Stretching has always been a controversial topic in the world of fitness and sports. Should it be done before or after exercise? Does it actually prevent injuries and reduce muscle soreness? These questions have long been debated without clear answers. However, a recent study led by Prof. Dr. Dr. Jan Wilke from the University of Bayreuth has finally provided evidence-based recommendations for stretching, aiming to dispel myths and provide practical guidance.
Published in the Journal of Sport and Health Science, the research team’s recommendations are the result of a collaboration of 20 leading stretching researchers from around the world. The goal was to simplify and target stretching practices based on the latest scientific evidence. The team conducted a thorough review of existing research and engaged in a DELPHI process to reach a consensus on 12 key areas of stretching applications.
The recommendations cover a wide range of topics, from short-term flexibility gains to reducing muscle stiffness and improving cardiovascular health. For short-term flexibility gains, the team suggests at least two sets of stretching lasting 5-30 seconds. To reduce muscle stiffness, they recommend at least 4 minutes of static stretching five times a week. Additionally, for cardiovascular benefits, they advise at least 7 minutes of static stretching for acute effects and 15 minutes for long-term benefits.
While some areas of stretching still lack conclusive evidence, the researchers provide clear guidance on how stretching can support muscle growth and strength development. However, they caution against using stretching for purposes such as injury prevention, faster recovery, or posture correction, as the evidence is not strong in these areas.
Prof. Wilke emphasizes the importance of bridging the gap between scientific research and practical application, noting that it can take up to 17 years for research findings to be widely implemented. By combining evidence-based insights with expert opinions and practical experience, the team hopes to transform stretching into a valuable and targeted training method.
The study’s findings have been published in the Journal of Sport and Health Science under the title “Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts.” The researchers urge athletes, coaches, and therapists to consider these evidence-based recommendations when incorporating stretching into their training routines.
In conclusion, the scientifically grounded recommendations for stretching published by Prof. Dr. Dr. Jan Wilke and his international team provide clear guidance on how to effectively use stretching in practice. By following these evidence-based recommendations, athletes can optimize their training routines and maximize the benefits of stretching for improved flexibility, muscle health, and overall performance.
