Stretching's Utility Often Questioned by Experts
A groundbreaking consensus paper on stretching recommendations has been published in the Journal of Sport and Health Science by a team of 20 international researchers, led by Prof. Jan Wilke from the University of Bayreuth. This evidence-based research provides valuable guidance on when and how to stretch effectively for various purposes.
The research offers a range of recommendations to help individuals achieve their fitness goals, including improving flexibility, reducing muscle stiffness, and supporting cardiovascular health.
**Improving Flexibility** For those seeking short-term flexibility gains, the team advises performing at least two sets of stretches, each lasting between 5 to 30 seconds, regardless of the stretching technique used (static, dynamic, or PNF) [1].
**Reducing Muscle Stiffness** To achieve long-term improvements in muscle stiffness, the researchers suggest engaging in at least 4 minutes of static stretching per session, five times per week [1].
**Cardiovascular and Vascular Benefits** For those looking to positively influence their cardiovascular system and blood vessels, the consensus paper recommends at least 7 minutes of acute static stretching or 15 minutes of long-term static stretching [1].
In addition to these benefits, regular stretching can also lead to enhanced flexibility, allowing for easier movement and reducing the risk of muscle strains [2][3]. Improved posture can be achieved by balancing tight muscles, which can ease skeletal strain and enhance respiratory efficiency by opening the chest [2]. Increased blood flow and circulation to muscles are also promoted, delivering more oxygen and nutrients, aiding muscle recovery, and supporting energy levels [2]. Furthermore, stretching can contribute to cardiovascular health through better circulation, which helps reduce cardiovascular risk factors [2].
While stretching can be highly beneficial, it is important to note that it does not work effectively for every purpose. Although it is excellent for improving flexibility and reducing stiffness, its impact on performance enhancement and injury prevention is sometimes overestimated. For example, immediate performance gains from stretching alone are limited, and dynamic and sport-specific warm-ups are more effective for prepping muscles for activity [3]. Additionally, stretching may not prevent all types of injuries, especially if done without proper overall conditioning or alongside other preventive strategies [3].
In summary, stretching is a simple, accessible, and scientifically supported method to improve flexibility, reduce muscle stiffness, and support cardiovascular health when done regularly with appropriate duration and frequency. It is less effective when relied upon solely for enhancing athletic performance or comprehensive injury prevention.
The research team's recommendations are designed to guide trainers, therapists, and athletes alike in integrating stretching thoughtfully into their broader fitness routines for optimal effectiveness. Key scientifically supported practices include:
| Goal | Recommendation | |----------------------------|------------------------------------------------| | Flexibility (short-term) | ≥ 2 sets, 5–30 seconds per stretch | | Muscle stiffness (long-term)| ≥ 4 minutes static stretching, 5x/week | | Cardiovascular benefits | ≥ 7 minutes (acute) or 15 minutes (long-term) static stretching |
Stretching remains an easy and free tool but should be used judiciously within a comprehensive fitness regimen for the best results [1][2][3].
The research suggests that incorporating at least two sets of stretching exercises, lasting between 5 to 30 seconds, can help improve short-term flexibility irrespective of the technique used. Additionally, to achieve long-term improvements in muscle stiffness, it's recommended to engage in at least 4 minutes of static stretching per session, five times a week.
