Scientifically grounded recommendations for stretching published for the first time

For the first time, an international research team has developed concrete, evidence-based stretching recommendations for practical use. The team was led by Prof. Dr. Dr. Jan Wilke of the University of Bayreuth. Their recommendations, published in the Journal of Sport and Health Science, aim to settle long-standing controversies and dispel common myths surrounding stretching.

Stretching has been a topic of heated debate for decades. Should it be done before or after sport? For how long? Static or dynamic? And can stretching really prevent muscle soreness, reduce pain, and lower the risk of injury? Despite solid scientific evidence on the most effective methods and effects of stretching, its use in practice is often based on belief or hearsay rather than facts.

The recommendations from the international team, coordinated in Bayreuth, seek to cut through the confusion and provide clear guidance to athletes, coaches, and therapists on when and how stretching makes sense.

The areas of application for stretching are wide-ranging—from improving flexibility to preventing injuries and treating pain. However, stretching does not always deliver the benefits often attributed to it. For instance, it cannot correct postural issues such as a rounded back, and appears to offer limited value in injury prevention.

In many cases, evidence-based alternatives exist that are just as effective, if not more so. For example, strength training performed through the full range of motion can also lead to improved flexibility.

“What’s missing are clear recommendations for practical use. Because even if stretching doesn’t always live up to its promises, it remains an easy-to-apply, always-available, and free form of exercise,” says Prof. Dr. Dr. Jan Wilke, Chair of Neuromotorics and Movement at the University of Bayreuth.

A group of 20 of the world’s leading stretching researchers joined forces under the leadership of Prof. Wilke to develop recommendations based on the latest scientific evidence. Their goal: to make stretching practice simpler and more targeted. When is stretching useful, and when not? What duration and technique are appropriate?

As a first step, the international consortium reviewed the current body of research. They then conducted a so-called DELPHI process, in which statements and recommendations were discussed anonymously across several rounds until a clear consensus was reached.

Despite the topic’s complexity, the group was able to agree on all 12 application areas investigated. The research team recommends, for example:

• For short-term flexibility gains: at least two sets (5–30 seconds), regardless of stretching technique
• For reducing muscle stiffness: at least 4 minutes of static stretching five times a week for long-term effects
• For benefits to the cardiovascular system and blood vessels: at least 7 minutes of static stretching (acute) or 15 minutes (long-term)

The literature is less conclusive in other areas. Nonetheless, the researchers also provide concrete recommendations on stretching to support muscle growth and strength development. However, they also advise against stretching for purposes such as injury prevention, faster recovery, or posture correction.

“Studies show that it takes an average of 17 years for research findings to become established and widely known in practice. That’s why our team’s work is especially important for bridging the gap between science and application. By combining evidence-based insights with expert opinion and practical experience, we hope to help transform stretching from a contentious issue into a valuable—but carefully targeted—training method,” says Wilke.