Stretching Good or Bad?

At some point, we’ve all been told to stretch more. Whether it’s to prevent injury, warm up, cool down or ease that nagging tightness, stretching tends to be seen as a cure-all. But like most things in fitness, the truth is a little more nuanced.

When it comes to stretching, the question isn’t whether it’s good or bad—it’s about context, timing and individual needs.

One Size Doesn’t Fit All

Everyone’s body tells a different story. A client who spends ten hours a day at a desk will have very different mobility needs than someone who is on their feet and moving around. Your stretching requirements depend mainly on your posture, lifestyle and the type of training you do.

We often see this in small group personal training. Some clients require more time to mobilise their hips and shoulders. Others benefit more from activation drills and strengthening work. Stretching isn’t just about ticking a box; it’s about using the right tools to support your movement and training goals.

Types of Stretching

There are two main types of stretching most commonly used:

Static Stretching: Holding a muscle in a lengthened position for a set time. This technique helps promote relaxation and increase flexibility over time. It is best used after training or as part of a dedicated mobility routine.

Dynamic Stretching: Controlled, active movements through range. Used before training to prepare the body, raise the heart rate, and activate the nervous system. Think leg swings, arm circles or mobility drills.

Both have a place. But using the correct type of stretch at the right time matters more than whether you’re stretching at all.

Stretching Before or After Training?

Dynamic movements are ideal pre-workout. They help lubricate the joints, increase blood flow and prep the nervous system for the work ahead. A few glute bridges, lunges with a twist or thoracic openers can go a long way in preparing your body to train effectively.

Post-workout, static stretching has traditionally been seen as essential for recovery. However, research increasingly suggests that its benefits in this context may be overstated. While it can feel good and help calm the body, stretching after exercise has little impact on muscle soreness or inflammation. Intensive static stretching post-training can slightly increase muscle damage markers, such as creatine kinase.

In other words: stretching won’t hinder your recovery, but it’s no longer considered the secret weapon it once was. If you’re sore, focus instead on getting enough sleep, a balanced diet, hydration, and active recovery, such as walking, light cycling, or mobility exercises.

When Stretching Might Be a Bad Idea

Let’s be clear, stretching isn’t always helpful. In fact, in some cases, it can do more harm than good.

If you’ve a joint that’s already hypermobile (too loose), stretching can exacerbate the issue by reducing stability. Likewise, stretching an area that’s painful or injured can aggravate symptoms rather than ease them.

Muscle tightness is often a sign that something else is going on. Take tight hamstrings, for example. People usually blame the hamstrings and stretch them to the point of exhaustion. But in many cases, the real issue is weak glutes. The hamstrings are compensating for poor hip stability, tightening up to protect the pelvis. Releasing them without strengthening the glutes only destabilises the system further.

The same applies to the shoulders. Rounded shoulders might be caused by underactive back muscles, leading the body to tighten up through the chest as a way of creating stability. Stretching the chest muscles in isolation won’t fix the issue and may even exacerbate it.

Instead of seeing tightness as a problem to stretch away, we look at what the body is trying to protect. Then, we balance the equation: strengthen what is weak and stretch what is short.

The Mobility-Strength Equation

Mobility without control is like a car with no brakes. It might move well, but it’s not safe.

That’s why at Foundry, mobility isn’t about passively pulling muscles. It’s about building usable range—the ability to move well and apply strength in that range. That’s what keeps joints happy and bodies injury-free.

A good training programme starts with movement quality. Our small group sessions always begin with mobility and activation work, which may include crawling patterns, bodyweight squats, or dynamic mobility flows. We prime the body to perform, not just loosen it up.

Think of your body like a wheel. For it to roll smoothly, the spokes need to be balanced. Stretching indiscriminately might feel good temporarily, but if you’re not also reinforcing that new range with strength and stability, you’re building a wheel that wobbles.

So, Is Stretching Good or Bad?

Stretching is neither good nor bad; it’s just a tool. Use it wisely, and it can support your training, posture and recovery. Use it mindlessly, and it may hold you back.

Here’s what matters:

Stretch with purpose. Know what you’re trying to achieve.
Match mobility with strength. Stability is just as important as flexibility.
Listen to your body. Pain, pinching or chronic tightness is a sign to dig deeper, not stretch harder.
Don’t rely on stretching to fix everything. Training smart, sleeping well, staying hydrated and fuelling properly are far more powerful over the long run.

Bringing It All Together

Most of us could benefit from more focused mobility work, rather than just stretching. When we take the time to understand what our body needs—whether it’s activation, control or lengthening—we train smarter and recover better.

That’s what Foundry is all about: structured, intelligent training that helps you move better, get stronger, and stay pain-free for life.

Want to improve your mobility or get tailored guidance for your training? Visit one of our personal training gyms in London and join a small group personal training session. We’ll help you determine what your body needs—and provide you with the tools to feel and perform at your best.