Jane Fonda made training accessible in everyday life—and shaped a generation that understands movement as a source of energy. Today we know flexibility is the quiet performance booster that alleviates neck stiffness in the office, back tension after traveling, and morning stiffness. The key: intelligent stretching at the right time, using techniques that are scientifically backed—for greater freedom of movement, less discomfort, and increased output.

Stretching is not just stretching. Dynamic stretching dynamic stretchingactive, bouncing movements through the available range of motion to increase body temperature, blood circulation, and neuromuscular activation prepares the neuromuscular system for performance. Static stretching static stretchingholding a position at the end of the movement for 15–60 seconds to elongate muscles and fascia and decrease stretch tone is suitable after exertion or separately from training. Additionally, Self-Myofascial Release SMRself-massage using tools such as foam rollers or balls to release stuck fascia and improve tissue glide is effective. Importantly, flexibility refers to passive range of motion; mobility is the active control over it. You will feel the difference in your daily life when you tie your shoes in the morning without strain, sit up straighter for longer, and transfer power more cleanly during sports.

When used correctly, stretching reduces typical everyday discomforts: Dynamic stretching improves range of motion and movement control—both relieving the back and hips, which frequently become "shortened" and painful from prolonged sitting. A randomized intervention with dynamic stretching showed significant pain reduction and improved hip mobility in athletes with chronic back pain, allowing for more stable functioning of the back and pelvis ^[1]. Static stretching directly after exertion is often used to alleviate muscle soreness; however, recent evidence does not show a clear advantage over passive recovery in terms of pain or strength in the following days, so it primarily serves as a pleasant, calming routine with potential ROM gain—and without measurable drawbacks ^[2]. SMR before sport-specific warm-ups can temporarily increase flexibility and slightly improve jump performance without deteriorating sprint or agility—ideal when tense areas limit your technique ^[3]. Reviews also consistently report increases in ROM without loss of strength, making it attractive for desk workers as well as high performers ^[4].

In a randomized eight-week intervention involving professional football players with chronic low back pain, regularly applied dynamic stretching led to significantly increased hip mobility, less pain, better dynamic balance, and improved jump performance. After discontinuation, the effects partially diminished—indicating that continuity is crucial ^[1]. The frequently recommended static stretching during cool-down primarily provides a good body sensation; however, a systematic review with meta-analysis found no clear advantages over passive recovery for strength restoration or delayed muscle soreness over 24–72 hours. The authors emphasize the limited significance of the existing body of research and advise against definitive recovery recommendations relying solely on stretching—without fundamentally discrediting static stretching ^[2]. Additionally, experimental work shows that a brief SMR sequence before dynamic stretching acutely improves flexibility and tends to enhance jump performance, without negatively impacting sprinting or agility—practically relevant for training days when explosiveness is required ^[3]. A review article on SMR repeatedly describes gains in ROM without strength loss and emphasizes its easy implementability in everyday life; however, high-quality clinical trials for myofascial pain syndromes are lacking, suggesting a need for informed yet sober application ^[4].

- Before sport: 5–8 minutes of dynamic stretching of the major muscle chains (hip flexors, glutes, hamstrings, thoracic spine). Examples: leg swings, lunges with rotation, arm circles. Goal: raise temperature, sharpen neuromuscular coupling, actively utilize range of motion. Studies show better ROM, less back pain, and slight performance gains—provided you stay consistent ^[1].
- Incorporate SMR: 5–6 minutes of foam rolling before the dynamic warm-up for tense areas (calves, quadriceps, lats). Immediately afterward, perform sport-specific dynamic stretching. This increases flexibility and can slightly improve jump performance without sacrificing speed ^[3]. Reviews indicate consistent ROM gains without strength loss—ideal even in office routines as a micro-break ^[4].
- After exertion: Static stretching for 5–10 minutes, breathe calmly, holding each position for 20–45 seconds. Don’t expect miracles against muscle soreness—evidence shows no clear advantage over cooling down or resting ^[2]. Use it as a “downshift” for the nervous system and to maintain joint angles.
- When short on time: Combine 3 minutes of SMR + 3 minutes of dynamic stretching. This offers the greatest mobility gain per minute and feels immediately smoother ^[3][4].
- Plan for continuity: 3–5 sessions per week in small doses. Effects noticeably diminish after breaks—regular, short routines are preferable to rare, long sessions ^[1].

Flexibility can be trained—and it acts quickly: SMR plus dynamic stretching before exertion, static stretching to cool down. Start today with 6 minutes before your next workout and feel the difference. Stay consistent: constancy transforms flexibility into performance capability and ease.