Can we jump straight into loaded stretching?

I was meandering through the wilds of Reddit today, doing that thing where you say it’s casual but end up knee-deep in threads, and I landed in my digital comfort zone of r/flexibility. No surprise there, really, that subreddit feels like home. It’s the place (other than my own forum) where I post the most, leave comments, share advice, and occasionally argue with good people about bad stretches. You’ll find me there as Mr_High_Kick. If you’re wandering those same virtual streets, come send me a message and say "hi."

Anyway, someone in that community threw out a question that pops up now and again: when is it okay to start using heavy weights to stretch? That’s a rabbit hole of a topic. Stretching with weights is a solid technique I’ve used in my own training and with clients for more than three decades now. It works, and it works well. But too many people dive into it like it’s a magic fix, skipping the groundwork their bodies actually need.

So I figured this is a good moment to throw together a list of some things you might want to be able to do before you start adding on the plates. These aren’t hard rules, but they’re the kind of sensible steps that keep you moving forward instead of sideways into injury territory.

Before you start throwing weight around like you're in a superhero montage, I think it's important that you nail some basics. Flexibility without any weights should be your first milestone. That means moving your body through a full range of motion, smoothly and with control, and without wincing like you've just stepped on a LEGO block. When you get this right, you're giving your muscles, tendons, and all those underrated connective tissues the chance to get ready for heavier loads later. You're also shining a light on the tight spots that could slow you down or, worse, get you hurt. Think of it as prepping your body’s operating system before installing an upgrade. So, whether you're brand new to this or getting back into it after some time away, commit to several weeks of unweighted, static passive stretching. Let your body get used to the tension. Build tolerance. Develop solid movement patterns. Do it right now so you can go big later without breaking yourself in the process.

It's also a very good idea to build some solid, general strength before you start doing targeted loading stretching exercises. Especially in those core and stabilising muscles that do the hard, unglamorous work of keeping your body aligned and your joints safe when things get intense. As you start getting fatigued, your nervous system will make you adopt some very weird (and potentially unsafe) positions and movement strategies to complete the task. A strong core doesn’t just look good, it’s the launchpad for everything your body does when you push into deeper, more demanding positions under load. And don’t skip working on the stabilisers around your hips, shoulders and spine. Strengthen them and you’re reducing the risk of injury, improving balance, and enhancing neurological control. You don’t need fancy equipment either. Basic strength work like squats and deadlifts, using your bodyweight or some moderate resistance, will do the trick. It builds the kind of muscular foundation that lets your body absorb tension without freaking out, so you can get more out of heavy stretching without getting hurt.

Getting your form right during weighted stretches is another good idea. When you do it properly, your muscles get the maximum benefit because you’re hitting the right spots with solid, focused tension. No wasted effort, no random muscle groups jumping in and stealing the work. If your form’s off, you’ll still feel something, but it won’t be what you’re aiming for. It’s like trying to tune a guitar by ear and ending up with a ukulele. The magic lives in the details like your stance, posture, weight distribution, and where your body lines up in space. Nail those, and you unlock access to a fuller, deeper stretch. Even tiny tweaks, like shifting your grip or turning a foot slightly, can completely change the effect of an exercise. That’s why it’s smart to practice under light loads (or even no load) for a few weeks first. Let your nervous system learn the moves before you pile on the plates.

Next, making warm-ups a regular part of your routine seriously upgrades your stretching and flexibility game. No, contrary to popular opinion, you don't have to warm-up. But like the other suggestions I've made here, it's a good idea. When you warm up properly, your blood gets pumping, your muscles heat up, and your nervous system kicks into gear. Suddenly, your muscles are more flexible, more responsive, and way more ready to do cool stuff. That means you can hit deeper ranges of motion with better control and more strength. Plus, warming up helps you dial in your focus and move like you actually know what you’re doing. Whether it’s dynamic stretches, a bit of cardio, or some bodyweight moves that target what you’re working on, it all adds up. Do it consistently, and you’ll not only feel better, you’ll also get stronger, faster, and more reliable results from your loaded stretching.

Finally, spend some time consciously working on your breathing. This probably sounds like a dumb suggestion because you've been breathing since, well, birth. When you're in the middle of a tough active stretch, breathing with intention keeps you (relatively) relaxed and focused. Taking deep, steady breaths tells your nervous system, "Hey, it's cool, we've got this," instead of freaking out and clenching up. That calm makes a huge difference because your muscles can ease off the panic button and stretch out like they're supposed to. But if you hold your breath or breathe like a panicked squirrel, you're just making things harder. That kind of stress doesn't help, and it definitely doesn't let you move the way you want. The more you practice focused breathing, the stronger your mind gets, so even when a position feels like it's trying to break you, you stay strong. Lifting heavier weights makes breathing tougher. That’s why learning various intentional breathing practices matters before the weight ever touches your hands in a stretch. Lay the groundwork now, and your future self will thank you when the real grind begins.

Remember, these are just my suggestions. You don't have to agree with me. But if you don't, I'd love to hear why! Or are there any prerequisites you think are good idea that aren't listed here? If so, let me know by leaving a comment or getting in touch via the contact form.

Yours in flexibility,

Dan