Stretching and flexibility

In short: Stretching improves flexibility and can relieve tension. Regularity matters more than intensity. You never stretch into pain.

In more detail: Flexibility depends on muscles, tendons, fascia and joints. With regular stretching the nervous system gets used to larger ranges of motion.

In detail

• Static stretching: Hold the stretch, about 20 to 30 seconds per muscle. Good after training.
• Dynamic stretching: Controlled swinging movements, good for warming up (aufwaermen-und-cooldown).
• Breathing: Keep breathing calmly, do not hold your breath.
• No bouncing: Springy movements can irritate muscles and cause cramping.
• Everyday: If you sit a lot, stretch hip flexors, chest and neck regularly.
• Warning signs: Sharp pain, numbness or tingling mean stop (rueckenschmerzen-vorbeugen).