Built For Longevity: The Truth About Stretching
Why Timing, Technique, and Tension Matter More Than You Think
If you’ve ever been told to “stretch before your workout” but didn’t know how long, how hard, or what kind — you're not alone. Stretching is one of the oldest tools in fitness... and one of the most misused.
At BuiltDifferent.ly, we don’t do things because they’re traditional. We do them because they’re effective. Stretching can boost your performance, improve mobility, and help you feel better in your body, but only if it’s done strategically.
Today, we’re breaking down the real science of stretching, guided by two cornerstone studies:
The 2015 meta-analysis by Kay et al., examining the acute effects of stretching on performance, range of motion, and injury
The 2012 clinical review by Phil Page, which outlines how different stretch types work — and when to use each
Not All Stretching Is Created Equal
There are three primary types of stretching, and each has its own place in your routine:
1. Static Stretching
What it is: You hold a muscle in a lengthened position — typically 15 to 60 seconds.
Why it works: Increases flexibility by improving stretch tolerance (not necessarily muscle length).
Best used: After exercise, or during morning/nighttime routines.
Static stretching before training, especially for longer than 60 seconds, can temporarily reduce your strength and power.
2. Dynamic Stretching
What it is: Controlled movements through your full range of motion — like leg swings, arm circles, or hip openers.
Why it works: Increases blood flow, warms up the body, and prepares joints for movement without reducing performance.
Best used: Before a workout. It’s what most people should be doing when they “warm up.”
Dynamic stretching is the only form shown to improve performance when used before training.
3. PNF Stretching (Proprioceptive Neuromuscular Facilitation)
What it is: Involves contracting a muscle before relaxing it into a stretch (think: contract-relax technique).
Why it works: Temporarily reduces the nervous system’s resistance, allowing for deeper stretch and ROM gains.
Best used: For rehab, mobility block work, or during cool-downs for more advanced trainees.
When Should You Stretch?
Timing matters — a lot.
Before a workout (long static stretches)
Can decrease your strength, power, and performance — especially if stretches are longer than 60 seconds.
Might feel good, but you’re likely sabotaging your own output.
Before a workout (dynamic stretching)
Helps you move better and reduces injury risk without compromising power.
Activates the nervous system, prepares joints, and wakes up movement patterns.
After a workout or before bed (static or PNF stretching)
Muscles are warm and more pliable.
Nervous system is more relaxed, which improves stretch effectiveness.
Can aid in recovery, flexibility, and downregulation of the stress response.
Research shows muscles respond better when relaxed. Post-workout or end-of-day sessions allow you to stretch more effectively, with lower risk and better results.
How Much Stretching Do You Actually Need?
This is where things get precise. According to current evidence, you want to aim for:
10 minutes of total stretch time per muscle group per week.
That’s your benchmark. Hit that number, and you’ll see meaningful changes. Here’s how it can break down:
1 minute twice per day, 5 days a week
2–3 minutes per session, 3–4x per week
Or a 10-minute dedicated ROM session for each major area (hips, shoulders, hamstrings, etc.)
This dosage applies especially to tight or underused areas like the hip flexors, pecs, and calves — muscles that stay shortened from sitting or repeated movements.
BuiltDifferent's Daily Stretch Plan
We recommend stretching when you wake up and before you go to sleep. Why?
Because those are times when:
Your nervous system is either gearing up or winding down
You're in a calmer state (and as the research suggests, stretching when relaxed enhances outcomes)
You can form consistent, habit-based rituals around your mobility work
Morning Routine (5–10 min)
Targets: Hips, thoracic spine, ankles
Why: Mobilize your body after sleep and reduce stiffness before starting your day
Bonus: Pair with breathwork for better mind-body connection
Evening Routine (5–10 min)
Targets: Hamstrings, calves, shoulders, pecs
Why: Downregulate your nervous system and prep for deep sleep
Bonus: Helps realign posture and reduces next-day soreness
Summary: What Smart Stretching Looks Like
Incorporating effective training modalities into your routine can significantly enhance performance and well-being. Begin with a dynamic warm-up before workouts, lasting 5–10 minutes, to boost performance and improve mobility. Following your training, dedicate at least 10 minutes per muscle group each week to static or PNF stretching, which enhances flexibility and promotes recovery. To support relaxation and stress reduction, commit another 5–10 minutes of static stretching before sleep, further aiding your recovery process. For those needing targeted rehabilitation or to address stubborn range of motion issues, allocate 1–2 minutes of post-activation PNF stretching per muscle, facilitating deeper tissue release and fostering long-term flexibility improvements. Such a well-rounded approach will not only optimize your training results but also enhance your overall quality of life.
BuiltDifferent Final Word
“We don’t stretch because it’s trendy. We stretch because mobility is freedom. And freedom is something you earn, consistently.”
Stretching isn't a miracle solution, but when practiced correctly, it can be one of the most effective tools for enhancing longevity.
At BuiltDifferent.ly, we help you train smarter, move longer, and feel better in your body — no matter your age or ability. Whether you’re a lifelong athlete or just getting back into motion, our systems are designed to keep you strong, supple, and sustainable.
