​
If you’re living with chronic pain, the idea of stretching might feel daunting, frustrating—or even impossible. Your body may feel like a river blocked by a heavy dam, longing to flow but held back by tension and discomfort.
​

I’m Vinny Crispino, a corrective exercise specialist by trade and through my Movement Program, I’ve guided countless people like you to move with less pain and more confidence. I wrote this article for you to share the science behind stretching, why it’s a vital step for those in chronic pain, and how to stretch smart—without pushing or punishing your body.
​
​What Is Stretching, Really?
​

At its heart, stretching is about gently lengthening your muscles to give your body room to move. Think of your muscles as ropes knotted by stress, injury, or inactivity. Stretching carefully loosens those knots, helping tiny units in your muscles—called sarcomeres—extend so you can bend, reach, or step with greater ease.
​

Stretching is more than forcing your body to touch your toes; it’s about creating a sense of freedom in everyday movements, like being able to put on shoes easier, picking up a dropped key, turning your head to back your car out, or using your body the way you want.
​

Stretching works by sending calming signals to your nervous system, which controls how tight or relaxed your muscles feel. When done right, it’s like opening a small gate in that dam, letting a trickle of movement flow through. But stretching alone isn’t the whole story—it’s the first step in a bigger journey toward fluid, pain-free motion.
​

Stretching’s power lies in its ability to work with your nervous system and muscles. Your sarcomeres, the building blocks of muscle fibers, can adapt and grow in numbers when you stretch consistently to make your muscles longer and stronger. This process, triggered by gentle, progressive stretching, is why you might notice you can reach farther, squat lower or bend a deeper over time.
​

But it’s not just about muscles. Your nervous system is really the key to making changes. Nerves tell the muscles what to do. Think of the nervous system as a control panel, deciding when your muscles tense or relax.
​

Chronic pain often keeps that panel on high alert, sending excessive signals to your muscles keeping them in a tight restrictive state, almost like an over-protective body guard. Stretching—especially long, slow holds—sends a “calm down” signal, helping your nerves ease up and letting blood, oxygen, and nutrients flow to tense tissues. It’s like smoothing ripples on a river’s surface, creating a steadier flow for movement.
​

The catch? Stretching needs to be a consistent habit. One session feels good, but it’s daily practice that reshapes how your nerves and muscles work together therefore changing how your body moves. And for those in chronic pain, that practice requires extra care to avoid flare-ups and build trust in your body again.
​

Chronic pain can make your body feel like it’s fighting itself. Stretching doesn’t have to add to that struggle—it can be a gentle ally. Here are three strategies I teach my clients to stretch safely and effectively, turning small steps into lasting change.
​

Pushing through pain is a recipe for frustration. Instead, adjust your stretches to fit your body’s needs—think of it as easing into a shallow stream rather than diving into deep water. Here’s how:

These tweaks let your sarcomeres lengthen without triggering your nervous system’s alarm bells, creating a safe space for change.
​

Your breath is a window into how your body feels. If you’re holding it, clenching your jaw, or breathing shallowly, you’re likely pushing too hard—your nervous system shifts into fight-or-flight mode, tightening your muscles further. A steady, slow breath, on the other hand, tells your brain, “We’re okay,” helping your nerves and muscles relax.
​

As you stretch, notice your breath. If it feels tense, ease back—shorten the hold or soften the angle—until you can inhale and exhale deeply. Each breath is like a ripple smoothing the river, bringing fresh oxygen to your tissues and calming the tension in your sarcomeres. In my program, I guide clients to pair every stretch with mindful breathing, turning each session into a moment of relief and renewal.
​

Stretching with chronic pain isn’t just physical—it’s emotional. As you move, you might feel more than discomfort: memories of an injury, frustration at your limits, or even grief for how your body used to feel. These aren’t distractions—they’re signals from your brain, which controls your nerves and, in turn, your muscles.

Harsh self-talk, like “I should be better by now,” can make your nervous system tense up, locking that dam tighter. Instead, try gentle, curious language: “This feeling is my body speaking—I’m listening.” When discomfort arises, pause and ask, “What’s coming up for me?” Thank your body for its resilience, even through pain. These words send safety signals to your brain, helping your muscles release.

I’ve seen this transform clients’ experiences. One woman, Sarah, felt defeated every time she stretched her tight hips—it reminded her of a car accident years ago. By noticing those emotions and speaking kindly to herself—“I’m here, and I’m healing”—she began to stretch without fear, and her pain softened over weeks. My program teaches you to navigate these feelings, so stretching becomes a practice of self-compassion, not struggle.
​

If you’ve tried stretching before and felt stuck, it’s not because you’re lazy or stretching doesn’t work. Often, it’s because chronic pain carries heavy emotions—fear, vulnerability, or even shame—that make showing up feel daunting. You’re likely consistent in other parts of your life: work, family, hobbies. But self-care, like stretching, can feel like facing those emotions head-on, and it’s human to pull back.

Recognizing this isn’t about blame—it’s about empowerment. In my Movement Program, I help you start small, with stretches that feel safe and breathing that calms your nerves. Over time, those tiny steps build trust in your body, making consistency feel less like a chore and more like a gift to yourself. It’s not about forcing progress; it’s about letting your river flow, one gentle stretch at a time.
​

You might wonder: if stretching loosens my muscles, why doesn’t it fix everything? Here’s where mobility comes in. Stretching is like clearing a path through a tangled forest—it gives your muscles the flexibility to move. Mobility is the ability to walk that path confidently, using your joints, muscles, nerves, and strength together to move smoothly, whether you’re climbing stairs, helping a friend move of carrying groceries.
​

I once worked with a client, Joey, who loved his mobility exercises—squats, lunges, you name it. But he kept tweaking his knee and hip because his muscles were too tight to support those movements. By adding gentle stretching to his routine, focusing on where he was most tight, his hamstrings and hips, within weeks, his squats felt smoother and his pain eased. The lesson? Stretching sets the stage, but mobility brings the performance to life.
​

For those in chronic pain, starting with stretching is key. Jumping straight into mobility exercises without flexibility can deepen compensations—like bending too much through your back instead of your hips—making pain worse. My Movement Program combines both, starting with stretches to create space and gradually building mobility to make movement sustainable. It’s not flashy, but it’s effective, designed with your long-term freedom in mind.
​

Neither stretching nor mobility is better than the other, they are both opposite sides of the same coin. Learn how to use both intelligently, and you’ll get the desired results you want. Skip one, and movement will feel disorganized or restricted.
​

You don’t have to fight your body or push through pain to move better. With the right approach—gentle stretches, mindful breathing, balanced stimulus so both sides of your body can work and move better together and techniques to down-reguliate your nervous system—you can create space for ease and freedom, even with chronic pain. My Movement Program is designed to guide you every step of the way, blending stretching and mobility to build sustainable, pain-free movement that lasts.

Want to see how it works for you? Sign up for a free trial today and let’s explore how we can help your body flow again. You’re not broken—you’re on a path to rediscovering what your body can do.