Why is flexibility so important for muscle strength?

Stretching is the ultimate muscle lengthener, giving your ligaments, tendons and connective tissues a powerful workout. “When done correctly, stretching boosts blood flow, enhances your mind-to-muscle connection and encourages your muscles to return to their normal length,” says yoga teacher, trainer and anatomy specialist Joshua LeClair, who’s here to stretch us out and skill us up. 

Plus, strength guru Jacek Szymanowski from Torokhtiy Weightlifting shares his top tips on injury prevention, posture perfection and his favourite supplements. First, let’s get into the different ways you can stretch before and after a workout...

To get a little more specific, there are several different types of stretches. “Static stretches mean reaching and holding a position, either by yourself or with help, for a period of time,” explains Joshua. “Examples include pulling your heel towards your bottom and holding it there to work your quad or pulling your arm across your body to stretch your shoulder joint. Static stretching is generally good for helping to increase muscle length, but on the other hand it causes the muscle to be less powerful, so it’s better used to support recovery after your workout.”

“Dynamic stretches can boost blood flow, sharpen your mind-muscle link and enhance elasticity"

Dynamic stretches are all about repeatedly moving your body through a full range of motion. Picture squat-to-overhead reaches, arm circles and knee drives. “Often dynamic stretches are done before you start as a way to prepare your muscles, tendons and ligaments for exercise,” says Joshua. “When done properly, they boost blood flow, sharpen your mind-muscle link and enhance muscle elasticity. Lastly, there's pre-contraction stretching, known as the Pails and Rails system. This technique involves a powerful squeeze of a muscle (or its opposite) before relaxing into the stretch. It's hugely popular when done with a professional’s help."

If you’re able to stick with a regular stretching routine, you may not only see an increase in your range of motion but also improvement in your performance. “Flexibility enhances the range of motion in joints, allowing muscles to contract effectively," says Jacek. "This ensures that they generate force more efficiently, which is crucial for increased strength.”

“Stretching allows you to maximise the power and efficiency of your lift”

For example, if your hips and ankles have limited motion, your squat might be shallow. Boost flexibility and soon you'll squat deeper. The result? “You’ll achieve optimal positions,” Jacek says. “This allows you to maximise the power and efficiency of your lift and therefore lift more weight – and, as a result, get even stronger.”

A previous study found that stretching can increase the amount of weight you can lift, increase your endurance and enhance performance.^1,2

“Flexibility prevents injuries, critical for muscle strength," says Jacek. Tight muscles are prone to strains, especially under heavy loads or explosive moves. Regular flexibility training, like stretching and mobility exercises, reduces tightness, boosts circulation and keeps tissues elastic."

"Flexibility work helps spot imbalances or tight spots in the body, allowing you to address them before they cause injury," says Jacek. "For instance, if you find your left hip-flexor muscles tight in a low runner’s lunge, it indicates an imbalance that might restrict your range of motion and raise injury risk. Achieving balanced flexibility ensures your muscles work in harmony, essential for stable and powerful movements.”

Experts typically recommend dynamic stretches before a workout.³ “Pre-workout dynamic stretches are a way of moving slow before you move fast,” says Jacek. “By doing this, you increase blood flow to your muscles, raise muscle temperature and improve flexibility, which is essential for preparing your body for physical activity. Dynamic stretches activate the mind-muscle connection by mimicking workout movements, boosting coordination, lowering injury risk and enhancing performance.”^4,5

Try walking lunges, rotational woodchops, arm circles and leg swings. Focus on control, gradually boosting intensity and range as your muscles warm up.

“Vitamin D is essential for bone health and muscle function. As maintaining adequate levels of vitamin D helps to maintain normal bones,” says Jacek.^6,7

Magnesium contributes to normal muscle function and maintenance of normal bones.⁸ Jacek tells us, “Magnesium is a mineral in the body that we normally get through eating food,” explains Jacek. So make sure to include plenty of magnesium-rich foods in your diet before going for a supplement.

Stretching before and after your muscle strengthening routine is essential. Not only does it help your muscles return to a resting state, but it also plays a key role in preventing sports injuries. "Simply put, every time you move, something's getting stretched,” says Joshua.

“Following a pre- or post-workout stretch routine aids quick recovery and ensures that your muscles can withstand the demands of strength training and other exercise without undue stress,” adds Jacek.

Looking for more ways to take care of your joints, bones and muscles? Read on for why rest is essential for muscle growth, as well as how to look after your joints for a marathon.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.