From the Guidelines
Stretching is beneficial but not absolutely necessary for everyone, though the consequences of not stretching depend on your activities and individual needs. For general health and fitness, incorporating regular stretching helps maintain flexibility, improve range of motion, and may reduce injury risk during physical activities. Without stretching, you might experience increased muscle tightness, reduced mobility over time, and potentially higher risk of strains or injuries during sudden movements. For sedentary individuals, lack of stretching can contribute to poor posture and muscle imbalances that may lead to discomfort or pain.
Key Points to Consider
- The most recent and highest quality study, 1, suggests that flexibility exercises should be performed at least 2 days a week, involving holding a stretch to the point of tightness for 10–30 s and repeating each stretch 2–4 times.
- To incorporate stretching effectively, aim for 5-10 minutes of dynamic stretching before exercise and 5-10 minutes of static stretching after workouts, focusing on major muscle groups including hamstrings, quadriceps, calves, shoulders, and back.
- The benefits of stretching come from improving blood flow to muscles, maintaining connective tissue elasticity, and preserving joint range of motion, which collectively support better movement patterns and physical function throughout life.
Recommendations for Stretching
- For adults, aim for at least 2 days of flexibility exercises per week, with a minimum of 10 minutes per session, as recommended by 1.
- Incorporate dynamic stretching before exercise and static stretching after workouts, holding each stretch for 10-30 seconds and repeating 2-4 times.
- Focus on major muscle groups, including hamstrings, quadriceps, calves, shoulders, and back, to maintain flexibility and reduce injury risk.
Importance of Stretching in Daily Life
- Regular stretching can help reduce muscle tightness and improve range of motion, making daily activities easier and reducing the risk of injury.
- For sedentary individuals, incorporating stretching into daily routines can help improve posture, reduce muscle imbalances, and prevent discomfort or pain.
- As recommended by 1, adults should aim to perform flexibility exercises at least 2 days a week, with a focus on maintaining or improving flexibility and balance.
From the Research
Importance of Stretching
- Stretching is a widely accepted practice in sports and fitness, but its effectiveness in preventing injury and reducing muscle soreness is debated 2, 3, 4.
- Some studies suggest that stretching before or after exercise does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults 2.
- However, other studies have found that stretching can reduce the risk of bothersome soreness and injuries to muscles, ligaments, and tendons 3.
Consequences of Not Stretching
- Not stretching may not lead to significant increases in injury risk or muscle soreness, as some studies have found that the effects of stretching on these outcomes are small or statistically insignificant 2, 3.
- However, not stretching may also mean missing out on potential benefits, such as improved flexibility and reduced muscle stiffness 5, 6.
- It is also possible that not stretching could lead to decreased performance, as some studies have found that stretching can improve strength and power output 5.
Key Findings
- A study published in the British Journal of Sports Medicine found that stretching before and after physical activity reduced the risk of bothersome soreness and injuries to muscles, ligaments, and tendons, but did not appreciably reduce all-injury risk 3.
- A review of studies on the effects of stretching on strength performance found that acute decreases in strength following stretching are common, but the underlying mechanisms are not well understood 5.
- A clinical commentary on muscle stretching interventions summarized the evidence related to stretching in exercise and rehabilitation, highlighting the controversy surrounding the best type of stretching for a particular goal or outcome 6.