Practical advice on stretching, such as 'static stretching increases range of motion' and 'it's not suitable for reducing injury risk'
Stretching is a common part of everyday life, whether it's before or after gym class or recreational sports, but some of the claims about stretching are misleading. To address this, a panel of 20 experts with both practical experience and academic knowledge compiled practical advice on stretching.
Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts - ScienceDirect
Experts categorize stretching into three types and explain their definitions. The first is 'static stretching,' which involves holding a joint in a position that creates resistance or discomfort and stretching soft tissues such as muscles and tendons. The second is 'dynamic stretching,' which involves stretching soft tissues through dynamic movement without external force. The third is 'prolonged non- stop stretching,' which combines static stretching with muscle contraction.
After defining stretching, experts have summarized whether stretching is effective for various purposes and, if so, which stretches are appropriate.
Increased range of motion (short-term)
For many years, short-term improvements in range of motion have been considered one of the primary purposes of stretching. In fact, systematic reviews with meta-analyses have demonstrated that stretching can rapidly improve range of motion. When using stretching to improve range of motion short-term, experts recommend 'at least two 5- to 30-second soft tissue stretches.' It should be noted that the type of stretching is not important, as all types of stretching have similar effects.
Increased range of motion (long-term)
Increasing long-term range of motion is important for athletes and recreational sportspeople, and has been linked to mortality in midlife. Experts recommend static or PNF stretching for long-term range of motion improvement, with two to three sets per day for 30 to 120 seconds for each muscle/soft tissue.
◆ Muscle strength performance (short-term)
Many studies have shown that prolonged static stretching can lead to a rapid decline in force output. Experts advise no more than 60 seconds of static stretching per muscle if you're aiming for high-performance strength. If you do need to stretch, they recommend dynamic stretching or incorporating short bursts of static stretching into your dynamic warm-up.
◆ Muscle strength performance (long-term)
While experts don't recommend stretching as a primary strategy for improving muscle strength, they argue that stretching can be somewhat helpful for people who can't engage in effective muscle-strengthening exercises such as strength training. To improve long-term muscle performance through stretching, experts recommend high-intensity static stretching for at least 15 minutes per session at least five times a week for at least six weeks.
◆ Muscle hypertrophy
If you want to increase muscle mass, you should first do strength training, and stretching should not be your primary strategy for muscle hypertrophy. However, for those who cannot do strength training, stretching can be an alternative option, and experts say that static stretching for at least 15 minutes per muscle per day for at least six weeks will be effective. However, because the effect is small, the time-benefit analysis should be carefully considered.
◆Relief of muscle stiffness (short-term)
Reducing muscle and tendon stiffness is associated with increased range of motion, and recent studies have shown that stretching can improve stiffness in the short term. Experts recommend static stretching for at least four minutes per muscle if your goal is to reduce muscle stiffness.
◆Relief of muscle stiffness (long-term)
Stretching has been shown to be an effective intervention for long-term improvement of muscle stiffness. Experts advise static stretching under professional supervision for at least four minutes per muscle, five times per week, for at least three weeks.
◆ Reduced risk of injury
While stretching is generally expected to reduce the risk of injury, there is no clear evidence that it is effective in preventing injury. The experts stated, 'The panel does not recommend stretching in general for the purpose of injury prevention.'
Post-exercise recovery
Stretching is sometimes incorporated into cool-down routines to reduce muscle soreness and promote muscle recovery after exercise, but experts do not recommend stretching as part of a post-exercise recovery routine, citing a lack of reliable evidence regarding post-exercise recovery and stretching.
Improved muscle balance and posture
Some people incorporate stretching to improve muscle imbalances and posture. In fact, a systematic review has shown that combining muscle strengthening and stretching can improve posture. However, the effectiveness of stretching alone has not been confirmed, so experts do not recommend stretching to improve posture.
◆Improvement of vascular system (short-term)
Research has shown that when muscles are stretched, stress is placed on the blood vessels in the muscles, which has a positive effect on blood pressure, heart rate, arteriosclerosis level, etc. Experts recommend static stretching for at least seven minutes per muscle, as stretching to supplement medication is effective.
◆Improvement of vascular system (long-term)
Although there is limited evidence regarding stretching and long-term improvements in the vascular system, it has been suggested that it may have beneficial effects on the vascular system. Experts recommended that when stretching to reduce arterial stiffness, increase heart rate variability, and improve endothelial function, static stretching should be performed for 15 minutes per muscle, five times a week for at least four weeks.
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