Stretching is often seen as a natural and harmless part of physical activity. Many people do it out of habit, before or after training, without considering why.
According to recent research, this is precisely where the problem arises. Old advice persists even though scientific knowledge has changed.
An international panel of experts has reviewed the body of research on stretching and published its conclusions in the Journal of Sport and Health Science.
The aim was to bring clarity to a field marked by conflicting recommendations.
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What does stretching do?
A common assumption is that muscles become shorter if you do not stretch. According to the researchers, this is not correct.
Stretching does not change muscle length but instead affects the brain’s tolerance for movement.
When you feel stiff, it is therefore often due to the nervous system’s protective mechanisms.
Tracy Bonoffski, an exercise physiologist at the University of North Carolina at Charlotte, explains that stretching is about how much movement the brain allows, not about the muscle tissue itself.
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Before or after training
Stretching before a workout does not reduce the risk of injury. Static stretching on cold muscles can be particularly counterproductive.
Instead, researchers recommend light warm-ups and dynamic movements that resemble the activity you are about to perform.
After training, static stretching can have an effect because the muscles are warm.
At the same time, a research review in Sports Medicine shows that short periods of stretching are sufficient and that longer durations provide no additional benefit.
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Not the same needs for everyone
There is no single correct way to stretch. Age, mobility, and type of training play a major role.
According to Cedric X. Bryant, a physiologist and chief executive officer of the American Council on Exercise, too much stretching can even increase the risk of injury.
The research therefore points to a move away from rigid routines. Stretching is not wrong, but it should be used thoughtfully and tailored to the individual.
Sources: National Geographic, Journal of Sport and Health Science, and Sports Medicine.
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