Stretching: The Good, the Bad, and the Ugly Hamstrings
Do I Really Need to Stretch?
Here’s the thing — the fitness industry has a weird relationship with stretching. One camp treats it like a sacred ritual, chanting “hold for 30 seconds” like it’s the secret to immortality. The other camp treats it like that dusty yoga mat in the corner — nice in theory, never actually used.
So, do you really need to stretch?
Short answer: probably, but not how you think.
If your idea of stretching is the “stand, bend forward, groan, and hope your hamstrings will forgive you” move we all did in high school gym class… we can do better. That kind of static stretching before a workout isn’t magic — in fact, it can temporarily reduce your power output. That means if you’re trying to PR your squat, stretching cold like you’re auditioning for Black Swan might not be the move.
But mobility work? That’s where the gold is. Mobility isn’t just about being bendy — it’s about having usable range of motion, strength in that range, and joints that don’t feel like they’re made of IKEA parts missing the Allen wrench.
Static stretching does have a place, just usually after your workout or in a dedicated session. It can help you cool down, reduce tension, and slowly improve flexibility over time.
So, what’s the actual plan?
Here’s your no-nonsense, action-ready approach:
Before your workout: Go dynamic.
Think leg swings, walking lunges, arm circles.
This warms up the tissues, increases blood flow, and preps your nervous system to actually perform.
Bonus: You look more athletic than the “touch your toes and pray” crowd.
During your training: Train through full ranges.
Deep goblet squats, overhead presses, and controlled pull-ups are sneaky mobility work in disguise.
If you can’t move it with control, you probably shouldn’t stretch it aggressively.
After your workout: Static stretch the troublemakers.
Pick 2–3 tight areas (hip flexors, chest, calves are usual suspects).
Hold for 30–60 seconds, breathe, and don’t clench your teeth like you’re being interrogated.
Off days: Dedicated mobility/flexibility session.
10–15 minutes of gentle flow, yoga-inspired stretches, or targeted mobility drills.
Think of it like maintenance for your body — flossing, but for joints.
The goal isn’t to become a Cirque du Soleil understudy. The goal is to move well enough that tying your shoes doesn’t feel like a workout, your hips don’t rebel every time you sit, and your shoulders stay in the game for decades.
So yes — you should “stretch.” Just not like we did in the 90s. And if all else fails, just remember: wax on, wax off. Mr. Miyagi was basically teaching mobility all along.