Stretching's utility is often questioned by researchers
In a groundbreaking development, a team of 20 international researchers, led by Prof. Jan Wilke from the University of Bayreuth, have published a consensus paper on stretching recommendations in the Journal of Sport and Health Science. The paper offers a unified, evidence-based guide on the effects of stretching, providing valuable insights for trainers, therapists, and athletes alike.
The research team's findings suggest that regular stretching can bring about significant benefits, particularly in terms of flexibility gains, reducing muscle stiffness, and potentially influencing the cardiovascular system.
For those seeking immediate flexibility improvements, performing at least two sets of stretching for 5 to 30 seconds each, using any stretching technique—static, dynamic, or proprioceptive neuromuscular facilitation (PNF)—is effective. However, for lasting, long-term flexibility improvements, static or PNF stretching is recommended with 2–3 sets held for 30–120 seconds per muscle, ideally performed daily.
Stretching also demonstrates strong evidence for acutely and chronically reducing muscle stiffness. Yet, it is important to note that some muscle stiffness is beneficial for activities requiring explosive power, such as jumping or sprinting, since stiffness aids energy storage and release. Thus, stretching can be used strategically depending on the goals—reducing stiffness for mobility and comfort, or preserving stiffness for power and performance.
There is some evidence that chronic stretching may promote vascular health, potentially benefiting the cardiovascular system. However, more high-quality studies are needed to confirm and clarify these cardiovascular benefits.
Despite these benefits, it is essential to note that stretching does not significantly contribute to muscle growth, injury prevention as a sole strategy, posture improvement, or acute post-exercise recovery enhancement.
Prof. Jan Wilke, the lead researcher, emphasises that stretching, while effective in certain areas, is often overrated in others. He suggests that stretching is a simple, always-available, and free form of training when used correctly. However, greater flexibility can be achieved through strength training that covers the full range of motion.
These evidence-based recommendations offer a practical guide for incorporating stretching into exercise routines and rehabilitation programmes, ensuring that it is used effectively and appropriately to achieve the desired results.
Stretching, as part of a health-and-wellness routine, can help promote vascular health and reduce muscle stiffness, which is beneficial for overall flexibility and mobility. Additionally, science suggests that incorporating strength-training exercises alongside stretching can lead to greater flexibility gains in the long term, rather than relying solely on stretching for this purpose.
