New Evidence-Based Guidelines for Effective Stretching Techniques

For the first time, an international team of researchers has formulated concrete, evidence-based recommendations for stretching exercises aimed at practical application. Led by Prof. Dr. Dr. Jan Wilke from the University of Bayreuth, their findings seek to address long-standing debates and myths surrounding stretching practices.

Stretching has long been a controversial topic in sports and health circles. Questions remain about whether it should be performed before or after physical activity, the optimal duration, and whether static or dynamic methods are more effective. Despite a wealth of scientific research pinpointing the most effective techniques and benefits—such as improved flexibility, injury prevention, and pain reduction—many practices in the field rely heavily on tradition and anecdotal evidence.

The new recommendations aim to clarify these uncertainties for athletes, coaches, and therapists by providing clear, science-based guidelines. It is important to note that stretching, while beneficial in certain contexts, does not universally guarantee improvements like postural correction or injury prevention. Alternatives such as strength training through full ranges of motion can sometimes be just as effective.

Prof. Wilke emphasizes the ease and accessibility of stretching: "Even though stretching doesn't always meet all its promises, it remains a simple, free, and readily available form of exercise. Our goal was to create clear, targeted recommendations so practitioners can utilize stretching more effectively."

The research team, comprising 20 leading experts, employed a rigorous process including literature reviews and Delphi consensus methodology, to develop these guidelines. They focused on 12 application areas, such as short-term flexibility gains, long-term muscle stiffness reduction, and cardiovascular benefits.

Key practical advice from the consensus includes:

• For immediate flexibility improvements: perform at least two sets, each lasting 5 to 30 seconds.
• To reduce muscle stiffness over time: engage in static stretching for at least 4 minutes, five times per week.
• To benefit blood vessels and cardiovascular health: static stretching should last at least 7 minutes acutely or 15 minutes for long-term effects.

While the evidence is less definitive in some areas, the group also provided guidance on stretching for muscle growth and strength, advising against reliance on stretching for injury prevention, recovery acceleration, or posture correction.

According to Wilke, bridging the gap between research and practice is crucial: "Research often takes many years to influence real-world application, but our work aims to accelerate this process, transforming stretching into a more precise and effective component of training."

The consensus statements, published in the Journal of Sport and Health Science, are the result of extensive analysis and agreement among experts. They offer practitioners a structured approach to incorporating stretching based on the latest scientific evidence.

Source: https://medicalxpress.com/news/2025-07-scientifically-grounded-published.html