Stretching can optimize an athlete's learning, practice and performance of skilled movement. It increases mental and physical relaxation by focusing on the appropriate musculature and sport, whilst promoting the development of body awareness. It reduces the risk of joint and muscle injuries, soreness and muscular tension. Regular stretches also decrease the severity of back pain and painful menstruation and PMS in females.

Flexibility is obtained or increased when connective tissues and muscles are elongated through regular, proper stretches, and it is lost or diminished over time when these structures are not stretched or exercised. However stretching is only beneficial when done properly. Stretches should be regular, slow, over a long period of time.

Excessive Stretching

Even though stretching exercises are thought to prevent injury and improve performance in a number of sports and daily activities, stretching exercises should not be considered a universal remedy. For some individuals, excessive flexibility may be the major cause of joint destabilization, subluxation and at times even dislocation. In such cases, over zealous stretching exercises may increase the risk of ligament damage since it leads to joint hypermobility. Hypermobility is present when the joints are unduly lax and the ranges of motion supercede the accepted norm. In turn hypermobility may be concomitant with decreased proprioception (the ability to sense the position of the joints) which in turn increases the risk of injuries. There is substantial research that implies that excessive stretching and hypermobility may lead to premature development of osteoarthritis, especially in the knees.

Advanced stretching

Virtually every type of advanced stretch presents some degree of risk, however the possibility and severity of an injury depends on many variables, including state of training, age, previous injuries, physical abnormalities, fatigue and most important technique.

There is generally no such thing as an unsafe stretch but only an unsafe way of executing it and lack of knowledge on when and where to stop.