Stretching is a key component of exercise and fitness.  

According to a 2017 (updated 2019) Article from Harvard School of Medicine, it is one of the 4 most important types of exercise.  Done Regularly, Stretching can:

• Increase Flexibility

• Increase / Improve Range of Motion

• Decrease the risk of injury

• Improve Performance in Physical Activity and Sports

• Improve Circulation

• Improve Posture

• Help Relieve Stress

• Reduce Soreness and Stiffness (although admittingly, there are different thoughts about this)

These two articles help explain the importance of Regular stretching:

Dynamic vs Static Stretching

To explain it extremely simplistically:

Dynamic stretching is light, low intensity, movements that slowly elongates then shortens muscles, tendons and ligaments.  It is generally done before physical activity as part of a "Warm-up" and is generally activity or sport-specific.   

Static stretching also elongates muscles, tendons and ligaments but, the position is held for a period of time.  Generally, people hold the stretch for a minimum of 10 seconds but research shows 20-25 seconds is ideal.  Static Stretching should be part of the post-work-out, post- activity cool down.    

Although Dynamic Stretching is typically done prior to physical activity and static stretching following activity, sometimes, stretching can be an entire workout or physical activity/exercise routine all in it's own for conditioning.  Dynamic Stretches are often used as part of full body workouts and Yoga is a form of static stretching that adds deep breathing to benefit focus, circulation and toning among other benefits (scroll down to read more). 

Just a few examples of Stretching Workouts