. It’s a nice reminder that sometimes the best recovery tool is the one that helps you breathe, slow down, and enjoy your body moving.
What Some of the Research Actually Says
A 2025 meta-analysis covering 189 studies and over 6,600 people showed that:
✅ Static stretching improves range of motion—both short-term and long-term.
✅ Dose matters: Gains plateau around ~4 minutes per muscle in a session and ~10 minutes per week. These doses may also be subject to modification based on the person and goals.
✅ These effects were consistent across sex, age, and training status.
So yes, stretching “works.” It just has a specific lane.
Where Static Stretching Delivers
✅ Passive flexibility gains—especially for tighter areas.
✅ Short-term reduction in stiffness, giving that looser, relaxed feeling.
✅ Better tolerance at end ranges over weeks (the nervous system adapts).
Sources: Behm et al. 2023, Freitas et al. 2018
What It May Not Do for You
❌ Active control at end range. You’ll need strength training or loaded mobility (also strength training *wink*) for that.
❌ Structural changes in tissue (at least in short-term 3–8 week programs; but maybe long term depending on protocol).
❌ Performance boost right before training if you hold stretches too long (possibly >60s per muscle); but this also depends on context and we do it sometimes.
How to Use Stretching Smarter
Pick 2–3 target areas.
Accumulate ~10 min/week per muscle (broken into 20–60s holds).
After stretching, add light contractions or full-ROM strength work to “own” the new range. Sometimes we just implement full ROM strength instead
Before lifting? Keep holds short (≤30s) if you like them. Save long holds for cooldowns or off-days. This is not written in stone but an ok general rule to use. Longer holds may be just fine if not immediately followed by power or strength work set etc.
Final Word
If stretching helps you reset, relax, or just feel better in your body, that’s enough. And if you want to turn new range into lasting mobility, pair it with strength through that range. We do this regularly in our 1:1 personal training as well as small group class sessions.
Check out the video of Coach Micah stretching just to stretch—and let it be a reminder that sometimes the simplest tools still have a place.
Learn It Right with Coach Jess and Nick
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