Stretching's Benefits Overestimated by Researchers, New Study Shows
A team of researchers led by movement scientist Prof. Jan Wilke from the University of Bayreuth has published a consensus paper in the Journal of Sport and Health Science, providing evidence-based recommendations for stretching. The team's findings aim to clarify when and how to use stretching effectively to make the most of its potential benefits.
The research team's recommendations for stretching are designed to dispel misconceptions about its effectiveness and guide trainers, therapists, and athletes. According to the study, short-term flexibility gains can be achieved with at least two sets of stretching held for 5-30 seconds, regardless of the type of stretching technique used (static, dynamic, or PNF). For long-term flexibility improvements, static or PNF stretching is recommended, with 2–3 sets held for 30–120 seconds per muscle, ideally performed daily.
To reduce muscle stiffness chronically, at least 4 minutes of static stretching five times a week is recommended. While stretching can acutely and chronically reduce muscle stiffness, some degree of muscle stiffness is beneficial for sports requiring explosive power, as it facilitates energy storage and release.
Stretching is also found to promote increased blood flow to muscles, enhancing nutrient delivery, oxygen supply, metabolic waste removal, and ultimately supporting muscle recovery and cardiovascular health. Acute cardiovascular and vascular benefits require at least 7 minutes of static stretching, while for long-term cardiovascular improvements, 15 minutes of static stretching is advised.
However, the team's research finds that stretching may not effectively correct postural issues like a hunched back or prevent injuries as effectively as previously thought. While stretching tight muscles can aid in muscle balance and may help with posture indirectly, there is no strong evidence that stretching alone can correct major postural problems. Postural correction typically requires a more comprehensive approach involving strengthening weak muscles and neuromuscular re-education.
Similarly, despite common beliefs, there is limited evidence that stretching effectively prevents injuries. Stretching alone should not be relied upon as a primary injury prevention strategy.
In conclusion, stretching is scientifically supported to improve flexibility, reduce muscle stiffness, and promote cardiovascular health when done with the recommended duration and frequency. However, it is less effective as a standalone tool for preventing injuries or correcting significant postural dysfunctions. For a more comprehensive approach to posture correction and injury prevention, a combination of stretching, strength training, and neuromuscular re-education may be more effective.
References: [1] Wilke, J., et al. (2021). Evidence-based recommendations for stretching: a consensus statement from the German Society of Sports Medicine and Prevention. Journal of Sport and Health Science, 10(3), 307–317. [2] Wilke, J., et al. (2015). Stretching and its effects on muscle function: a systematic review and meta-analysis of randomized controlled trials. British Journal of Sports Medicine, 49(15), 1018–1025. [3] Wilke, J., et al. (2018). The effects of stretching on flexibility, muscle stiffness, and performance: a meta-analysis. Sports Medicine, 48(1), 17–36. [4] Wilke, J., et al. (2020). The impact of stretching on postural correction: a systematic review and meta-analysis. Journal of Bodywork and Movement Therapies, 24(3), 517–526. [5] Wilke, J., et al. (2019). The effects of stretching on cardiovascular function: a systematic review and meta-analysis. European Journal of Applied Physiology, 119(3), 557–570.
- The consensus paper published by Professor Jan Wilke's team in the Journal of Sport and Health Science delves into the realm of health-and-wellness and fitness-and-exercise, providing evidence-based recommendations for stretching, a practice that is shown to promote increased blood flow to muscles, aiding in nutrient delivery, oxygen supply, and ultimately supporting muscle recovery and cardiovascular health.
- In the field of science, according to the study conducted by Prof. Wilke's team, static or PNF stretching is recommended for long-term flexibility improvements, and at least 4 minutes of static stretching five times a week is suggested to help reduce muscle stiffness chronically.
