assignment to stretch

Stretch Assignments: What Are They and Is Your Employee Ready For One?

Stretch assignments are a cornerstone of a strong employee development plan. A statement that is backed by a number of research studies. In one conducted by the Harvard Business Review of 823 executives, it was found that 71% of respondents said stretch assignments had the biggest impact on unleashing their potential. In another, this one conducted by Korn Ferry , stretch assignments were named the most valuable developmental experience, ahead of things like mentoring, classroom training, 360-degree assessments, and even exposure to senior leaders.

An intentional and strategic stretch assignment can go a long way in accelerating an employee’s development or supporting the trajectory of their career at your organization, though their success relies heavily on the one assigning the task - their leader.

In the following article, you will learn more about what stretch assignments are, what they are not, how to tell when an employee is ready for one, and more. Let’s begin.

What are Stretch Assignments?

While there are countless ways to define a stretch assignment, the following definition from BeLeaderly perfectly sums it up for the purposes of this article: “Stretch assignments are temporary, internal learning gigs that simultaneously offer an employee a chance to develop new skills while helping the organization solve a real business problem.”

Most commonly, stretch assignments are implemented to prepare an employee for an upcoming promotion, engage a high-performing employee, encourage skill development, or evaluate an employee’s level of interest or aptitude for another role.

As the name implies, stretch assignments mean they “stretch” or challenge an employee to think and act outside their comfort zone or day-to-day job. But what exactly makes a stretch assignment challenging ?

• It presents employees with an unfamiliar challenge
• It challenges an employee to create change
• It gives an employee a high level of responsibility
• It challenges an employee to work cross-functionally

At this point, it is important to define what stretch assignments are not. Stretch assignments are not a chance for you to hand off work you do not want to do. They should also not be what Korn Ferry calls “glass-cliff projects.” According to them, “stretch assignments and glass-cliff projects both involve some risk and often include crisis situations, but one is about building your skills and the other is about proving your worth, despite your many successes. One is encouraging; the other is an affront.”

4 Signs Your Employee Is Ready For a Stretch Assignment

Of course, there is a fine line between “stretching” or challenging an employee and overwhelming them. To help you distinguish if an employee is ready for and can handle a stretch assignment or not, here are a few key things to consider: 

• Their Track Record An employee who is ready for a stretch assignment and can handle it will not only have a history of successful projects and good performance, but will have a track record of asking for help when they need it, respecting boundaries, proactively seeking learning opportunities, and taking accountability for their actions (whether good or bad). These behaviors show a level of discretion that is imperative to the success of a stretch assignment, where an employee is outside of their comfort zone.
• Their Engagement According to Gallup , “engaged employees are highly involved in and enthusiastic about their work and workplace. They are psychological ‘owners,’ drive high performance and innovation, and move the organization forward.” Whereas, “actively disengaged employees aren't just unhappy at work - they are resentful that their needs aren't being met and are acting out their unhappiness. Every day, these workers potentially undermine what their engaged coworkers accomplish.” Fortunately, stretch assignments are an ideal chance to further engage already engaged employees and those bordering on disengaged. You should be quite certain that the individual you will give the assignment to will see it as a positive opportunity and be willing to do their best work, not just because they have to, but because they want to.

An employee who has been given a stretch assignment is going to need your support more so than they would for their everyday job. Therefore, before you give a stretch assignment, be sure you have the availability and capacity to proactively support your employee from start to finish. 

• Your Relationship Given the nature of stretch assignments, there is always a risk of failure and for some employees, failure is hard to handle even if it is a valuable learning experience. That is why it is so important to have a relationship built on trust before delegating a stretch assignment. Your employee needs to feel comfortable sharing their challenges and questions without fear of judgment, or else they might try to “go at it alone,” which is ultimately where people get themselves into trouble.

2 Major Things to Be Aware of With Stretch Assignments

• Stretch Assignments Should Not Impede An Employee’s Day-to-Day Job As a leader, you need to closely monitor the progress of a stretch assignment, the well-being of your employee, and the health of their day-to-day roles and responsibilities. If your employee is suddenly working an exorbitant amount or is showing signs of burnout , then you need to be prepared to step in. While the stretch assignment is important, it should not put your employee's core roles and responsibilities , not to mention their wellbeing, at risk. If this becomes an issue, use it as a learning opportunity to help the employee identify their signs of burnout and set boundaries .
• Stretch Assignments Need to be Fairly Distributed The unfortunate reality is stretch assignments are not always fairly distributed and accessible to all employees. This was highlighted in a study from BeLeaderly , which found that “women are less likely than men to receive challenging stretch assignments.” The report noted that “when stretch assignments are unclear, unadvertised, and unevenly offered, it makes women hesitate even more to pursue them. On the other hand, taking an open, equitable approach to stretch opportunities can create a thriving internal gig economy - one that’s accessible to all. This not only helps employees advance in the short term, but it can also set the course for diversifying, and therefore strengthening, your leadership ranks in the long term.” So, how can you ensure the distribution of stretch assignments is fair? According to a report by Catalyst , they recommend leaders link the distribution of stretch assignments to performance reviews, review the allocation of stretch assignments to ensure equitable distribution among women and equity-seeking groups, as well as consider providing new hires with a stretch assignment or assigning new hires to a team working on a stretch assignment. 

Employees who are given a stretch assignment will require more support, guidance, and encouragement than an average employee. Though the effort is well worth it as stretch assignments contribute to employee engagement, morale, satisfaction, productivity, and success, which in turn contributes to your success as their leader. It’s a win-win!

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Stretch Assignments that Develop Strategic, Interpersonal, and Personal Skills

Given that most development occurs through experience (McCall, Lombardo, & Morrison, 1988), stretch assignments can provide a great vehicle for driving employee learning and/or leadership development. Stretch assignments are essentially short-term projects or assignments that provide unique and challenging experiences for the purpose of developing employee/leader skills and abilities. Although the use of on-the-job development is clearly on the rise, it is often applied without consideration of the necessary planning and support mechanisms.

The first thing to keep in mind if you’re thinking about leveraging stretch assignments for developmental purposes is the common-sense notion that different stretch assignments develop different abilities (e.g., public speaking skills cannot be developed through writing policy statements or crunching numbers). Because of this, it is important to first identify the specific skill(s) to be developed. Once you have a list of skills, the next step is to identify the available assignments that provide relevant exposure. This article will help you with this first critical stage of using stretch assignments – that is, thinking about competencies and identifying assignments. Below is a list of stretch assignments that have been shown to develop competence in the following three areas: strategic skills, interpersonal skills, or personal effectiveness.

If you would like to share this list, check out our reference guide which contains the same information in a PDF format.

Strategic Skills

These assignments will help develop competencies related to expanding one’s awareness of organizational functions and strategy ( e.g., coping with ambiguous situations, gaining a strategic perspective, influencing others, working with customers, problem solving )

• Spend 3 days with clients and report back (presentation or written report)
• Conduct a customer-needs analysis
• Write a policy statement
• Interview external stakeholders about their opinions of the organization
• Analyze and compare a competitor’s product or service
• Put together a presentation for a senior employee (i.e., supervisor or manager)
• Evaluate a training program
• Join a cross-functional team
• Join work on a project that has been unsuccessful
• Put together a task-force to solve a tough problem
• Monitor a new product or service through its entire life cycle

Interpersonal Skills

These will help develop competencies that increase one’s effectiveness to work with and manage other employees or teams ( e.g., communication, listening, managing conflict, managing relationships, teamwork, negotiation, trust, approachability, delegation, leadership )

• Lead a team meeting
• Become a mentor to a new employee
• Train a new employee in a particular skill
• Represent team concerns to supervisor
• Join a team that’s dealing with conflict
• Negotiate a new customer contract
• Take responsibility in resolving a team conflict
• Troubleshoot a performance issue
• Become a campus recruiter
• Interview customers and report back
• Work with a peer on a developmental opportunity
• Delegate 2 tasks to a peer and ask him/her to delegate 2 to you

Personal Effectiveness

These are oriented around competencies most closely related to your performance and personal development ( e.g., organizing, planning, intellectual acumen, creativity, composure, time management, work/life balance, decision quality, customer service )

• Help launch a new product or service
• Re-launch a product or service that previously failed
• Learn a new tool, process, or approach and give a presentation on it
• Work with someone from another department on a tough issue
• Handle a difficult negotiation with an internal or external client
• Take on a project that others have failed in
• Write a press release
• Teach a seminar on an unfamiliar topic
• Create a customer satisfaction survey
• Take on a task that you do not like to do
• Take on an employee’s tasks who is on vacation
• Conduct interviews with employees on their work/life balance experience & present findings

Note: This list is informed by research presented in Lombardo & Eichinger’s (1989) book entitled “Eighty-eight assignments for development in place,” and Yost & Plunkett’s (2009) book entitled “Real time leadership development.” I highly recommend both books as resources for any organization that currently applies stretch assignments or plans to in the future.

Going Forward…

Going forward, keep in mind that this is only a single piece in effective use of stretch assignments for developmental purposes. There are a number of mechanisms that are critical for actually translating experience into learning and development. Employees who will be given stretch assignments need the active support ant participation of their supervisor before, during, and after:

• Before – to meet with the employee and discuss what skills to develop, then chose a stretch assignment and identify learning goals
• During – to give immediate feedback, support and encouragement, and provide access to resources (e.g., time to participate in assignments, introductions to other people who can provide guidance)
• After – to reflect and debrief on what was learned during the assignment and how that can be applied to their current job or future development

Happy Development!

– Scontrino-Powell

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4 ways to execute a stretch assignment like a rock star.

• In fact, a well-executed stretch assignment can propel your career to new heights.
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Want to uncover a bigger, bolder vision for your career than you can imagine today? Try taking on a stretch assignment. That’s exactly what Tara Jaye Frank did.

In 2014, when Frank was Vice President of Consumer Platforms at Hallmark Cards, her manager asked her to take on a stretch assignment in addition to her line management role.

It was to serve as an advocate for the company to think differently in its approach to multicultural consumers. “We explored the many different models companies were using to reach multicultural consumers,” recalls Frank. “One of those models included a Multicultural Center of Excellence, and when I shared it with my boss, she asked me to write a proposal for what it could look like, and how it could enhance Hallmark’s efforts.”

Excited by the proposal and its potential, Frank created a charter with short- and long-term goals to embed multicultural insights across the entire enterprise and translate those insights into opportunities. What started out as a side project ultimately led Frank to envision, establish and lead the center in a new role as Vice President of Multicultural Strategy for Hallmark North America.

A stretch assignment requires you to step outside of your day-to-day responsibilities and take on a challenging new task, project or role. You’ll develop new networks, knowledge and skill sets. These are often very visible roles, so the stakes can be high. In fact, a well-executed stretch assignment can propel your career to new heights.

Today, Frank is President and CEO of P3T Group, Inc., a company that helps organizations turn employee potential into greater performance. I interviewed Frank for a recent webinar and asked her to share some keys to success for executing a stretch assignment like a rock star.

1. Bring A Beginner’s Mind-set

“My favorite advice to anyone starting a stretch assignment is to allow yourself to be new at it,” says Frank. “When we're asked to do something new, many of us want everyone to believe we know exactly what we're doing,” she says. So when we have questions or we're unsure about how something works or whom to call, we keep it to ourselves. We just try to figure it out.” Whatever you do, don’t try to go it alone, advises Frank, or you’ll deny yourself a rich learning experience. “Starting something new is the perfect opportunity to ask all the questions that you have, which leads me to the next tip.”

2. Be Inquisitive

“Be as curious as you can possibly be,” says Frank, who recommends speaking to a wide cross-section of those involved. Ask management why they felt it was important for you to devote time to this issue and what a successful execution of this assignment looks like to them. Also, speak with colleagues and stakeholders on the project to identify shared goals and challenges you may encounter. “And seek contacts beyond the specific assignment you've been given,” says Frank. For instance, you can also speak to people who have done this type of work before. “Being curious will only make you smarter and give you a much better perspective on what you're trying to achieve,” she says.

3. Over-Deliver

Don’t lose sight of the opportunity that’s been entrusted to you. “Many people don't get stretch assignments or, at least, highly visible ones,” notes Frank. If you are selected for a special assignment, it means someone took a risk on your behalf and put his or her reputation on the line to advocate for you. This person, along with your organization, is invested in your success and will be watching to see how you perform. “When someone gives you the opportunity to stretch, don't just hit the status quo,” says Frank. “Give it your absolute all.”

4. Utilize The Springboard

Stretch assignments can become important stepping stones on the way to your next big career milestone, so it helps to be clear on what you hope to gain from an assignment. Whether it is to develop new technical or leadership skills, strengthen relationships with colleagues and influencers, raise your profile or assure your organization you’re ready for your next role, keep your personal goal firmly in mind as you execute on the assignment.

“I always look at stretch assignments as springboard opportunities,” encourages Frank. “Use this moment to your fullest advantage. You can go on to do bigger and better things, meet more people, broaden your network and expand your knowledge base. Take this opportunity and do amazing things with it.”

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Stretch Assignment

What Are Stretch Assignments?

Why are stretch assignments beneficial.

• Catalyzes growth. These dynamic projects or tasks are designed to propel employees out of their comfort zones and catapult them into the realm of professional growth. By taking on unfamiliar responsibilities, employees are exposed to fresh challenges and opportunities to develop new skills and knowledge. It's like strapping a rocket to their career trajectory.
• Supercharges engagement and motivation. We all know that engaged employees are the heart and soul of any thriving organization. Stretch assignments inject a much-needed dose of excitement and purpose into the work lives of your employees. By entrusting them with challenging projects, you're sending a clear message: We believe in you. Their commitment, initiative, and creativity skyrocket, resulting in a turbocharged organization firing on all cylinders.
• Builds confidence and resilience. Stretch assignments give employees the perfect training ground for building confidence and resilience. As they conquer challenges and complete demanding projects, their sense of accomplishment skyrockets, boosting confidence levels and fueling a can-do attitude. Plus, the resilience developed through stretch assignments equips employees to navigate change and uncertainty with ease, making them valuable assets to your organization.

Types of Stretch Assignments

The skill-building extravaganza, the cross-functional adventure, the project of epic proportions, the innovation challenge, the client-facing expedition, how to implement stretch assignments in the workplace, step 1: align assignments with development goals, step 2: provide support and resources, step 3: set clear objectives and expectations, step 4: recognize and celebrate achievements, challenges associated with stretch assignments, challenge 1: the comfort zone conundrum.

• Understand the employee's perspective. Recognize that employees may be hesitant to take on stretch assignments due to various reasons such as fear of failure, lack of confidence, or concerns about work-life balance. Take the time to listen and understand their concerns before addressing them.
• Communicate the value . Clearly explain how the assignment can enhance their skill or broaden their experience and highlight the positive impact it can have on their career trajectory.
• Provide support and resources. Assure employees that they will receive the necessary support, guidance, and resources to succeed in the stretch assignment. Offer training, mentorship, and coaching to help them build the skills and confidence required for the task. Reassure them that you are invested in their success.
• Set realistic expectations .Ensure that employees understand the expectations and scope of the stretch assignment. Clearly define the goals, deliverables, and timelines involved. Break down the assignment into manageable steps and provide a roadmap for success. This will help alleviate concerns and make the assignment less daunting.

Challenge 2: Time and Resource Crunch

Challenge 3: skills gaps, challenge 4: balancing act, challenge 5: ensuring equity, evaluation and reflection, assess progress and outcomes, support reflection, refine and improve.

Brandi M Fannell, Ph.D.

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4 Stretch Assignment Examples for Upskilling Your Workforce

There’s a reason why doctors and fitness experts encourage regular stretching. Doing so improves your performance, increases your range of motion, and builds flexibility. 

Likewise, employees can improve their performance and expand their skills when they stretch their abilities in the workplace. 

This can be done by taking on stretch assignments: projects or tasks that are beyond their current skill set or expertise. Stretch assignments play a critical role in upskilling programs by strengthening employees’ career prospects, enhancing performance in the workplace, and extending an individual’s range of knowledge.

Here are several types of stretch assignments you can assign employees to help them upskill for career development and internal mobility :

• Teaching a class or developing a course
• Leading or working on a cross-functional project
• Coaching or mentoring a teammate 

Sound interesting? Next we'll jump into more detail on each type of stretch assignment and what kinds of skills they help employees develop.

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1. Ask subject-matter experts to teach peers

The protégé effect states that the best way for a person to learn is to teach. Therefore, empowering your internal subject matter experts to teach a class or create a course allows them to refresh existing knowledge and learn new skills in the process.

These employees learn how to better communicate their thoughts clearly and precisely, so colleagues who are taking the course can pick up the material quickly. This type of exercise also requires subject-matter experts to use their imagination and creativity to work out how to best deliver the content in an engaging and effective manner.

Take for example, a senior graphic designer who is creating a beginner Photoshop course for her organization. Even though she knows how to navigate the software like the back of her hand, she will still need to learn how to explain design concepts in a manner that non-designers can easily and quickly pick up.

To encourage more frequent peer training in your organization, consider investing in an LMS with an authoring tool that enables anyone to create internal courses in minutes. The most flexible employee training programs enable users to create and participate in both employer and employee-led learning remotely and asynchronously. 

Google, for example, has a formal employee-to-employee training system called “G2G” (Googler-to-Googler), in which employees volunteer to teach and train their peers. They can create a course on any topic that they’re interested and experienced in, which has covered topics as diverse as coding, cooking, and ballroom dancing.

This initiative has also created tangible benefits for volunteer teachers, such as improved performance and new hard and soft skills. A Google engineer even taught his co-workers how to fly airplanes , and in the process, he largely improved his skill and confidence in public speaking and presentation.

2. Assign employees to work on cross-functional projects

Although online learning and remote work give employees greater autonomy on how they learn and work, they can also be isolating . One way to offset this is to have your employees upskill and challenge themselves by participating in or leading cross-functional projects within your organization. For example, you could have an employee in product management work with the marketing and customer success teams on a new product launch. 

When employees collaborate with other teams or departments, they can share their expertise and learn from fellow colleagues, while expanding their own knowledge and skills. This could mean gaining tactical skills and discovering helpful new tools, but also developing communication and interpersonal skills, emotional intelligence, and teamwork. This transfer of knowledge and expertise also allows team members to exchange ideas and share different perspectives, which can help stimulate creative thinking and problem-solving.

3. Have experienced employees coach junior team members

Becoming an effective leader isn’t as easy as just reading a book or taking a course. It requires hands-on experience acquired through interpersonal interactions in the workplace. Help your employees gain this experience with an internal program teaching them how to coach their peers .

In the workplace, a coach is a person involved in the instruction, direction, or training of an individual or team to help them grow and develop their skills. A leadership coaching survey showed that 72% of companies offer some type of leadership coaching to improve the leadership skills of their employees. This type of stretch assignment is well-suited for employees who want to guide others in reaching specific goals, and to develop leadership skills like emotional intelligence, empathy, and self-awareness. 

There are two ways to support your employees with a coaching program:

• One-on-one coaching : This occurs when a more knowledgeable or skilled employee works with a more junior team member in the same field to guide them on their professional development. This method allows the coach to follow their trainee’s work and habits to determine how they can help improve their performance. For example, in a design agency, a lead designer can coach a junior designer and help them plan and strategize their work.
• Peer-to-peer coaching : This is a more informal method where two or more employees with similar levels of experience and seniority work together to help each reach their goals. It can be as simple as connecting to ask questions, review work, provide feedback, or help someone join a new project or team. For example, assigning onboarding buddies to new hires helps the latter acclimate to the company and their role–and gives the former an opportunity to take on more responsibility and engage with their work in a new way. 

4. Increase workplace engagement with a mentoring culture

Research from Gallup found that a whopping 60% of workers are emotionally detached at work. Giving your employees rewarding opportunities to become mentors can increase their engagement and satisfaction in the workplace. A study from the Harvard Business Review revealed that employees who served as mentors “described their job as more meaningful than those who did not mentor.” And mentors also experienced lower levels of anxiety than their non-mentoring counterparts.

Like coaching, mentoring is a relationship in which employees learn from someone else’s experience. Coaching is more performance-driven and often designed to help trainees reach milestones and achieve specific goals. On the other hand, mentoring is more focused on passing a mentor’s knowledge onto the mentee, rather than following direct instructions.

For example, desired outcomes of a mentor-mentee relationship are often: helping an individual realize their potential, accelerating their development, or supporting them in furthering their career. A mentor looks at their mentee’s holistic improvement, rather than specific skills that can be learned through practice. 

Mentorship also enables mentors to transform their individual knowledge into institutional knowledge . And this process of sharing their skills and ideas with others helps them improve their interpersonal and communication skills.

To make your mentorship program a greater success, pair mentors with mentees who have different experiences, knowledge, and skill sets. This encourages mentors to get outside their comfort zone and challenges them to think or see things differently. As part of its four-step mentorship program , Disney Media & Entertainment Distribution matches mentees with mentors who work in different locations. This approach creates more opportunities for interesting conversations and fresh perspectives because employees can interact with team members they wouldn’t normally encounter in their day-to-day work.

"Stretch" your employees to strengthen your organization

It’s easier for employees to excel at stretch assignments in a collaborative learning environment. A collaborative learning culture ensures that your employees are regularly sharing knowledge and building new skills, whether through peer-learning opportunities or mentorship and coaching programs.

Investing in a comprehensive learning platform like 360Learning allows employees to declare their learning needs in real-time–enabling L&D teams and SMEs to create courses that address the most immediate skills gaps within your organization.

Want to read about more upskilling strategies to develop a highly skilled, engaged, and loyal workforce that’s ready to take on new challenges and propel your business to greater heights? Explore more articles on the topic below, or book a personalized demo of 360Learning here .

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Expand Your Horizons by Taking on Stretch Assignments

By DeVry University

November 18, 2021 5 min read

There's a reason why almost every video game has increasing levels of difficulties: to keep gamers at the edge of their seat, excited and curious about the challenges that lie ahead. No matter what their goals and ambitions are, people tend to crave adventure and new hurdles to overcome.

That's also the reason why taking on stretch assignments has become a new and appealing strategy for discovering new skills and abilities you never knew you had.

What Is a Stretch Assignment?

In its most basic sense, a stretch assignment is any kind of project or task that is beyond your current skill set or expertise. Usually, it can be a  short-term activity  or even a permanent venture into a new field that will provide you with challenging experiences meant to expand your growing list of abilities.

The keyword here is "stretch," which means that stretch assignments can extend your range of knowledge and help you unfold your hidden skills.

What Are the Benefits of Stretch Assignments?

Taking on a stretch assignment isn't just a step toward skill development — it's also a fun step toward individual progress and character development.

It Helps Build Up Your Resiliency in Tough Situations

Resiliency is that never-give-up attitude you need when you're in the middle of getting out of a tough situation. You can read books about grit and endurance, or even watch a documentary of a successful athlete who battled numerous injuries in his or her career. But there's no better way of improving your resiliency than being in a new environment filled with various hurdles to overcome.

Trying to overcome new challenges will help increase your resiliency level — even if there are times that lead to failure. The process is what counts, as acquiring new skills will get you out of your comfort zone and even help you build a new one. A stretch assignment will not just make the unfamiliar familiar to you, but it will also increase your endurance when another unexpected problem comes your way.

It Provides a Much-Needed Breather From the Routine

Nothing can exhaust you of your creativity and motivation more than being stuck in a routine where you do the same thing over and over for a long period of time. That is when we start to lose inspiration and the quality of our work decreases.

Stretch assignments will give you the chance to breathe in some fresh air and recharge your battery. After you finish a stretch assignment, you can go back to your original role, but this time you'll feel reenergized and inspired.

What Are Some Stretch Assignment Examples?

Stretch assignments can vary in type and duration, but here are some stretch assignment examples that may be found across different fields or industries:

Mentoring a Teammate or a New Member of the Group

Being great at what you do is one thing, but teaching someone to also be great at what you do takes another level of patience and commitment. Of course, it goes without saying that before you become a mentor, you have to become proficient in your own work first. It can take time — even years — to hone your skills.

When you become good at your job, and you know that you're ready for whatever challenges it might provide, then that knowledge will give you the confidence to be a mentor to a younger teammate or a new member of your group.

Assuming a Leadership Role

A stretch assignment can also help mold you into a great leader, as it doesn't just broaden your knowledge but can also  enhance your interpersonal skills . These interpersonal skills can help you relate more to your team and interact with them, which, in turn, may help them respond well to your brand of leadership.

It may help your development to observe and study great leaders who came before you. Developing leadership skills can take time, and you can learn a lot by following the lead of your manager or of those you admire. The important thing is to not cheat the process. Stay patient and committed, and pursue the opportunity to lead when you think you're ready.

How Will You Ask Your Manager to Give You a Stretch Assignment?

If you feel like you're ready to move out of your comfort zone and take the next step, here's how you can approach your manager to ask for a stretch assignment:

Make Sure That You're Ready

When you ask your manager or supervisor to give you a stretch assignment, make sure that you're mentally and emotionally ready to take on a new task that is beyond your expertise. Stretch assignments will not just expand your skillset, but they can also test your patience and level of commitment. You can’t quit when the situation gets tough.

Come Up With a Plan on How to Help the Team

Sure, you are willing to learn a new role, but how could that help the team or the company move forward? Stretch assignments may be one of the best ways to grow individually, but remember that it’s also important to be a valuable asset to the team. Back up your stretch assignment request by laying out the ways where you think your new role can help your team achieve more success in the near future.

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Find out more about how DeVry's business programs can help you develop and pursue your vision of leadership.

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The power and purpose of stretch assignments in career advancement

By Diyaa Mani January 19, 2024

Updated March 4, 2024

What are stretch assignments?

Stuck in a career rut? Feel ready to push boundaries and expand your skill set? Or do you feel ready for more and need the right opportunity to prove it? Enter stretch assignments: challenging projects to propel individuals beyond their comfort zones and ignite career growth. They are professional boot camps offering opportunities to lead cross-functional teams, tackle complex problems, or master entirely new skills.

These aren't just resume fillers; they're springboards to professional advancement. Discover hidden talents, impress key stakeholders, and watch your career ascend. Embrace the learning curve, the inevitable stumbles, and the thrill of overcoming them. It's an investment in your professional future, with the potential to unlock your full potential and take your career to the next level.

Ready to dive deeper? This article will guide you to identify the perfect stretch assignments for you, navigate their challenges with poise, and leverage them for maximum career impact:

• The power of stretch assignments: How they can help you get ahead in your career

The purpose of stretch assignments: How employers can use it to discover employee potential

Navigating the challenges of stretch assignments, fast-track your career with airswift, the power of stretch assignments : how they can help you get ahead in your career.

The power of stretch assignments lies in their ability to propel individuals beyond their comfort zones, acting as catalysts for continuous learning and growth.

These challenging projects develop new skills, boost confidence, enhance visibility, and open doors to unexpected career paths, ultimately shaping a dynamic and resilient professional journey.

Developing new skills and expertise

Learning new things is crucial for professional growth, and stretch assignments are like rocket fuel. These challenging tasks push you outside your comfort zone, forcing you to break free from your usual routine and pick up new skills.

Whether mastering a new software tool, leading a team on a project, or honing your communication skills, stretch assignments make you a more well-rounded professional.

Imagine an IT pro tackling a complex project with a diverse team. They conquer the technical aspects and learn essential project management skills like planning, budgeting, and delegation.

This experience broadens their skills, making them adaptable and ready for any challenge. By the end, they're not just technical whizzes but a well-equipped leader.

The benefits go beyond the individual. When employees learn and grow, the whole organisation thrives. A dynamic workforce with diverse skills and fresh perspectives sparks innovation and continuous improvement.

Those who embrace stretch assignments become valuable assets, bringing new ideas and approaches. This collective growth makes the organisation agile and competitive, able to navigate the ever-changing professional landscape.

Boosting confidence and growth mindset

Tackling challenging tasks is like dipping your toes into a chilly pool – it might be scary at first, but it can feel amazing on the other side. Stretch assignments are challenging projects that push you beyond your usual routine and comfort zone. But here's the thing: they're also powerful tools for building confidence and a growth mindset.

Imagine conquering a complex project you initially felt unsure about. That triumphant feeling? That's the confidence blooming! It's not just about mastering new skills for that specific project; it's about realising you can tackle anything you want.

Overcoming hurdles builds resilience and leaves you feeling like you can take on anything the professional world throws your way.

Stretch assignments are like personal cheerleaders for this way of thinking. They encourage you to see challenges as chances to learn and grow instead of walls to block progress.

Your talent and skills matter, sure, but renowned psychologist Carol Dweck says it's your approach that makes the difference. By embracing this, you will take a major step towards conquering career obstacles such as impostor syndrome .

So, always remember, with this combination of stretch assignments and a growth mindset, you're not just getting skilled up. You're developing a "can-do" attitude that keeps you learning and adapting.

Enhancing visibility and reputation

Taking on a challenging project at work can feel like stepping into the spotlight. Stretch assignments, often involving high-impact tasks or leadership roles, are your chance to show off your skills and make a big impression.

Imagine a marketing whiz leading a complex campaign. Everyone sees their talent in action as they navigate deadlines, budgets, and creative hurdles. Their success doesn't just boost their confidence; it gets noticed by colleagues, bosses, and even other departments. This "buzz" about their abilities opens doors to exciting opportunities: promotions, invitations to key meetings, you name it.

The more individuals tackle tough assignments and deliver results, the more they're seen as competent and proactive. This builds a strong reputation and paves the way for a brighter future within the company.

Completing a stretch assignment isn't just about learning new skills. It's about showcasing your potential and launching yourself towards the next level.

Discovering new career paths

Think of stretch assignments as stepping stones leading beyond your usual work routine. They're your chance to explore different corners of your field, like trying on different shoes to see which fit best. Working on cross-functional projects or tackling tasks outside your comfort zone gives you a taste of what different roles involve.

Imagine an engineer on a cross-functional project suddenly fascinated by product development. Who knew they had a hidden passion for turning ideas into things? This newfound exposure broadens their skills and opens their eyes to exciting career paths they have never considered before.

These discoveries can lead to some amazing things. Our engineer fired up about product development, might start seeking out roles that let them build and craft things. They might seek promotions, ask for projects that align with their new interest, or even create initiatives that blend their existing skills with their newfound passion.

Stretch assignments don't just expand your skillset; they can be the spark that ignites your career and leads you to something you truly love.

Businesses in today's dynamic landscape understand that their greatest asset is their products and their people. To nurture talent, unlock hidden potential, and build a workforce equipped for the future, forward-thinking employers are turning to a powerful tool: stretch assignments.

The purpose of stretch assignments is to transform employees into well-rounded professionals by immersing them in challenging tasks and fostering continuous learning, innovation, and leadership readiness—ultimately creating a workforce that is adaptable, creative, and prepared for the dynamic demands of the business world.

Let's delve deeper into how stretch assignments serve this critical purpose, transforming individuals and fuelling organisational success:

Investing in employee development

Smart companies know their greatest asset is their people. That's why they invest in stretch assignments – challenging tasks that push employees outside their comfort zones. It's like giving them a mini adventure to explore new skills and areas of their work.

Why? Because continuous learning and development are crucial for both the employee and the company. Employees who tackle tough challenges build new skills, gain confidence, and discover hidden talents. This makes them more adaptable and ready for anything the business world throws their way.

For the company, it's like building a stronger team. A diverse skillset across the board means the whole company is more flexible and able to handle change. It sparks creativity and innovation, helping them stay ahead of the competition in this fast-paced world.

Take companies like Google and IBM . They're champions of stretch assignments, and it shows. Their employees get to work on exciting projects, develop new skills, and explore different corners of their roles.

This makes them happier and more engaged and builds a culture of learning and adaptability that keeps the company thriving.

Fostering innovation and creativity

Stepping outside your comfort zone can feel scary, but it can also be incredibly creative. This is precisely what stretch assignments are about – pushing you to tackle new challenges and think outside the box.

Your brain must flex its creative muscles when you're not stuck in the usual routine. You start seeing problems from different angles and coming up with fresh solutions. Imagine a tech company bringing designers, engineers, and marketers together for a cross-functional project.

Suddenly, ideas are bouncing around like ping-pong balls! This clash of perspectives often leads to groundbreaking inventions, like a new gadget you never even knew you needed.

Hence, stretch assignments aren't just about learning new skills and sparking innovation. They create an environment where everyone feels encouraged to experiment and explore .

By stepping outside their comfort zones, individuals contribute to the company's success, discover hidden talents, and unleash their creative potential.

Preparing for future leadership roles

Thinking about taking the helm one day? Stretch assignments are like your leadership training ground . They let you test your skills on challenging projects, like a mid-level manager heading up a high-impact initiative.

Not only do you tackle tough problems, but you also learn to guide and inspire a team towards success. It's hands-on leadership experience preparing you for the captain's chair.

These challenging projects are like obstacle courses for your leadership skills. You'll face tough decisions, navigate uncertainty, and learn to bring your team together. It's like building a well-rounded toolbox for all things leadership, preparing you for bigger roles down the line.

Think of it as an audition for future leadership opportunities. Stretch assignments show your potential, letting everyone see your ability to handle pressure, make smart choices, and motivate others.

This real-world experience makes you a star team member and a potential future leader.

Cultivate your future leaders with Airswift's Global Employment and Mobility (GEM) ; we personalise your search for professionals to build your organisation's human capital pipeline.

Navigating the challenges of stretch assignments involves acknowledging common fears and imposter syndrome. Still, individuals can confidently tackle challenges and turn them into meaningful personal and professional development adventures by reframing these concerns as opportunities for learning and growth and building a strong support system with mentors and colleagues.

Overcoming fear and imposter syndrome

Taking on a big challenge can feel scary. You might worry about failing or feel like you're not good enough. These feelings are normal. Fear and "imposter syndrome" (that voice telling you you're a fraud) are common, but they don't have to stop you.

The key is to remember that stretch assignments are about learning, not just getting everything right. Think of them as adventures to explore new skills and areas of your work. So, instead of focusing on failure, focus on growth. Celebrate small wins and enjoy the journey!

Talking to others can also help. Mentors have been there before and can offer advice and support. They can share their stories about overcoming challenges and help you set realistic goals. Building a support network can make even the toughest stretch assignments feel manageable.

By facing your fears and reframing how you think about stretch assignments, you can turn them into opportunities for personal growth and confidence.

Finding the right stretch assignment for your needs

Choosing the right stretch assignment is like finding the sweet spot between a comfy sofa and a cliffhanger. You want it to challenge you but not send you tumbling. And ideally, it should be something you're interested in, too.

Think about your skills , what you're good at, and what you'd like to learn. Then, look for projects that stretch those muscles without overwhelming you. Don't forget about your passions and long-term goals. Pick something that excites you and helps you move towards your dream career.

This way, the challenge won't just feel good; it'll feel meaningful. And if you can't find the perfect fit, don't be afraid to create it! Talk to colleagues, propose new ideas, and show your boss you're proactive.

Many companies have resources to help you find the right stretch assignment. Human resources might offer career development frameworks like maps for your professional journey. They can show you what skills you need for different roles and suggest projects that match your interests.

Mentors can be another great source of advice. They've been there, done that, and have the wisdom to guide you. Ask them about their career paths and see if they can suggest any stretch assignments that fit your goals.

By combining self-reflection, company resources, and mentorship, you can choose a stretch assignment that's both challenging and meaningful. Remember, it's not just about the destination but the journey of growth and discovery.

Building support systems

Taking on a big challenge can feel like scaling a mountain alone. But you don't have to do it by yourself! Having a support team by your side makes all the difference.

Think of your mentors as Sherpas, guiding you through unfamiliar terrain and sharing their wisdom. They've been there before and can help you navigate any tricky bits. Your colleagues are like your fellow climbers, lending a hand and sharing their perspectives. And your supervisor is the base camp, providing resources and motivating you.

Open communication is key. Talk to your team about your goals, worries, and successes. Mentors can offer advice, colleagues can bounce ideas around, and your supervisor can ensure everything aligns with the company's vision. This teamwork makes the climb way more enjoyable!

Smart companies set up mentorship programs where you can learn from experienced pros. They create peer networks where you can share and learn from each other. They ensure regular check-ins with your supervisor, so you always have someone to talk to and keep you on track.

With this robust support system, you can conquer any stretch assignment. Remember, you're not alone – your team is right there with you, cheering you on every step of the way.

In summary, the power and purpose of stretch assignments in career development are undeniable. These experiences offer many benefits, from skill development and boosted confidence to enhanced visibility and unexpected career paths. Despite the challenges, individuals are encouraged to embrace stretch assignments as opportunities for growth, learning, and career advancement .

As Eleanor Roosevelt aptly said, "Do one thing every day that scares you." Individuals genuinely step into their full potential through these challenges and achieve remarkable professional growth.

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• Exciting Challenges: Dive into stimulating projects and refine your skills.
• Leadership Growth: Climb the ladder with tailored support and mentorship.
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Embracing Learning through Stretch Assignments: A Guide to Success

Industries now evolve 5 times faster than 5 years ago. With unrelenting change, adaptability is essential. McKinsey ( 2019) finds leaders exposed to 5+ functions and 3+ countries become 69% more change-ready. Harvard Business Review (2020) analysis shows broad experiences expand perspectives to envision transformation. Further studies show experiential learning opportunities directly enable greater agility—employees with wider skillsets adjust up to 40% quicker to disruptions.

This blog explores how "stretch assignments" and experiential learning are not just beneficial but essential for thriving in such a fast-paced environment. We delve into the intricacies of implementing successful stretch assignments and how they can be a key to not only surviving but excelling in today's ever-changing work world.

Stretch assignments are developmental projects that push people beyond their comfort zones. By tackling unfamiliar responsibilities, employees expand their skill sets and perspectives.

Stretch assignments are impactful for several reasons. They provide real-world practice, enhance problem-solving abilities, build resilience, boost engagement, and promote leadership skills. With continuous feedback and learning, employees progress in their careers and become better equipped to drive innovation.

9 key experiences that you should consider as stretch assignments:

Operational Delivery : Leading a project to enhance the efficiency of a critical production process.

Unfamiliar Environment : Taking a short-term role in a different department or geographical location.

People Management : Managing a cross-functional team on a high-profile project.

Global Remit : Overseeing a project with team members from multiple international offices.

Change Management : Leading an initiative to implement a new organisational structure.

Growth:  Developing and executing a plan to enter a new market.

Start-up:  Launching a new product line or service from scratch.

Turnaround : Revitalizing a struggling business unit or product.

Special Project : Managing a corporate social responsibility project with high visibility.

If you want to learn more about these key experiences, download our 9 Key Experiences to Develop Future-ready Leaders Handbook. Click here to download

The effectiveness of 'learning by doing' through stretch assignments critically depends on addressing 4 specific elements essential for success. This comprehensive guide explores these four elements, offering insights and practical strategies to maximise the benefits of learning through stretch assignments.

Element 1: Overcoming Organisational Resistance to Experiential Learning

One significant obstacle in implementing stretch assignments is overcoming organisational resistance to experiential learning. This resistance often stems from a lack of understanding of the practical benefits of 'learning by doing,' apprehension about the outcomes, or a preference for more traditional, structured learning methods such as classroom-based or e-learning modules. Overcoming resistance to stretch assignments requires a proactive and positive approach that emphasises educating and showcasing their tangible advantages, which can be achieved through securing management buy-in, effective internal communication of successes, and positioning HR as a facilitator of experiential learning opportunities:

Management Buy-In : Securing the active endorsement and support of top management for stretch assignments is essential. When leaders share their personal experiences with stretch assignments, they highlight their value in personal and organisational growth, effectively linking development with success.

Effective Internal Communication : Consistent communication about the successes and benefits of stretch assignments is critical. Showcasing stories of employee growth and their contributions to organisational objectives can help create a positive outlook towards experiential learning.

HR's Role in Facilitating Experiential Learning : The Human Resources department should be at the forefront of creating and implementing frameworks for experiential learning opportunities. Organising focus groups with senior leaders to discuss and share their experiences with major projects and stretch assignments not only reinforces the value of experiential learning but also serves as a powerful reminder of its effectiveness to the leadership team.

Element 2: Securing the Right Stretch Role

In the second element of our exploration into stretch assignments, we focus on the critical factors of ensuring that the stretch role that has been selected for an employee is right. This involves careful consideration of several key criteria, including aligning the role with both the individual's career path and the organisation's objectives, determining the optimal level of challenge to encourage growth without overwhelming, and clearly defining role objectives and expectations. By paying close attention to these factors, we can significantly enhance the effectiveness and impact of stretch assignments in employee development. It’s important to set employees up for success.

Let's delve into these critical success factors in more detail.

Firstly, Strategic Alignment: It is crucial to select stretch roles that align with the employee's career trajectory while contributing significantly to the organisation's objectives. This approach ensures the unlocking of potential with precision. When both individual and organisational goals are aligned to the stretch role, both the individual and the organisation are going to care more about making the assignment a success. 

Secondly, Optimal Challenge Level: The role should present an appropriate level of challenge, promoting autonomy and decision-making in employees. This balance fosters innovation and growth while ensuring the role remains achievable and the employee is not overstretched.

To determine if a role offers the right level of stretch, consider these aspects:

Employee’s Reaction and Confidence Level :

Observe the employee's initial reaction to the assignment. Signs of excessive anxiety or doubt may suggest the role is too challenging. In contrast, if they seem too comfortable or unchallenged, the role may not be challenging enough. The ideal stretch induces cautious optimism and an eagerness to embrace the challenge.

Past Performance and Learning Curve : Evaluate the employee’s historical performance and adaptability in similar contexts. If they have consistently managed slightly challenging tasks well, a more demanding assignment could be appropriate. On the other hand, if they have struggled with moderate challenges before, a more modest assignment would be advisable. The role should encourage them to utilise and expand upon their existing skills and knowledge.

Time and Effort Estimation : Assess the required time and effort for the assignment relative to the employee's current workload and abilities. A suitably challenging assignment should necessitate a substantial, yet manageable, increase in effort and time beyond their usual responsibilities. If the role demands an inordinate amount of time or effort well beyond the scope of their current position, it may be excessively challenging.

The final factor in securing the right role is Role Clarity: It is essential to clearly define the objectives and expectations of the stretch role. Regular check-ins and documented goals are vital for maintaining alignment and clarity, particularly in roles that are new or involve novel challenges. For those in the earlier stages of their career, roles with well-defined parameters often prove more successful as stretch assignments.

Element 3: Preparing the Employee for the Stretch Role

This third section is focused on providing employees with the essential preparation and support they need to successfully navigate and thrive in their stretch roles. The right preparation and support are crucial in ensuring the employee is not only ready but also set up for success in their stretch role. 

First, start with a skills assessment. Conducting a skills assessment is vital because it helps to identify the specific competencies an employee currently possesses and the areas where they may need further development. This assessment ensures that the employee is placed in a stretch role that is challenging yet achievable, aligning with their existing skills and potential for growth. By understanding their strengths and weaknesses, the assignment can be tailored to maximise learning and minimise the risk of failure, making the experience both developmental and beneficial for the individual and the organisation.

For high-stretch roles, it pays off to assess additional aspects to ensure the role is both safe and developmental. This can be done through a semi-structured interview. 

Additional aspects to assess include:

Assess the candidate's ability to adapt to new situations and learn quickly from experiences

Consider their level of emotional intelligence, including self-awareness, empathy, and ability to handle interpersonal relationships judiciously and empathetically

Gauge their tolerance for ambiguity and change and their resilience in the face of challenges

Review their past performances, especially in challenging situations, to predict future potential and development areas

Understand their career goals and motivation to ensure alignment with the objectives of the stretch assignment

Secondly, providing comprehensive and balanced support with realistic goals is crucial in the preparation for a stretch role. This involves offering robust mentorship and guidance to help employees navigate new challenges they might encounter. Furthermore, it's important to set achievable, clearly defined goals that are in alignment with the employee's capabilities and the objectives of the stretch role.

Regular and constructive feedback is essential to aid in their development and to adjust goals as necessary. Encouraging a work-life balance is also key, especially considering the extra effort and time that a stretch role might require; this can be supported through flexible working conditions. Additionally, ensuring that employees have access to the necessary resources and training to develop skills and address knowledge gaps identified in the assessment is vital for their success and growth in the new role.

Finally, creating a safe-to-fail environment : Cultivate a culture where failure is viewed as a stepping stone to learning. Emotional support and recognition of efforts, irrespective of outcomes, are essential. Not every stretch project goes as well as expected, sometimes not through the fault of the employee but because the role has changed. 

Here are our top quick tips for creating a ‘safe to fail environment’ 

Have leaders publicly discuss their own early failures and career detours. Vulnerability from the top makes it psychologically safer.

Separate performance reviews from assignment-based development initiatives. Ensure stretch projects are evaluated independently from day-to-day job effectiveness.

Set explicit expectations that stretch initiatives likely only have a 60% probability of fully realizing the original intent. Frame them as learning journeys.

Build slack time into participant schedules - roughly 20% - for reflection and application of learning during experimental projects.

Establish formal mentorship check-ins for talent in stretch roles to discuss learnings separate from line managers.

Publicly celebrate examples of teams pivoting ambitious initiatives due to external variables rather than viewing them as failures.

Element 4: Recognising and Advancing Career through Stretch Assignments

The recognition of the efforts and learning gained from stretch assignments is vital in ensuring they are seen as valuable experiences. And so is the need to continue an employee’s development journey after the completion of the stretch assignment. 

Continuing an employee's development following a stretch assignment is crucial for several reasons. 

First, it maintains employee engagement by acknowledging and rewarding the extra effort and risks undertaken during the assignment. This recognition helps employees see the tangible benefits of their hard work.

Secondly, ongoing development is key to retaining talent. Without meaningful opportunities for further growth or new challenges post-assignment, employees, particularly those with high potential, might feel undervalued and consider leaving the organisation. This could lead to a loss of critical talent.

Furthermore, it's important for other employees and line managers in the organisation to see the value of taking developmental risks. When they observe that personal and professional growth leads to positive outcomes, it encourages a culture of development and risk-taking for the greater good of the organisation.

Finally, post-assignment development helps in leveraging the investment made in an employee's growth during the stretch assignment. Stretch assignments inherently involve risks, including the possibility of personal or organisational setbacks. However, when employees successfully navigate these challenges, they emerge with enhanced skills and experience. Effectively utilizing these new competencies not only benefits the individual but also contributes significantly to the organisation's growth and success.

At the end of a stretch assignment, it is vital, as a first step, to update the employee’s personal development plan to address outstanding development areas and to capture future career aspirations. This must include inclusion in succession planning to understand and prepare for future roles and responsibilities. As a next step, consideration must be given to the person’s next role. There may not always be the right follow-on role available for an employee who has completed a stretch assignment, however, there are other ways to keep them learning and to harness their new skills and experiences. 

Three ways to continue the development journey in the absence of an immediately suitable role:

Follow-Up Projects: Engage in subsequent projects that build on the skills and experiences gained. This can include cross-functional collaboration working on diverse projects to apply skills in different contexts.

Mentorship or Coaching: Work with a mentor or coach to actively work on any remaining development areas to smooth the way to a new role or promotion.

Networking: Actively facilitate networking with senior stakeholders to open doors to new roles and opportunities. This may include regular meetings with senior leaders or participation in senior leadership meetings. 

When effectively executed and supported, stretch assignments can serve as a catalyst for substantial growth, both for the individual and the organisation. The four essential elements to consider are embracing organisational change, selecting the appropriate stretch role, effectively preparing the employee, and acknowledging their efforts and the insights gained. This comprehensive approach maximises the benefits of learning through stretch assignments. It not only encourages personal development but also contributes to the overall success of the organisation, fostering an environment where continuous learning and adaptability are key.

Having explored the impactful nature of stretch assignments and the strategies for their successful implementation, it's vital to take the next step in advancing your leadership development. To deepen your understanding and enhance your capabilities, we encourage you to download our in-depth guide, '9 Key Experiences to Develop Future-Ready Leaders'.

Download your free copy now 

Not sure which key experience to dive into? Let fate decide! Spin the roulette and embrace the challenge that lands your way. It's a fun, exciting, and somewhat mysterious way to discover what your career might be missing.

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Use Stretch Assignments to Get a Raise, a Promotion and Anything Else You Want at Work

Want to uncover a bigger, bolder vision for your career than you can imagine today? Try taking on a stretch assignment — a project that can’t be completed using your current expertise.

A stretch opportunity could be a temporary assignment or project that you oversee for a few weeks or a few months. Or it could be taking on a new, permanent role that increases your scope.

Examples of stretch assignments include:

• Delivering a presentation to a VIP client
• Structuring and communicating a rollout for a key change
• Leading the implementation of new tools to replace manual processes
• Convening or serving on a task force created to solve a difficult problem
• Relaunching an internal initiative that previously failed
• Performing data analysis to find business efficiencies
• Turning around a failing product or launching a new product

When you take on such an assignment, you’ll be compelled to develop new technical, business or leadership skills. As you engage in the process, you’ll build relationships with new stakeholders, and increase your visibility and your chances of earning a promotion or raise.

Why Stretch Opportunities Can Be Career-making

“There’s now towering evidence to confirm the career-transforming power of stretch roles and stretch assignments,” says Jo Miller, CEO of Be Leaderly , a firm dedicated to helping organizations develop a pipeline of qualified and engaged emerging women leaders.

According to McKinsey & Company, people who get advice from managers about how to advance — and who then land stretch assignments — are more likely to to receive raises . Similar research from Korn Ferry names stretch or rotational assignments as the most valuable experiences for career development , ahead of action learning, mentoring, relationships, 360-degree assessments, exposure to more senior leaders and formal classroom training.

Unfortunately, despite the fact that stretch assignments provide so many benefits to individuals’ careers, men and women are not on a level playing field when it comes to those opportunities.

Women More Likely to Feel Unsure About Whether They’re Ready

Recently, Be Leaderly conducted a study on workers’ attitudes and experiences around stretch assignments . They found that both men and women have similar ambitions: both genders are equally interested in being promoted into director or vice president positions and ultimately advancing into C-suite roles.

Yet, most women don’t feel their employers make it easy to gauge if they are ready for a promotion, while most men think their employers help them to know whether they are prepared to advance.

Additionally, when women assess how ready they are for a new job, they are less likely than men to overestimate or “round up” their skills, and more likely to underestimate or “round down” what they know or can do.

What might account for these differences between male and female professionals?

Selena Rezvani — VP of Research at Be Leaderly and co-author of this report — suggests that “women may be more sensitive than men to social cues signaling readiness to advance. [So] when stretch opportunities are unclear, unadvertised and unevenly offered, it makes women hesitate even more to pursue them.”

[click_to_tweet tweet=”Most women don’t feel their employers make it easy to gauge if they are ready for a promotion, while most men think their employers help them to know whether they are prepared to advance.” quote=”Most women don’t feel their employers make it easy to gauge if they are ready for a promotion, while most men think their employers help them to know whether they are prepared to advance.”]

How Men Versus Women Evaluate Stretch Opportunities

For both genders, the top criteria for deciding whether to take a stretch assignment are having the influence to create a positive outcome, and getting an assignment that aligns with their career goals. Yet, men are 3.5 times more likely than women to cite pay as an important factor in evaluating the appeal of a new assignment, job or level!

9 Ways to Make the Most Out of Stretch Opportunities

How can you make the most of stretch opportunities at your organization, knowing that your organization might not advertise these assignments or provide clear clues as to how ready you are? Below are some key tips from some experts in the leadership development space, including the authors of Be Leaderly’s report on stretch assignments and others.

1. Chart Your course

If you understand your passions, innate strengths and the direction you want to take your career, it will be much easier to identify the stretches that make sense for you. What types of work do you naturally feel passionate about or gravitate toward? Look beyond your immediate role and identify those unmet needs in your organization that you have an interest in solving. Once you have ideas, find evidence to support why they would be helpful. Discuss your proposal with management and share why you’re excited about the part you could play.

2. Gather Your Own Data to Assess Your Readiness

Be proactive in assessing your own readiness to advance. Seek out clear, frequent feedback on your work — both formal and informal — that is tied to business outcomes. For example, send a survey to those who work with you and ask them for their perspective for your strengths and how you show up at work. Include questions to help you understand how others see you, such as “What three to five words would you use to describe me?,” “What’s a success or a big win I had in the last six months?” and “What one adjustment would you encourage me to make?.”

And here’s another important piece of advice from Selena: “If you’re a woman, aim to round up rather than round down your qualifications when deciding if you’ve got enough to go after a certain role or assignment.”

3. Trust in What You Already Know and Bring It Forth

You may have a hard time “rounding up” your qualifications because you feel that you haven’t learned enough or don’t know enough to tackle a new challenge. Tara Mohr, author of Playing Big and career coach to emerging women leaders, identified this as an issue for many of her female coaching clients. She believes that the reason women and men feel this way is because our experience in schools have taught us to value external knowledge over our own lived experiences and judgment.

Tara, in her book, points that in many schools, the dominant activity is absorbing information from the outside — whether from a book, a teacher’s lecture or the internet — and then internalizing it.

In school, most assignments follow this pattern: 1) do the readings/research, 2) absorb the information, 3) apply it through writing a paper/report/making a presentation. The message is that the value we have to contribute on a topic comes from information absorbed from an external source — from teachers, homework reading and research.

When we carry this sort of conditioning into our professional lives, we are led to believe that we need another qualification, degree or certificate before we can tackle a stretch assignment. But to reach our full potential, we must start to value who we are as much as what we know.

“Playing big often requires assessing what we already know, trusting its value and bringing it forth. This is particularly true as women advance to senior levels in their careers, where they need to be the source of ideas and of thought leadership,” says Tara.

4. Identify your champions and talk to them about your career goals

In addition to your manager, there are others in your organization who could become champions for you and refer you opportunities you may not be aware of. This group includes your manager’s manager, more senior colleagues from groups/teams you work with and staff from your HR team. Build relationships with these people, make sure they know your work and what you aspire to do. When they have this knowledge, they’re likely to have you in mind when an opportunity opens up.

5. Make informed decisions and ask for what you need to be successful

Don’t agree to do the extra work without the extra pay. Remember, men are 3.5 times as likely than women to cite pay as an important factor in evaluating the appeal of a new assignment, job or level.

Gather the details on what the new opportunity entails, including compensation, recognition and career options that a stretch might lead to. “Don’t be afraid to ask, ‘If I do an excellent job on this project, what can I expect as a result?” says Jo and Selena in their report.

Also, make sure you negotiate for what you need — resources, authority and support — to be successful in the role.

6. Take a Project No One Wants

Some projects are shiny, cool and trendy (e.g. working with a hip new client). But what about the riskier assignments no one else wants? When you raise your hand for the assignment that makes others nervous or uncomfortable, it demonstrates your confidence in your abilities and commitment to your organization. These projects can give you the opportunity to prove yourself as a problem-solver, change agent or emerging leader.

7. Focus on Learning as Much as the Outcome

Don’t be quick to judge the gaps in your knowledge when you take on a new role or project. Embrace your newcomer status and find joy in your learning process. Think of yourself as a student of the problem you’re solving.

8. Translate the experience and spotlight what you accomplish

Did your new assignment help you develop new technical skills? Did you learn a better way of working with a group? Document your learnings so others know what you have gained from an assignment. Identify at least three actions you can take in your current role based on what you learned.

9. Market what you accomplish

Even if you knocked the project out of the park, it won’t mean much if no one knows what you’ve accomplished. “In your pre-deal negotiation, request that your stretch assignment be marketed internally. For example, ask that it serve as a best practice story and be shared on appropriate company channels, whether it’s via an internal newsletter, social network, or even in a brown-bag information session,” suggests Jo and Selena.

Tell Us What You Think

Have you taken on a stretch assignment recently? We want to hear from you. Share your results in the comments or join the conversation on Twitter .

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How to Use Stretch Assignments to Support Social Good

• Mark Horoszowski

Advance your career and give back at the same time.

A proven way to get ahead in your career is to take on stretch assignments. These projects can develop your skills and confidence, as well as prove to leaders that you can succeed at the next level. Many companies go to great lengths to create these assignments for employees as part of a retention and development strategy, and for good reason – if employees can’t find stretch opportunities, they leave. In fact, the number one reason people leave their jobs is because they lack a career path, according to recent  research . This fact is especially relevant for Millennials, who often value meaning in their careers and are actively looking for the opportunity to become leaders .

• Mark Horoszowski is the cofounder and CEO of MovingWorlds.org. He also serves as a volunteer with the American Cancer Society, cochairing its National Volunteer Leadership Advisory Team.

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All Articles Leadership Management 4 questions to ensure successful stretch assignments

4 questions to ensure successful stretch assignments

How do you stretch employees without burning them out? Read on for a guide on hitting this careful balance.

By Julie Winkle Giulioni 03/11/21

Think about the most profound professional development you’ve experienced in your career. Where were you? What were you doing? What did you learn? And what was it about that set of circumstances that made the learning so effective, productive or both?

I’ll bet it had something to do with a significant challenge that compelled you to draw upon your yet-to-be-discovered resourcefulness to address an issue or solve a problem. I know that was the case for me.

Years ago, I was charged with leading a team that would develop the first new product for a company that had been formed when three competitors merged. This was an environment of disparate corporate cultures, incompatible processes, political maneuvering and a longstanding history of grudges. I needed to figure out how to bring the factions together, foster the collaboration required to create a new model that all former operating units would salute, and get the troops to rally behind a new product and the new company.

To say it was a challenge is an understatement — and I still have the scars as reminders.

Despite the pain of it all – becoming very unpopular very quickly, the angry stakeholders, the late nights, the “one step forward, two steps back” progress — it remains to this day one of the most intense periods of growth I’ve ever experienced. The product was ultimately launched and is still in use 20 years later. Although proud of my team and our work, as soon as it was complete, I promptly resigned. It took so much out of me, and I needed time to recover before bouncing back.

Stretch assignments like this and other on-the-job challenges are among the most powerful and cost-effective tools a leader has to offer in role development. But in crafting such experiences, leaders frequently fail to consider the important step of calibration – figuring out how far to stretch the rubber band (that is, the employee’s capacity) to generate the intended growth but not so far that it eventually snaps (as in my case).

Clearly, when it comes to challenge as a development strategy, one size doesn’t fit all. This is especially true today, as people may already be pushed to their personal limits trying to work from home , care for and educate children, navigate vaccine websites and more. Finding what’s right for each individual has never been more important — or challenging.

Leaders who consistently strike that Goldilocks-like “just right” level of stretch with their employees tend to approach challenge-based development with discipline and intention. And you can, too, by considering these four questions.

What is the developmental purpose of the stretch assignment?

The great news about stretch assignments is that they serve double duty: Real work gets done, and somebody has the chance to grow in the process. Unfortunately, too frequently, the work is in the foreground and development stays way in the background.

Avoid this by deliberately determining the purpose or growth goal the employee will be working toward during the assignment. Will they be working on enhancing their negotiation skills? Learning more about the broader organization? Managing complexity? Without a clear purpose, it’s just more work. But when you and the employee can describe and agree upon the specific growth focus, that makes for electrifying development.

What is the current level of skill, motivation, and resilience of the employee?

Understanding the starting point is essential for determining the best way to move toward a desired future state. Too frequently, that stretch assignment’s rubber band snaps back or breaks because the distance is too great between where the employee is and what’s expected.

So, jointly assess the current skill set. Evaluate just how motivated the employee is – both to achieve the business and growth outcomes. And take a clear-eyed view of the level of   resilience the employee is able to bring to the situation right now. In many ways, this represents the emotional stretchiness available to the individual at any given time.

And since resilience is fluid and in flux due to changing life conditions, it’s important to check your assumptions and factor an understanding of this into the stretch assignment, as well.

What experiences might offer the appropriate (but not excessive) level of challenge needed to grow?

With a clear understanding of the developmental purpose and where the individual is starting from, you can collaborate to calibrate just how much stretch will be optimal and what kinds of experiences and activities will make it possible.

Options might include:

• Raising the bar with a focus on elevating the volume, velocity or accuracy of the work employees currently do.
• Adding complexity to current tasks or role.
• Increasing the employee’s level of responsibility (which could look like larger teams, bigger budgets, etc.).
• Finding a new context for the employee’s existing skills.
• Imposing limitations or constraints. Author Whitney Johnson advocates for challenging others to grow by introducing constraints related to time, money, expertise and buy-in.
• Elevating the stakes and level of visibility to elevate the pressure and challenge.
• Challenging others to create something new — a new product, service, process, etc.
• Inviting the employee to step into the unknown by taking on ambiguous, ill-defined or completely unknowable projects or initiatives.

What resources will the employee need to ensure that the stretch delivers its desired developmental outcomes?

Taking on a challenge demands emotional resources on the part of the employee. But it may also demand resources from the organization. Failing to offer what’s needed to produce the business results will nearly always compromise the learning results. So, determine what’s necessary for success. Budget? Staff? Time?

And remember that in many cases, it’s the priceless element of support from you, the leader. Your support acts as an insurance policy that the rubber band won’t snap or break because you are monitoring the process, offering guidance, addressing obstacles and suggesting adjustments.

These questions offer a framework for considering and crafting challenges that facilitate the development people need. These challenges propel people beyond their preconceived sense of capability, establish the psychological safety required for optimal learning and improve the probability of success.

As for me, my overly stretched development challenge turns out to have been a tremendous gift. I learned more in a shorter period of time than I thought possible about influence, change management and the psychology of M&A. The intensity of the experience forged some of my most cherished business relationships. It was the impetus for leaving corporate life and forming my own business. And it gave me new insights into how a supported stretch can offer the growth people want without suffering the snap-back of a burnout or, worse, resignation.

Looking for additional leadership ideas and resources? Because supporting employee engagement and performance this year demands a clear-eyed look at last year, download our complimentary e-toolkit,  Hot Mess? Dumpster Fire? Train Wreck? You Still Have to Conduct Year-End Reviews . In it, you’ll find a novel way to get employees to prepare, a roadmap to a productive conversation, the must-ask questions, pitfalls, tips for handling it remotely, and even strategies for addressing the dreaded money question.

Julie Winkle Giulioni works with organizations worldwide to improve performance through leadership and learning. Named one of Inc. Magazine’s top 100 leadership speakers, Giulioni is the co-author of the Amazon and Washington Post bestseller “ Help Them Grow or Watch Them Go: Career Conversations Organizations Need and Employees Want ,” You can learn more about her speaking, training and blog at JulieWinkleGiulioni.com .

If you enjoyed this article, sign up for SmartBrief’s free e-mail on leadership and management, among SmartBrief’s more than 200 industry-focused newsletters .

Self-Discovery Through Stretch Assignments: Real-Life Examples

Posted Feb 16, 2024

In the journey of personal and professional growth, individuals often find a transformative bridge to self-discovery through self-assigned projects known as stretch assignments. This article delves into real-life examples of individuals who have taken the initiative to embark on self-assigned projects, showcasing the pivotal role of stretch assignments in fostering self-discovery.  

Learn about Asure’s HR solutions that save you time and money while staying compliant with ever-changing HR laws .  

The Essence of Stretch Assignments  

Stretch assignments, whether initiated by employers or self-assigned, present individuals with opportunities to step outside their comfort zones and tackle challenges that go beyond their usual scope of work. These projects catalyze skill enhancement, career development, and, perhaps most importantly, self-discovery.  

Real-Life Examples  

Learning a new industry  .

An individual employed in the technology sector who took on a self-assigned stretch assignment to delve into a completely different industry – the renewable energy sector. By actively seeking projects and responsibilities related to renewable energy, the individual not only acquired new industry-specific skills but also unearthed a genuine interest in sustainability and environmental issues.  

Creating a Niche Blog  

In a creative endeavor, an individual with a background in marketing undertook a self-assigned stretch assignment to create a niche blog focusing on a specific industry trend. This project not only honed writing skills but also uncovered a passion for content creation and thought leadership. The blog eventually gained recognition, opening doors to new opportunities in the individual’s professional journey.  

Skill Development in Coding  

A professional in a non-technical role decided to take on a self-assigned stretch assignment to learn coding. Through online courses, dedicated practice, and personal projects, the individual developed a proficiency in coding. This unexpected foray into the technical realm not only enhanced their skill set but also broadened their career horizons.  

Leading a Community Initiative  

In a community-oriented example, an individual within a company took the initiative to lead a community service project. This stretch assignment involved organizing volunteers, coordinating activities, and managing resources for a local charity event. Through this experience, the individual discovered leadership qualities and a passion for community engagement that transcended their daily work responsibilities.  

The Role of Stretch Assignments in Self-Discovery

• Uncovering Hidden Passions: Stretch assignments provide a platform for individuals to explore areas beyond their routine tasks, uncovering hidden passions and interests that may have remained dormant.  
• Building Confidence: Taking on challenges outside one’s comfort zone through self-assigned projects contributes to building confidence. The ability to navigate unfamiliar territories fosters a sense of self-assurance and adaptability.  
• Expanding Skill Sets: Engaging in self-assigned stretch assignments naturally leads to skill development. Whether it’s learning a new industry, acquiring technical skills, or honing creative abilities, individuals expand their skill sets through hands-on experience.  
• Opening Career Pathways: The self-discovery prompted by stretch assignments often opens unexpected career pathways. Individuals may find themselves drawn to entirely new fields or uncover potential career trajectories that align more closely with their newfound passions.  

Conclusion  

The real-life examples of individuals embracing self-assigned stretch assignments underscore the profound impact these projects can have on self-discovery. Whether driven by a desire for entrepreneurship, a curiosity about different industries, or a passion for community service, these examples demonstrate that stretch assignments serve as a dynamic pathway to personal and professional growth. As individuals venture beyond the familiar, they not only enhance their skill sets but also embark on a journey of self-discovery that can shape the trajectory of their careers.  

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Stretching Exercises: Daily Full-Body Stretches and More

How to get started with a stretching routine, full-body daily stretching routine, stretching exercises for hip flexibility, stretching safety, when to contact a healthcare provider.

A well-rounded stretching routine is an important addition to your weekly fitness regimen. Not only does regular, pain-free stretching help improve muscular flexibility, but it may also reduce your chances of an injury.

There is still some debate about the best type of stretch, the ideal duration to hold them, and how often each should be performed. That said, there is little doubt that this type of exercise is beneficial.

This article will discuss the health benefits of stretching, detail a full-body stretching routine, and outline how to start stretching safely.

PixelCatchers / Getty Images

Benefits of Stretching

Incorporating regular stretching into your week can provide numerous health benefits. To start, consistently stretching a muscle helps improve flexibility and can lead to an increased range of motion in surrounding joints. This, in turn, reduces the likelihood of sustaining an injury during strenuous activities like exercise or playing sports.

In addition, research has found that stretching may lead to improvements in your overall balance. One review found that people who regularly stretched responded more rapidly to stability challenges. As a result, this group was less likely to lose their balance and sustain an injury.

Finally, regular stretching may reduce the overall incidence of muscle or joint-related pain. Though these benefits are still under examination, some evidence suggests that this is because consistent stretching causes an increased overall pain tolerance.

There is still some uncertainty about the ideal stretching guidelines. To get the most bang for your buck, one review suggested following these four stretching rules:  

• Try to perform a stretching routine two to six times per week.
• Spend at least 30 to 60 seconds stretching each muscle group.
• Perform a stretch at 60% to 100% of your stretch tolerance (the point where discomfort occurs).
• Devote at least five minutes of stretching to each major muscle group per week.

In addition, there is still some debate about whether stretches should be static (held in the stretched position) or dynamic (completed by moving in and out of the stretched position). Though both varieties are beneficial, some studies suggest that performing dynamic stretching before you exercise may reduce your overall risk of injury.

There is no perfect stretching routine that stretches every muscle group in the body. Instead, the best regimen is one that targets many of the body’s major muscle groups. Try incorporating the following stretches into your daily routine:

This neck stretch focuses on the muscles that move your head and support your cervical spine . Take caution when performing this exercise because it could cause nerve compression issues for some people.

• Relax your shoulders and look straight ahead.
• Bring your right ear toward your right shoulder.
• When you feel a stretch, slowly roll your head backward to the other shoulder and forward as you tuck your chin.
• After completing 10 to 15 rotations, reverse the motion and repeat the preceding three steps in the other direction.

Shoulder Roll

The shoulder roll stretches out the chest and shoulder muscles which tend to shorten when you sit for prolonged periods.

• Sit in a chair with your head facing forward and your feet on the floor.
• Shrug your shoulders up toward your ears.
• Without moving your neck, roll your shoulders in a complete circle (backward, down, forward, and shrugged once again).
• Continue to make slow circles for 30 to 60 seconds.

Behind-Head Triceps Stretch 

Nitat Termmee / Getty Images

This stretch helps improve flexibility in the triceps muscle on the back of your upper arm.

• Extend your arm toward the ceiling and bend your elbow so your palm touches the back of your neck.
• With the other hand, apply gentle pressure to your elbow until you feel a light pulling sensation in the back of the upper arm.
• After 30 to 60 seconds, repeat the stretch with the opposite arm.

Standing Hamstring Stretch

millann / Getty Images

This exercise improves flexibility in the hamstring muscles , which span from your pelvis to the back of your knee.

• Stand facing a staircase and place a heel on the bottom step.
• Keeping your knee straight, slowly bend your hips as you bring your chest forward. Do not round your back.
• When you feel a light pull in the back of your thigh, hold the position for 30 to 60 seconds before repeating the same stretch on the other leg.

Quadriceps Stretch

Jeremy Poland / Getty Images

This pose targets the quadriceps , a powerful group of thigh muscles that helps with squatting and running. When performing this exercise, hold onto a wall or chair so you don't lose balance.

• Stand up straight and bend your right knee.
• Using your right hand, grab your right ankle and pull it towards your buttocks.
• When you feel a pull in the front of your thigh, hold the pose for 30 to 60 seconds before trying the stretch on the left leg.

Calf Stretch

Antonio_Diaz / Getty Images

This stretch improves flexibility in your calf and may help prevent running- or jumping-related injuries

• Stand facing a wall and stagger your stance so one leg is forward and the other is back.
• Keep the back heel on the ground and bend your knee as you slowly shift your body toward the wall.
• When you feel a stretch in the hind calf, hold the position for 30 to 60 seconds before reversing your legs and repeating the stretch.

 Ankle Roll

Catherine Falls Commercial / Getty Images

This technique helps improve the range of motion in the muscles that stabilize the ankle and help your body balance.

• Sit in bed with your ankles hanging off the side.
• Point your feet downward until you feel a stretch in the front of your foot.
• Slowly rotate your ankles in a clockwise direction without moving your legs.
• After completing 15 to 20 rotations, reverse the motion and rotate your ankles in a counter-clockwise direction.

Child’s Pose

Jessica Peterson / Getty Images

The child's pose helps stretch the muscles in your lower back that support your lumbar spine.

• Kneel on the ground and place both palms on the floor in front of you.
• Simultaneously slide your palms forward as you sit your buttocks back towards your heels. Keep your neck relaxed as you do this.
• When you feel a stretch in your lower back, maintain the position for 30 to 60 seconds, then release it.

Butterfly Stretch

Prostock-Studio / Getty Images

The butterfly stretch focuses on the hip adductor muscles in the groin and inner thigh.

• Sit on the floor, bend both knees, and bring the soles of your feet together.
• Slowly bring your heels as close to your body as you can and allow your knees to drop toward the ground.
• When you feel a stretch in your groin, hold the pose for 30 to 60 seconds.

Though stretching each of the body’s muscle groups is beneficial, maintaining flexibility in your hips is incredibly important. The muscles in this region play an influential role in your ability to stand, walk, squat, jump, and balance. Try the following stretches to target this important area.

Standing Hip Rotation

Westend61 / Getty Images

This convenient exercise helps stretch the muscles in the hip that rotate it in several directions.

• Stand with your feet shoulder-width apart and shift your weight onto one leg.
• Move your hips and shoulders together and pivot your unweighted leg inward around the other leg until you feel a pull in the hip.
• Hold the pose for 30 to 60 seconds. Then, reverse the pivot and move the unweighted leg in an outward direction until you again feel a stretch.
• Hold this position for 30 to 60 seconds before repeating the stretch with the other leg.

Knee-to-Chest Stretch

Deepak Sethi / Getty Images

The knee-to-chest stretch targets your glutes as well as the paraspinal muscles in your lower back.  

• Lie on the floor with both knees bent.
• With both of your hands, slowly hug your knees to your chest.
• When you feel a stretch in the lower back and buttocks, maintain this pose for 30 to 60 seconds, then release it.

Hip Abductor Stretch

This stretch targets the tensor fascia latae , a muscle that stabilizes and abducts your hips in an outward direction.

• Cross your left leg in front of your right one.
• Slowly shift your hips to the right as you reach your arm overhead and in the opposite direction.
• Continue to reach to the left until you feel a stretch in the outer portion of the right hip.
• Maintain this pull for 30 to 60 seconds before repeating this with the other leg.

Figure Four Stretch

GoodLifeStudio / Getty Images

This technique stretches the piriformis muscle. Flexibility deficits in this structure may contribute to sciatic pain.

• Lie on your back and bend both knees.
• Place the outside of your right foot against your left knee.
• Slowly lift your left leg and bring the knee toward your chest until you feel a stretch in your right buttock.
• Hold the stretch for 30 to 60 seconds before repeating it on the opposite side.

When beginning a stretching regimen, start slowly and keep your routine well rounded. Though stretching may feel slightly uncomfortable (especially if you are inflexible), you should refrain from forcing your body into painful positions.

This is important for people with a history of muscle and joint pain or a prior injury in the region to keep in mind. In addition, individuals who have been diagnosed with hypermobility disorders, like Marfan syndrome or Ehlers-Danlos syndrome , should avoid stretching without their physician's approval.

If you have questions about beginning a stretching regimen or are experiencing pain when trying to stretch, contact your healthcare provider. Your physician can provide individualized guidance that takes your specific medical history into account.

Regular stretching can increase your flexibility, improve your balance, and reduce your chances of sustaining an injury. The best stretching regimen is one that is well rounded and doesn’t cause pain. You should stretch each of the body’s major muscle groups two to six times per week. Hold your stretches for a minimum of 30 seconds apiece.

Children’s Hospital Colorado. 11 stretches for athletes .

Behm DG, Kay AD, Trajano GS, et al. Effects of stretching on injury risk reduction and balance .  Journal of Clinical Exercise Physiology . 2021;10(3):106-116. doi:10.31189/2165-6193-10.3.106

Behm DG, Kay AD,Trajano GS, Alizadeh S, Blazevich AJ. Effects of acute and chronic stretching on pain control.   Journal of Clinical Exercise Physiology . 2021;10(4):150-159. doi:10.31189/2165-6193-10.4.150

American Heart Association. Stretches for exercise and flexibility .

National Academy of Sports Medicine. Stretches for beginners: 10 of the best movements for those just starting .

By Tim Petrie, DPT, OCS Petrie is a board-certified orthopedic specialist who has practiced as a physical therapist for more than a decade.

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Try This Stretch to Take Your Flexibility to the Next Level

Flexibility training is an often overlooked but critical aspect of maintaining a healthy, well-functioning body. Research suggests that incorporating regular stretching into your routine can increase your range of motion , help prevent injuries, and alleviate muscle soreness. Stretching can also improve your posture and make performing daily activities easier. But not all stretches are equal when it comes to optimizing your health and well-being. That's why we found out the best stretch to improve your flexibility.

Certain stretches can be game-changers and take your flexibility to the next level. We consulted with an expert, Mike Masi, CPT , a certified personal trainer at Garage Gym Reviews, who shares their favorite stretch for boosting flexibility.

Flexibility is essential for people of all ages and fitness levels. This under-acknowledged component of physical fitness allows you to perform movements with greater ease and reduces the risk of strains and sprains. According to a 2022 study , enhanced flexibility can support optimal muscle function and joint health, ensuring your body can handle physical demands without issue. Whether you want to improve your athletic performance or move better throughout your day, stretching should be a non-negotiable part of your fitness routine.

Now, let's uncover Masi's top-recommended stretch to improve your flexibility, how to do it, and other tips for leveling up your mobility.

Both PNF (proprioceptive neuromuscular facilitation) and static stretching can effectively boost your routine.

A 63-Year-Old Yoga Instructor's Top 3 Moves for Better Mobility

Masi explains that both PNF (proprioceptive neuromuscular facilitation) and static stretching are effective. "Take this literature review that compared PNF to static stretching. The conclusion is that they're both effective, and neither seemed to outshine the other when improving hip flexion range of motion," says Masi.

He adds, "My favorite is active isolated stretching (cyclic stretching). I like this because the active component uses the new range with each repetition, effectively taking what the body gives you."

10 Tips To Improve Flexibility as You Age, According to Experts

Yoga is the best type of stretching to improve flexibility.

So, what's the number one stretch for taking your flexibility to the next level? According to Masi, it's the age-old practice of yoga .

"Yoga has been touted as a great exercise for improving flexibility, and for good reason," Masi says. He explains that a conventional yoga class combines end-range movements and static holds, emulating various stretching styles and coupling them with exercise.

"If you'd like to take it a step further, find one to three yoga positions during class that you felt were most effective, and flow through them multiple times while holding each position for at least five seconds. This will help create more of a repeat exposure to the exact stretching stimulus that your body needs," Masi advises.

7 Best Workouts To Regain Flexibility

How often should you stretch?

Like anything fitness or health-related, consistency is essential for stretching and maintaining flexibility. "Stretching needs to be done frequently for the best improvements," Masi advises.

He notes that protocols exist for specific body regions, such as stretching the hamstrings five days a week for six weeks, then three times a week to maintain initial range of motion (ROM) improvements.

"Research suggests stretching plus exercise is more effective than just stretching. I recommend stretching before and after exercise, at the very least," says Masi.

The #1 Best Flexibility Workout To Stay Active & Mobile as You Age

Common mistakes people make when stretching:

Avoiding common stretching pitfalls can help you get the most out of your stretching and prevent injury.

"Most mistakes occur during PNF-type stretching," Masi shares. These mistakes include using too much force during contractions, potentially causing cramps or mild strains.

Masi also warns about partner-assisted stretches where excessive force can result in strains. He says, "Other common stretching mistakes include bouncing at the end ranges of static stretches and ignoring signals of pain or discomfort."

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• Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
• Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7056483/
• Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219252/
• Source: https://journals.humankinetics.com/view/journals/jsr/27/3/article-p289.xml

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10 best yoga stretches to relieve tension and improve flexibility

For all levels 🧘‍♀️

Author of Yoga Happy and creator of the Hannah Barrett Yoga App , Hannah Barrett explains: 'When we perform yoga stretches with deep, slow and mindful breathing, it helps to activate our "rest-and-digest" system (the parasympathetic nervous system). This helps to balance our nervous system and slows down the heart rate, breathing rate and blood pressure amongst other things, helping us feeling calmer and more connected.

'Stretching has also been shown to increase serotonin levels which is the hormone with helps to reduce stress and make us feel good. When you go into a stretch slowly and mindfully, it has a relaxation effect on muscles, helping us to improve our range of motion and reduce stiffness and tension.'

They’re pretty straightforward to do, too. There are just three things to keep in mind: 1) to breathe through the pose (hold your breath and it’ll feel even harder), 2) not to go too deep into the pose and risk overstretching (know that you’re going too far if you start to feel any sharp or painful sensations⁠—this is something you should be extra aware of when doing hot yoga , since your muscles are more able to go further since they're artificially warmed up), and 3) to hold the pose long enough for your body to react accordingly and for you to reap the rewards.

Studies show that holding static yoga stretches for 10-30 seconds is enough to increase flexibility and range of motion, while two to four repetitions is enough for any dynamic yoga stretches.

Can you do yoga stretches every day?

As for how often you should practice yoga stretches, one study compared the effect of increasing the frequency of doing yoga stretches and found no difference in the flexibility between those who did yoga stretches three times a week and those who did them six times a week. So, shoot for three times a week, incorporating yoga stretches that target every part of your body (unless you've got issues in particular body parts, then you might want to try stretches specific to this area, like lower back stretches ) and you should be good to go.

Here are the best yoga stretches to do exactly that, straight from Hannah.

Keen to branch out of your usual Vinyasa practice? Here's everything you need to know about all the different types of yoga .

10 best yoga stretches

1.cat-cow pose.

What is this yoga stretch good for? Mobilising the spine, opening the chest, stretching the back.

• Start seated with toes together and knees wide, butt resting on heels.
• Walk hands forward until arms are straight, forearms on floor, and lower torso so stomach rests on thighs and forehead is on mat.

Modification: ‘You can achieve the same effect by sitting seated with your hands interlaced behind your head, if your hands and knees is uncomfortable.’

How long should I hold this yoga stretch for? 5 repetitions

2. Low lunge with shoulder rolls

What is this yoga stretch good for? Releasing tension in the shoulders, neck and upper back, opening the front of your hips and thighs and relieving lower back pain.

• Lower one knee to the floor, sliding your foot back until you feel a stretch in your hip and thigh. Keep the hips low and level with each other.
• Roll your shoulders back and down alternately.

Modification : ‘Place a blanket under the back knee if you have sensitive knees.’

How long should I hold this yoga stretch for? 5 slow breaths

3. Pyramid pose

What is this yoga stretch good for? Lengthening the hamstrings, calves and spine.

• Stand with your feet together. Scissor your legs into a medium stride. Frame your front foot flat and frame with either hand.
• Rise onto the ball of your back foot to keep hips square and lower your back in neutral position (with no twist). Lengthen through your spine keeping ears away from shoulders.

Modification : ‘Place your hands on blocks or in prayer at your heart centre.’

4. Twisted crescent lunge

What is this yoga stretch good for? Lengthening and strengthening the legs, hip and spine.

• Get into a high lunge, with your back knee hovering above the floor and your hands in prayer position.
• Slowly twist the spine to one side, hooking the elbow outside of the knee. Stack the shoulders on top of each other, keep the heart open and gaze up toward the sky. On the inhale, elongate the spine and on the exhale take the twist slightly deeper.

Modification : ‘Place your back knee down, or your elbow on top of your front thigh, rather than tucking it to the side.’

5. Cobra pose

What is this yoga stretch good for? S trengthening the spinal muscles, glutes and back, and opening the chest and shoulders.

• Start lying on stomach with legs extended straight behind body, arms bent and palms flat on the floor by ribs, shoulders and head lifted a few inches above mat, gaze just in front of nose so spine stays neutral.
• Push through palms to raise upper body higher, but stop if lower back hurts.

Modification : ‘Sit your bum on the tops of your feet with your calves up and lean back for a similar heart opener.’

6. Standing forward fold

What is this yoga stretch good for? Stretching the hips, hamstrings, calves and spinal muscles.

• Bring your feet together, bend at the knees and grab opposite elbows behind your legs. Tilt your tailbone to the ceiling to lengthen hamstrings as you release lower back.

Modification : ‘Place blocks under your hands or place your hands on your shins, if it’s uncomfortable to aim for the floor.’

7. Revolved head to knee pose

What is this yoga stretch good for? Stretching the hamstrings, groin, shoulders, side body and lower back.

• Bend one knee and bring your heel in towards the groin. Ground through your sitting bones and extend through the crown of the head as you inhale. Engage your outstretched leg.
• As you exhale, take a side bend with your upper body towards the straight leg and lift your arm up and overhead.

Modification : ‘Bend your elbows and bring your fingers to touch behind your head.’

8. Cobbler’s pose

What is this yoga stretch good for? Stretching the inner thighs, groin and lower back.

• Bend your knees and bring the soles of your feet together as you let your knees fall out to either side.
• Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees.
• Press the outer edges of your feet together strongly. The feet may begin to open like a book. You can encourage this with your hands or hold onto your big toes.
• Sit up tall with a long spine while keeping your shoulder blades on your back and your shoulders moving away from your ears.

Modification : ‘Stay upright instead of folding forward, or place a folded blanket or block under your thighs or sit bones for added support.’

9. Pigeon pose

How long should I hold this yoga stretch for? Opening the hips and groin and stretching the lower back.

• Start in a low lunge with one leg forward and bent and 90 degrees and one leg back.
• Scoot your front leg back a bit, if need be, for extra room and unflex your foot and make sure left toes, heel, ankle, knee, and hip are all in the same line.

Modification : ‘If pigeon pose causes any pain or discomfort at your knees, come onto your back and take a reclined pigeon, with one foot crossed over the opposite knee, and the option to bring your legs in closer by holding behind the thigh.’

H ow long to hold for : 5-10 slow breaths

10. Child’s pose

What is this yoga stretch good for? Stretching the lower back, hips, thighs and ankles.

• Kneel, sitting back, knees apart.
• Exhale and lower your torso between your knees (or on top of your thighs), stretching your arms out in front of you and your hands on the floor.

Modification : ‘To make the pose extra restorative, place a pillow between your thighs and melt over it. Alternatively, you can bring your knees together and/or bring your arms back and place your hands on the floor alongside your torso with your palms up, releasing the fronts of your shoulders towards the floor.’

How long should I hold this yoga stretch for? 5-10 slow breaths

Ready to try a full yoga flow? Give this 45-minute session with Jessica Olie a go

Related stories:

• 14 benefits of yoga and why you should be doing it more regularly
• 13 types of yoga explained by the experts + how to pick the right style for you
• Hot yoga: Best classes in the UK, benefits, dangers

Bridie is Fitness Editor at Women's Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).

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How to Stretch Before a Workout to Help (Not Hinder) Performance

Plus, the 9 best dynamic stretches to do before any workout.

By Emily Laurence • July 11, 2024

What Is Dynamic Stretching?

The benefits of doing dynamic stretches, when to do dynamic stretches, dynamic stretches for running.

Dynamic Stretches for Cycling

Dynamic Stretches for Rowing

Tips for incorporating dynamic stretching into your routine.

Stretching isn’t typically the part of the workout most people look forward to. Most of the time, you want to get your heart pumping, endorphins flowing, and watch your spot on the leaderboard climb. Sure, after a workout it can feel good to sink into some static stretches , but how important is it really to warm up your muscles before a workout? And should that warm up include stretching?

The type of stretching typically done before a workout is known as dynamic stretching. 

“Dynamic stretching is stretching that incorporates movement rather than static stretching which involves being still,” says physical therapist Jasmine Marcus . 

Dynamic stretching can help protect the body from injury and can even give you a leg-up in the workout you're about to do. Inspired to give it a try? Keep reading for everything you need to know, including nine specific dynamic stretches to try at home.

“Dynamic stretching is taking your body through a series of movements to warm your body up, increase blood flow and joint range of motion, and reduce risk of injury ahead of your workout.  There is continued flow to it, as opposed to static stretches that are more likely to be done at the end of a workout,” says Peloton instructor Joslyn Thompson Rule . 

Still confused about how the two types of stretches are different? Sitting on the floor and holding onto your toes for 30 seconds is an example of a static stretch, as is any other stretch that you hold for a period of time. But quickly alternating lunges is an example of a dynamic stretch because the body is in movement versus staying still. Butt kicks are another example of a dynamic stretch because the legs are moving the entire time. 

One benefit of spending a few minutes doing some dynamic stretches at the beginning of a workout is that it prepares the body for the exercise you’re about to do; it’s gentler than going from zero to 100 straight away, says Joslyn. “Dynamic stretches, when programmed well, take your body through the planes of movement you will go through ahead of your workout so that you are ready for that movement during your workout,” she says.

Tanner Neuberger, a physical therapist at Athletico Physical Therapy says that, ideally, dynamic stretches mimic the movements you’ll do during your workout. For example, high knees and butt kicks are two types of dynamic stretches that can be helpful to do before a run .

“Dynamic stretches are intended to activate and warm up the joints and muscles, making them more efficient and ready for the demands of exercise,” says physical therapist Michael Masi .

While scientific research has found that dynamic stretching does not help prevent injuries on its own ( but dynamic stretching paired with dynamic movements can), Joslyn, Neuberger, and Masi say that it can help the body move more effectively. According to Masi, dynamic stretching may help reduce the risk of strains and muscle pulls because it helps increase muscle temperature and improve how elastic your tissue behaves. Neuberger calls out that dynamic stretching is just one of many tools that can be used to support the body during intense exercise. “Proper nutrition, hydration, and getting adequate sleep are all other tools that support the body during a workout,” he says.

Dynamic stretching could also help give you a competitive edge. This is because dynamic stretching helps increase flexibility and range of movement, which can help the body meet the demands of a workout with less strain than it would take if muscles and joints were stiff and trying to move through the same movements, says Masi. Yet another reason to spend a few minutes pre-workout doing them!  

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As the experts previously explained, the best time to do dynamic stretching is before a workout. You don’t have to spend too long moving through various stretches for it to be beneficial. “A typical dynamic stretching routine can last anywhere from two to 10 minutes, depending on the complexity of the activity and the number of body regions being addressed. For time management's sake, you may not want to do a full-body dynamic stretching routine if you’re only going to use a couple body regions during your workout,” Masi says.

Dynamic Stretching Before Working Out

It bears repeating that when you are thinking about what dynamic stretches to do before your workout, it’s helpful to think about the type of movements your workout will require from you. That way, you can devote your dynamic stretching time to warming up the muscles you’re about to put to work. Detailed below are dynamic stretches that can be beneficial to do before any type of workout as well as dynamic stretches for specific workouts, such as running, cycling, and rowing.

Dynamic Stretches for Warm Ups

If you want to learn some dynamic stretches that you can do no matter what type of workout you’re about to get into, these are two tried-and-true ones Masi recommends. Whether you’re about to lift weights, go for a run, or play a team sport, they are good ones to do while waiting for your class or game to start.

Arm Circles

Masi says that arm circles help warm up the shoulders, neck, and upper back. If you plan on lifting weights or playing a sport that requires a lot from the upper body (like basketball, tennis, or football), they can be especially beneficial.

1. Stand with your feet shoulder distance apart. Extend your arms straight out on either side.

2. Move your arms in a circular forward motion for between 30 and 60 seconds.

3. Switch directions, moving your arms in a circular backward motion for between 30 and 60 seconds.

Virtually all forms of exercise require you to use your legs, which is why Masi is such a fan of leg swings. He says they target the hip flexors, hamstrings, and glutes, specifically.  

1. Stand on one leg. Swing the other one back and forth. If you need extra support, hold on to something sturdy. 

2. Continue swinging your leg for between 30 and 60 seconds. Then, switch legs.

Plan on going for a run ? Whether you’ll be running multiple miles or doing some sprinting on the Peloton Tread+ , Neuberger recommends dynamic stretches that target the hip flexors, quadriceps, calves, hamstrings, and glutes—all of which are used during running. If you’ve ever noticed that the first few minutes of a run are more difficult than once you get into it, it’s because your muscles are still tight as you move though those first steps. The below dynamic stretches will help with that so you start out strong.

Walking Lunges

Marcus and Neuberger recommend walking lunges before running because it targets leg and thigh muscles needed for speed and endurance. Walking lunges also put the core to work, which is important for providing stability while running.

1. Step your right leg forward. Bend your right knee and lower down. Your back knee should be hovering right above the floor.

2. Stand up and step forward with your left leg. Bend your left leg and lower down. Once again, your back knee (on your right leg this time) should be hovering above the floor.

3. Repeat for 30 to 60 seconds.

Masi likes doing high knees before running because it warms up the hip flexors, quads, and calves in a movement that mimics running. He adds that it also elevates heart rate, an added cardiovascular benefit.

1. Stand up straight with your arms at your side. Bring your right knee up toward your chest, slightly above your waist. At the same time, lift your left arm, bending at the elbow.

2. Lower your right leg and left arm. Now, bring your left knee up toward your chest, slightly above your waist and lift your right arm, bending at the elbow.

3. Repeat for one minute.

Butt kicks also mimic the movement of running, which is why Masi recommends this dynamic stretch for runners. “[It] activates the hamstrings and stretches the quads, preparing the legs for the impact of running,” he says.

1. Jog in place, kicking the heels toward the butt. 

2. Continue jogging in place this way for one minute.

Dynamic Stretches for Cycling 

If you’re prone to experiencing stiff quads , hamstrings , or a lower back after cycling, moving through a few dynamic stretches that specifically target these areas before hopping on your Peloton Bike can help. Cycling can also cause tight hip flexors , so the hips are another area to focus on when doing dynamic stretches before riding.

Reverse Lunges with an Overhead Reach

Reverse lunges are one of Joslyn’s favorite dynamic stretches to do before a cycling class or bike ride because they target the glutes. Adding an overhead reach has the extra benefit of improving core stability and shoulder mobility .

1. Stand up straight with your arms at your sides. Step your left foot backward while lowering your hips and bending your right knee to 90 degrees.

2. Lift your arms overhead and rotate your torso toward your right leg.

3. Stand back up straight and repeat on the other side, stepping your right foot backward. Repeat for one minute.

Standing Bicycle Crunches

As you can tell by its name, standing bicycle crunches is a similar movement to pedaling, which is why Masi recommends cyclists do it before a ride. He explains that it activates the core and lower body, which are crucial for cycling.

1. Stand with your feet hip-distance apart. Place both hands behind your head, bending your elbows.

2. Bring your left knee up and try to touch it with your right elbow, while keeping the elbows wide.

3. Come back to the starting position. Bring your right knee up and touch it with your left elbow. Continue alternating for 60 seconds.

“The hips go through a lot of motion when rowing, so I recommend rowers start with some dynamic stretches targeting this part of the body,” Neuberger says. Besides focusing on your hips, it’s also helpful to warm up your shoulders, knees, and ankles before rowing.

Squat-to-Stand

“I love squat-to-stand to warm up the legs and spine ahead of rowing because they are constantly working throughout each stroke,” Joselyn says. If you have tight hips, this stretch will likely feel really good and offer some relief. 

1.  Stand with your legs slightly wider than hip-distance apart.

2. Bend down and touch your toes, sitting back into a deep squat. Keep your arms straight while touching your toes.

3. Stand back up and return to the starting position. Repeat for 30 seconds.

Want to warm up your arms before starting to row? Masi says this dynamic stretch will help loosen up the chest, shoulders, and upper back.

1. Stand up straight. Swing your arms wide and cross them over your chest.

2. Continue swinging your arms in this way for between 30 and 60 seconds.

In general, Neuberger says that five minutes of dynamic stretching is enough to warm the body up before working out. It doesn’t have to be super time-consuming!  

It’s important to keep in mind that the same dynamic stretches may not be best for everyone, says Masi. For a dynamic stretching routine tailored to your individual needs—which can depend on current or past injuries, any imbalances in the body , and the type of exercise you do regularly—he suggests working with a personal trainer, coach, or physical therapist.

Again, it’s not the end of the world if you don’t do any dynamic stretches before working out. But setting aside a few minutes to do so could help you get into your workout with less strain on the body, helping to protect you from injury, and give you a competitive edge. It just might become your new secret weapon!

Ready to try dynamic stretching? Download the Peloton App for stretching and warm up classes guided by expert instructors.

Featured Peloton Instructor

Joslyn Thompson Rule

A powerhouse and a self-proclaimed recovery fiend, Joslyn takes a holistic approach to training that nurtures the whole self.

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Top Prospect Finally Set to Begin Rehab Assignment; Could He Help Mets This Year?

Pat ragazzo | jul 11, 2024.

• New York Mets

This New York Mets ' top prospect is finally set to begin a rehab assignment after spending the last three months on the shelf.

Outfielder Drew Gilbert has been sidelined since April 7 due to a hamstring issue, which saw him suffer a setback in his initial rehab. As a result, he has not played in quite some time.

🚨 Rehab alert: We welcome Drew Gilbert back to action this afternoon against the Nationals! The @Mets ’ No. 3 prospect is scheduled to make his first appearance since April 6 with the @SyracuseMets . Here’s today’s starting lineup ⬇️ pic.twitter.com/DYSW1bitoU — Florida Complex League Mets (@FCLMets) July 11, 2024

Gilbert is one of the Mets' most exciting prospects, no. 3 in their farm system, and is close to being major league ready. He was also the Astros' no. 1 ranked prospect when New York acquired him and Ryan Clifford from Houston for ace starter Justin Verlander at last year's trade deadline.

The 23-year-old slashed .289/.381/.487 with a .868 OPS, 18 home runs and 59 RBIs across two levels of the minor leagues last season. He finished his campaign with the Double-A Binghamton Rumble Ponies upon joining the Mets' organization in the second half of the year. And Gilbert impressed in 35 games with Binghamton, hitting .325 with a .984 OPS and six homers.

Gilbert is a natural center fielder, which is an area the Mets are covered in with Harrison Bader being a top defender in baseball, and providing some production offensively this season since he is healthy. Brandon Nimmo occupies left field, but right field is open with Starling Marte on the IL due to a knee injury.

Marte has had a solid year at the plate, but his defense has taken a major hit, and now he is a big question mark due to his ailment. The 35-year-old is scheduled to undergo imaging on his knee again on Thursday to determine next steps. He underwent double groin surgery after the 2022 season, which hampered last year. In 2024, his bat has bounced-back, however, the knee is a concern now.

Gilbert could get a shot in right field in the big-leagues as long as he makes it through his rehab assignment without re-injuring himself. Although he only has seven games of Triple-A experience, Gilbert played at the University of Tennessee so he is a more polished and developed player coming from the collegiate level.

Gilbert needs to make it back to Syracuse, but should he perform well on his rehab assignment and later in Triple-A, it wouldn't be the craziest idea for the Mets to call him up down the stretch of the season to play right field.

PAT RAGAZZO

Pat Ragazzo is the reporter, publisher, site manager and executive editor for the Mets and Yankees websites on Sports Illustrated. Pat was selected as The Top Reporter & Publisher of the Year 2024 by the International Association of Top Professionals (IAOTP) for outstanding leadership, dedication, and commitment to the industry. He has been seen on several major TV Network stations including: SNY, FOX5, PIX11 and NY1. And can also frequently be heard on ESPN New York FM 98.7 FM and WFAN Sports Radio 101.9 FM as a guest. You can follow him on Twitter/X: @ragazzoreport. Pat also serves as the Mets insider for the "Allow Me 2 Be Frank" podcast with Frank "The Tank" Fleming of Barstool Sports.

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NASCAR qualifying at Pocono is complete, lineup set for Sunday's race

Qualifying is done at Pocono and the lineup is set for Sunday's Great American Getaway 400.

Ty Gibbs, driving the No. 54 Toyota owned by his grandfather, Joe Gibbs, won the pole with a lap averaging 170.031 mph around the 2.5-mile track.

"We were really fast. It was really fun," Gibbs said. "The car is really good. Hopefully we can go win tomorrow."

Sunday's race (USA, 2:30 p.m. Eastern) is the 21st of the 26-race NASCAR Cup Series regular season.

WANNA BET? Denny Hamlin tops NASCAR odds board, where's the love for Top-10 Todd? Betting advice for Pocono.

Sunday's Pocono NASCAR lineup

1. Ty Gibbs, No. 54 Joe Gibbs Racing Toyota

2. William Byron, No. 24 Hendrick Motorsports Chevrolet

3. Martin Truex Jr., No. 19 Joe Gibbs Racing Toyota

4. Denny Hamlin, No. 11 Joe Gibbs Racing Toyota

5. Josh Berry, No. 4 Stewart-Haas Racing Ford

6. Alex Bowman, No. 48 Hendrick Motorsports Chevrolet

7. Tyler Reddick, No. 45 23XI Racing Toyota

8. Ryan Blaney, No. 12 Team Penske Ford

That massive American flag that flies over the Pocono infield is called the Davey Allison Flag. The track erected it in the spot where his hauler was supposed to have parked in July 1993 We lost Davey 31 years ago today, but his memory is always present pic.twitter.com/OkC8gJfYOa — nascarman (@nascarman_rr) July 13, 2024

9. Zane Smith, No. 71 Spire Motorsports Chevrolet

10. Joey Logano, No. 22 Team Penske Ford

11. Chase Elliott, No. 9 Hendrick Motorsports Chevrolet

12. Kyle Larson, No. 5 Hendrick Motorsports Chevrolet

13. Christopher Bell, No. 20 Joe Gibbs Racing Toyota

14. Brad Keselowski, No. 6 Roush Fenway Keselowski Racing Ford

15. Carson Hocevar, No. 77 Spire Motorsports Chevrolet

16. Daniel Suarez, No. 99 Trackhouse Racing Chevrolet

17. Austin Dillon, No. 3 Richard Childress Racing Chevrolet

18. Chris Buescher, No. 17 Roush Fenway Keselowski Racing Ford

19. Ross Chastain, No. 1 Trackhouse Racing Chevrolet

20. Austin Cindric, No. 2 Team Penske Ford

21. Michael McDowell, No. 34 Front Row Motorsports Ford 

22. Harrison Burton, No. 21 Wood Brothers Racing Ford

23. Erik Jones, No. 43 Legacy Motor Club Toyota

24. Kyle Busch, No. 8 Richard Childress Racing Chevrolet

25. Noah Gragson, No. 10 Stewart-Haas Racing Ford

26. AJ Allmendinger, No. 16 Kaulig Racing Chevrolet

27. Daniel Hemric, No. 31 Kaulig Racing Chevrolet

28. Chase Briscoe, No. 14 Stewart-Haas Racing Ford

29. Bubba Wallace, No. 23 23XI Racing Toyota

30. Corey Lajoie, No. 7 Spire Motorsports Chevrolet

31. Ricky Stenhouse Jr., No. 47 JTG Daugherty Racing Chevrolet

32. John Hunter Nemechek, No. 42 Legacy Motor Club Toyota

33. Todd Gilliland, No. 38 Front Row Motorsports Ford 

34. Justin Haley, No. 51 Rick Ware Racing Chevrolet

35. Cody Ware, No. 15 Rick Ware Racing Chevrolet

36. Ryan Preece, No. 41 Stewart-Haas Racing Ford

37. JJ Yeley, No. 44 NY Racing Team Chevrolet

Qualifying Results from Pocono

The 37-car field was broken into two groups — Group A and Group B. The top five from each group moved into the final qualifying round to set the top 10 for Sunday's race.

The full Pocono lineup is coming here shortly.

Top five from Group A

Alex Bowman 170.136

William Byron 169.795

Denny Hamlin 169.202

Ryan Blaney 168.653

Joey Logano 168.473

THE BOOK ON DAYTONA Celebrate a fast-paced history of the Daytona 500 with new book; foreword by Richard Petty

Top five from Group B

Ty Gibbs 169.310

Tyler Reddick 169.087

Josh Berry 169.043

Martin Truex Jr. 168.719

Zane Smith 168.218

Final Round

Ty Gibbs 170.039

William Byron 169.661

Martin Truex Jr. 169.221

Josh Berry 169.135

Denny Hamlin 169.049

Alex Bowman 168.723

Ryan Blaney 168.678

Joey Logano 168.092

Tyler Reddick 168.083

Zane Smith 167.926

Where is Pocono?

Pocono Raceway is, quite naturally, in Pennsylvania's Pocono Mountains. More specifically, the track is located in the small town of Long Pond.

The Poconos have long been one of America's go-to summertime destinations.

Why? Let the locals' tourism folks explain.

"The four-county region is famous for its resorts, natural scenic beauty, 150 lakes including Lake Wallenpaupack, and quaint, historic towns."

And one weekend a year, the peace is gloriously shattered by roaring stock cars.  

Sunday is that day.