Stretching and Mobility Routine for Strength, Flexibility, and Injury Prevention 

Glenn Phipps is an exercise physiologist and the author of Stretch Yourself Strong, a new must read book to have your feeling and performing at your best regardless of whether you are an athlete or just want to live your healthiest life 

While the concept of stretching has caused some controversy over the past few years, when cleverly utilized as part of a complete strategy, the benefits are beyond anything that can be achieved with other types of training. More research is coming out on how regular stretching (even when you’re not working out) can positively influence our everyday lives, particularly when it comes to physical strength, mobility, and injury prevention.

In my new book Stretch Yourself Strong, I debunk all the myths and map out four primary stretching phases you can progress through to achieve the best shape of your life.

Phase 1: Stretching to Gain Range of Motion (ROM)

Strength and mobility are often seen as two separate camps—buff dudes in one, bendy in the other. But if both sides gave a little more time to stretching and did it properly, the buff dudes would not only move better but also improve strength in areas strength training alone can’t hit. Meanwhile, the bendy camp would develop a more functional and stronger range of motion.

When we stretch with enough intensity and utilize the principles outlined in Stretch Yourself Strong, a hypertrophic adaptation occurs. This lengthens the muscle fascicle and thickens muscle tissue, allowing muscles to extend further before reaching their limit and improving strength at end ranges. Over time, this increases flexibility and helps muscles move through a wider range of motion without strain or tightness.

Favorite Stretches to Increase ROM:

• The 3D Hamstring Stretch
• The Single Leg Reverse Nordic
• The Standing Glute Stretch

Each stretch is detailed in the Stretch Yourself Strong book.

Phase 2: Using Your Range of Motion

To maximize the usability of your newfound ROM, Phase Two focuses on adding dynamic movements so you can learn to control your new flexibility. Without this, the only benefit might be getting good at a stretch or uploading a bendy picture to social media. This phase strengthens supportive muscles that are often neglected and enhances everyday activities.

How to Add Flow to Stretches:
Using the same stretches from Phase 1, shift your body weight from one side to the other within the stretch. Move your body in three dimensions around your new ranges for better control.

Phase 3: Creating Lasting Change

Now that you’ve improved your ROM and its usability, it’s time to increase the intensity of your stretches. This phase sets you up for lasting changes to strength and mobility by incorporating eccentric stretching.

Eccentric Stretching:
This involves using weights to lengthen a muscle under tension or resistance. For example:

• Slowly lowering yourself in a controlled squat targets the eccentric loading of the quadriceps.
• Maintaining form under fatigue using eccentric quasi-isometrics further solidifies gains.

Key exercises include modified split squats, focusing on the rear leg to fully utilize your range of motion.

Phase 4: Adding Speed and Power

The final phase introduces speed and power to your stretching routine, preparing you for situations requiring sudden, high-intensity force—such as playing sports or chasing kids. Without this phase, stretching has limited effectiveness in injury prevention.

Ballistic Stretching and Explosive Isometrics:
These techniques involve quick, controlled movements like bouncing or jerking motions to push muscles beyond their normal range of motion.

Example Exercise:
Hamstring tantrums—holding a stretch for the hamstrings on a ball or band while aggressively bouncing the feet onto the ball or band—are an effective ballistic exercise.

Note: Ensure you are confident with Phases 1–3 before attempting these rigorous movements.

Achieving Strength, Mobility, and Injury Prevention

Patience and discipline through these phases will significantly increase strength and mobility while dramatically reducing the risk of injury.

Book Available Here:
Stretch Yourself Strong

Glenn Phipps is an exercise physiologist and the author of Stretch Yourself Strong, a new must-read book to have your feeling and performing at your best regardless of whether you are an athlete or just want to live your healthiest life