Do You Really Need to Stretch? A Practical Look at Flexibility and Movement

Stretching has long been viewed as a necessary part of any fitness routine. Many people treat it as something you simply have to do—before workouts, after workouts, or as a standalone practice to stay loose and injury-free. But the reality is that for most people, stretching isn’t essential, and in many cases, it may not offer the benefits you think it does.

While stretching can temporarily improve flexibility, especially with consistent effort, the average person doesn’t require extreme ranges of motion in day-to-day life. Unless you’re involved in a sport or activity that demands high flexibility—like dance, gymnastics, or martial arts—adding stretching to your routine may not significantly improve how you move or feel.

In fact, research has shown that static stretching doesn’t have a strong effect on injury prevention or long-term performance. A 2012 review published in the Scandinavian Journal of Medicine & Science in Sports found that pre-exercise static stretching had minimal impact on reducing injury risk and, in some cases, could slightly decrease strength and power if done immediately before a workout.

Instead of focusing on stretching for its own sake, a more practical approach may be to assess how you move and how your body feels throughout the day and during workouts. If you’re not limited or restricted, you may not need to stretch at all.

Strength Training Can Improve Flexibility on Its Own

One of the most overlooked facts about flexibility is that strength training—when done through a full range of motion—already builds mobility. Exercises like squats, deadlifts, lunges, overhead presses, and even rows naturally move the joints through wide ranges of motion. This not only strengthens the muscles but also trains the body to be stable and mobile in extended positions.

For example, deep squats improve hip, knee, and ankle mobility. Romanian deadlifts challenge the hamstrings while teaching control through a long range. Overhead presses help with shoulder mobility, particularly when performed standing with proper form.

This type of “active flexibility,” where strength and control are developed alongside mobility, tends to have more functional carryover than passive stretching. It improves your ability to get into and stay strong in useful positions, which is what matters most in both athletic performance and everyday movement.

When Stretching Is Useful

That said, there are scenarios where stretching can be valuable. If you feel restricted in a particular movement—such as limited depth in a squat or tightness that alters how you walk or lift—some targeted flexibility work may help.

People who sit for long periods may also develop tightness in the hip flexors, lower back, or chest. In these cases, stretching can temporarily relieve discomfort and support better posture and movement patterns. If you're noticing chronic stiffness, asymmetries in movement, or compensations in exercises, a combination of stretching and mobility-focused drills may be worth incorporating.

Stretching can also have a psychological benefit. Some people find it calming, especially when used as part of a cool-down or evening routine.

The Bottom Line

Stretching isn’t inherently bad, but it’s also not automatically necessary. If you’re strength training consistently with proper technique and full range of motion, you're likely already improving your flexibility and mobility in the ways that matter most.

Rather than stretching just to follow tradition, it’s more effective to assess your body’s needs. If you feel stiff, restricted, or limited in a specific area, then some purposeful stretching may help. But if you move well, feel strong, and perform comfortably, you likely don’t need to add stretching just for the sake of it.

Kurtis Proksch