Stretching's Utility Questionable According to Scientists
A recent consensus paper, published in the Journal of Sport and Health Science, has provided evidence-based recommendations on when stretching works and when it doesn't for fitness, posture, and recovery. Led by Prof. Jan Wilke from the Chair of Neuromotorics and Movement at the University of Bayreuth, the research team's findings aim to offer guidance for trainers, therapists, and athletes.
The consensus paper emphasises that stretching, when used correctly, can be an easy-to-use, always-available, and free form of training. However, the research team's recommendations on how to use stretching effectively are not detailed in the provided paragraph.
In terms of when stretching is effective, it is most beneficial for improving flexibility and range of motion, supporting posture, enhancing circulation and recovery, reducing muscle tension and the risk of injuries, and aiding functional fitness and strength when combined with stability and balance exercises.
Improving Flexibility and Range of Motion: Stretching lengthens muscles and tendons, which improves overall flexibility and joint range of motion, positively impacting posture and mobility.
Supporting Posture: Regular stretching helps improve posture by alleviating muscle tension and promoting better alignment.
Enhancing Circulation and Recovery: Stretching increases blood flow to muscles, delivering oxygen and nutrients that aid in tissue repair and reduce muscle stiffness after exercise, making it an effective active recovery tool to reduce soreness and prevent injuries.
Reducing Muscle Tension and Risk of Injuries: Consistent stretching relieves muscle tightness and can reduce the risk of strains or injuries, especially if incorporated daily.
Functional Fitness and Strength: Combining stretching with stability and balance exercises supports functional fitness, aiding strength-building and injury prevention.
However, stretching is less effective when used alone solely to enhance muscle strength or immediate performance and when relying on unproven devices. For instance, there is limited scientific evidence supporting the effectiveness or health benefits of devices marketed for posterior chain stretching, such as the CastleFlexx.
In addition, the benefits of stretching for preventing muscle soreness, improving posture, or speeding up recovery are not definitively established. Prof. Wilke states that stretching can be effective in certain areas but is often overrated in others.
Regarding the duration of stretching, at least two sets of stretching for 5 to 30 seconds each are recommended for short-term increased flexibility. For long-term benefits, at least 4 minutes of static stretching is recommended per session, and stretching should be performed at least 5 times a week.
For positively influencing the cardiovascular system and blood vessels, at least 7 minutes of acute static stretching or 15 minutes of long-term static stretching is recommended.
In conclusion, the consensus paper provides evidence-based recommendations that highlight the importance of stretching as part of a comprehensive fitness and wellness routine rather than a standalone solution. Stretching should be integrated with other fitness elements like strength and balance training for optimal results.
In alignment with the consensus paper published in the Journal of Sport and Health Science, stretching becomes an essential component of a holistic health-and-wellness program, particularly for improving flexibility, supporting posture, and enhancing circulation for recovery. However, it's important to note that relying solely on stretching for muscle strength or immediate performance may not yield significant results. When combined with stability and exercise, stretching can contribute to functional fitness and strength, as well as injury prevention. Further research is needed to determine the definitive benefits of stretching for preventing muscle soreness, improving posture, or accelerating recovery.
