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Principles of Health: Occupational Therapy & Physical Therapy

Stretching

by Cait Caffrey

Specialties and related fields: Athletic training; Occupational therapy; Orthopedics; Physical therapy; Strength and conditioning

Definition: stretching a muscle to near its furthest point and then holding that position for at least fifteen or twenty seconds

KEY TERMS

agonist muscle: the muscle contracting during an activity

antagonist muscle: the muscle relaxing or lengthening during an activity

ligament: a membranous fold that supports an organ and keeps it in position

tendon: a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone

INTRODUCTION

Stretching, as it relates to physical fitness, is the process of positioning the body’s limbs in ways that will lengthen the muscles and surrounding soft tissue. Stretching builds muscle elasticity and tone, as well as creates better flexibility. Stretching also increases a person’s range of motion, improves circulation, relieves muscle soreness, and reduces overall fatigue. The two basic types of stretching are static stretching and dynamic stretching. Proper technique is an important component of stretching. Incorrect stretching can lead to injury.

UNDERSTANDING STRETCHING

Several things occur deep in the muscles and soft tissue when the body stretches. A muscle contains thousands of tiny string-like cells called “muscle fibers.” Muscle fibers are situated close together within a muscle and are usually very long. Muscle fibers comprise thousands of smaller threads called “myofibrils,” which allow muscles to lengthen, relax, and contract. Within the myofibrils are millions of minuscule bands called “sarcomeres,” with overlapping strands of protein-laden myofilaments. Stretching a muscle lengthens and narrows the muscle fibers and their smaller components. When a muscle is lengthened during stretching, the connective tissue and sheath of the muscle tendons elongate. As the body gets used to stretching, the surrounding ligaments, tendons, connective tissue, skin, and scar tissue adapt to the movement. Continual stretching over long periods leads to many benefits.

THE BENEFITS OF STRETCHING

Stretching improves a person’s overall athletic ability. Stretching the muscles increases flexibility, allowing for a greater range of motion. The activity improves the range of motion by reducing muscle tension in the stretched part of the body. Improved range of movement allows the limbs to move farther apart without the muscles or tendons becoming damaged. Consistent stretching after athletic activity reduces an athlete’s risk of injury.

Besides reducing the risk of injury, stretching also eases post-exertion muscle soreness. Soreness occurs after strenuous exercise and results from microtears in the muscle fibers, blood pooling in the legs, and waste accumulation, such as lactic acid buildup. Lengthening the muscle fibers during a stretch increases blood circulation and helps eliminate waste products. Stretching after a workout also reduces bodily fatigue, which can diminish future physical and mental performance. Fatigue creates greater muscle tension and forces the body to work harder during physical activity. Greater flexibility relieves muscle pressure, and the body requires less effort from the working muscles.

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Photo via iStock/LSOPhoto. [Used under license.]

A person can learn about the body by performing frequent stretches, leading to greater relaxation and stress relief. Regular stretching also corrects posture and strengthens physical coordination. Better circulation also leads to increased energy.

TYPES OF STRETCHES

Stretching falls into two basic categories: static stretching and dynamic stretching. Static stretches are done without other types of movement. A static stretch involves a person getting into a stretch and remaining there for a given time. The position of the stretch is meant to place gradual tension on the muscle as it is stretched. Static stretching is recommended for beginners and people who are not very active. Other static stretches include passive stretching, active stretching, and isometric stretching. Passive stretching involves another person or apparatus moving a limb to create a stretch. Active stretching is using muscle strength to generate a stretch in a specific area. Raising the leg high in the air and keeping it there without external assistance is an example of an active stretch. Isometric stretches are passive stretches that lengthen muscles with great intensity for an extended time.

Dynamic stretches involve stretching and movement. While stretching a specific body part, a person also swings or bounces the body part to extend its range of motion. The force of the bouncing or swinging creates greater flexibility in the limb. Dynamic stretches can also work to strengthen muscles. Resistance stretching and loaded stretching contract and elongate a muscle simultaneously. The muscle is stretched through its full range of motion while contracted, increasing strength. Due to the demands dynamic stretching places on the musculoskeletal system, this stretching is most beneficial to regularly active people.

STRETCHING SAFELY

Stretching can do serious damage to the body if performed incorrectly. Individuals should listen to their bodies when stretching. Any movement that causes pain or discomfort should be avoided. A person should never stretch an injured body area until the area has recovered or a physician has cleared the individual to perform the activity. Warming up is also very important before stretching. Stretching cold muscles can lead to muscle damage. Body heat loosens muscles, making them more pliable for stretching. Warm-ups also increase blood flow and release oxygen into a person’s system, nourishing the muscles. Comprehensive stretching of all major muscle groups is important to physical activity. Expert opinion varies regarding whether stretching before exercise is beneficial. Still, most agree that stretching after a workout is crucial to muscle recovery.

SIGNIFICANCE

Occupational therapists may use stretching techniques to address specific goals and promote overall well-being. Here’s how stretching can be utilized in occupational therapy:

  • Flexibility and range of motion: Occupational therapists often include stretching exercises to improve flexibility and increase range of motion. Stretching can target specific muscles or muscle groups to lengthen tight or shortened tissues, helping individuals achieve optimal joint mobility and functional movement.

  • Posture and body alignment: Stretching can address postural imbalances and promote proper body alignment. Occupational therapists may prescribe stretches that target muscles contributing to poor postures, such as tight chest muscles or shortened hip flexors. By elongating these muscles, stretching can help improve posture and alignment during daily activities.

  • Injury rehabilitation: Stretching plays a vital role in rehabilitating various injuries. Occupational therapists may incorporate stretching exercises as part of a comprehensive treatment plan to aid tissue healing, prevent muscle imbalances, and restore flexibility and strength following an injury or surgery.

  • Pain management: Stretching can be used in occupational therapy as a pain management strategy. Occupational therapists may employ specific stretching techniques to alleviate muscle tension, reduce pain, and promote relaxation. Stretching can help increase muscle blood flow, release endorphins, and decrease muscle soreness.

  • Stress reduction and relaxation: Occupational therapists recognize the impact of stress on overall well-being. Stretching exercises can be utilized to promote relaxation and reduce stress levels. Through gentle and mindful stretching, individuals can experience a sense of calm and increased body awareness.

  • Preparatory activities: Occupational therapists may include stretching as a warm-up routine to prepare individuals for specific activities or tasks. Dynamic stretching exercises can help increase blood circulation, improve muscle elasticity, and enhance performance and readiness for functional activities.

  • Sensory integration: Stretching can also be used in sensory integration interventions. Occupational therapists may employ deep pressure stretches or proprioceptive input through stretching to help individuals regulate their sensory systems, promote body awareness, and support self-regulation.

  • Home exercise programs: Occupational therapists often provide individuals with customized home exercise programs to reinforce therapy goals and promote independent self-care. These programs can include stretching exercises, allowing individuals to continue their stretching routines outside of therapy sessions for ongoing maintenance and progress.

Stretching should be performed under the guidance and supervision of a qualified occupational therapist. They can assess an individual’s needs, provide appropriate instruction on technique and duration, and ensure that stretching is done safely and effectively. Additionally, stretching should be tailored to the individual’s abilities and considerations, such as any existing medical conditions or injuries.

Further Reading

1 

McHugh Pendleton, Heidi, and Winifred Schultz-Krohn. Pedretti’s Occupational Therapy: Practice Skills for Physical Dysfunction. 8th ed., Mosby, 2017.

2 

Reynolds, Gretchen. “Stretching: The Truth.” Play Magazine, 31 Oct. 2008, www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html.

3 

Roberts, Melanie, and Stephanie Kaiser. “The Different Types of Stretching.” Idiot’s Guides: Stretching. Alpha Books, 2013.

4 

“Stretching: Focus on Flexibility.” Mayo Clinic, 23 Mar. 2015, www.mayoclinic.org/healthy-living/fitness/in-depth/stretching/art-20047931.

5 

Walker, Brad. The Anatomy of Stretching. Atlantic Books, 2007.

Citation Types

Type
Format
MLA 9th
Caffrey, Cait. "Stretching." Principles of Health: Occupational Therapy & Physical Therapy, edited by Michael A. Buratovich, Salem Press, 2023. Salem Online, online.salempress.com/articleDetails.do?articleName=POHTherapy_0168.
APA 7th
Caffrey, C. (2023). Stretching. In M. A. Buratovich (Ed.), Principles of Health: Occupational Therapy & Physical Therapy. Salem Press. online.salempress.com.
CMOS 17th
Caffrey, Cait. "Stretching." Edited by Michael A. Buratovich. Principles of Health: Occupational Therapy & Physical Therapy. Hackensack: Salem Press, 2023. Accessed December 14, 2025. online.salempress.com.