Stretching, but the right way - Why stretching
is more than just a warm-up
There is a space between tension and release that many people underestimate: Stretching. Taking the time to stretch your muscles not only trains your body - it also cultivates mindfulness, body awareness and sustainable performance.
For many, stretching is a compulsory part of training. A quick bend forward, a bit of arm circling - done. But those who reduce stretching to a few quick movements are missing out on one of the most subtle and effective aspects of holistic fitness. This is because targeted stretching has the potential to improve mobility, regeneration and even mental clarity. And it can help to train what is perhaps the most important skill in modern everyday life: consciously pausing.
More than flexibility: what stretching really does
Stretching - the targeted stretching of muscles - pursues different goals depending on the method. Classic static stretching helps to maintain or improve muscle length. Dynamic stretching prepares the body for movement. Fascia stretching and myofascial techniques target the connective tissue and influence tension patterns throughout the body.
What all forms have in common: They promote blood circulation, improve economy of movement and can counteract muscular imbalances. Studies also show that regular stretching reduces muscle stiffness, improves coordination and can even alleviate pain, for example in the lower back.
Stretching and sport: when, how and for how long?
The old fitness adage "stretch before training" should now be viewed in a more nuanced way. Static stretching directly before intensive sessions can temporarily reduce muscle strength - not ideal before sprinting or strength training. Better: dynamic stretching as preparatory mobilisation.
Static stretching is better done after sport or as a separate session - for example as part of yoga, mobility workouts or regenerative sessions.
Holding times of 20 to 60 seconds per position are recommended, or shorter for more complex mobility flows, but in repetitions. It's not just the technique that is crucial, but also the inner attitude: those who work with their breath feel deeper. If you take your body's signals seriously, you protect yourself from overstretching.
Mobility as a resource - especially with increasing age
While strength and speed decrease measurably with age, flexibility can be maintained surprisingly well through targeted training. Especially for people over 35 who sit a lot or have one-sided movement patterns (e.g. in the office or during endurance training), stretching can become a real resource - not only physically, but also mentally.
Because stretching also means: stopping, realising, letting go. Those who stretch regularly develop a finer body awareness, can sense tension early on - and are better able to counteract it. A short stretch flow in the morning or evening is no substitute for a workout, but it can give the whole day a different quality.
5 impulses for your stretching - suitable for everyday use & effective
- Less is more: Start with a few targeted exercises for areas under stress - e.g. hips, neck, lower back.
- Integrate your breath: Breathe calmly and deeply - ideally through your nose. The breath acts as an internal amplifier for the stretch.
- Regular rather than intensive: 10 minutes a day is better than an hour once a week. Continuity brings noticeable progress.
- Use tools: Fascia rollers, blocks or stretch straps can help you hold positions better and discover new angles.
- Feel instead of fight: stretching is not a competition. If you pull too hard, the muscle closes up. Gentle tension has a more lasting effect.