Stretching is a great tool which requires little to no equipment and can be performed at any time and place. Although it is a beneficial tool, many people feel they do not have time for it before and after they perform. It is important to remember that as long as you stretch with purpose, and intent, and do it regularly, it does not need to take more than a few minutes depending on the goal. It can be used to assist in warm-ups, and cool-downs, increase muscle length and reduce pain and soreness, and even aid in relaxation. Different types of stretching are used to facilitate these different effects.
Warm-up
Dynamic stretching can be used before a training session or sporting event to help increase blood flow and increase the pliability of muscles. This increased pliability reduces the risk of injury to muscles when exercising as it should increase their load tolerance, therefore reducing the risk of strains. Dynamic warm-ups also help to engrain proper movement mechanics for the sport or event, increasing the amount of strength which can be output, and power which can be developed. The increase in blood flow to the muscles should have a positive effect on their endurance.
Relax
Static stretching can be used post-exercise, or any other time, to help reduce tension in muscles, joints, and tendons, reduce tension on bones, increase muscle length and ROM, and reduce pain, and soreness. The body is also sent signals to relax by stretching muscles. this is because stressful environments cause muscles to contract and shorten. Therefore the body has an association between muscle length and stress. Due to this, if you stretch the muscles which are shortened, the body thinks the stress causer has been removed, allowing itself to relax. This allows your body to reduce your heart rate and blood pressure and also increases blood circulation to your internal organs, mainly the digestive system, enabling them to perform more effectively. Lots of static stretches are used during yoga classes.
Alternatives
Passive Stretching, PNF, MET, STR and Sports Massage are additional types of soft tissue treatments which allow for a deeper stretch using the assistance of an external object or pressure. The external force can be provided by a wall, massage ball, towel, or another person. For the best results, the assistance of a fitness professional like myself can be used to ensure that the technique is being performed correctly, the stretch is felt in the right place and pressure is adequate to gain the most benefit.