Is Stretching Worth Your Time?
Share
Stretching is something most of us have done at some point — before a workout, after a jog, or even just to loosen up in the morning. But how effective is stretching really? A team of international experts came together to review the evidence and clear up common confusion around stretching. Here's what they found and what it means for you.
Stretching to Improve Flexibility
If your goal is to increase flexibility, stretching definitely helps. For short-term improvements in range of motion, doing at least two rounds of 5 to 30 seconds per muscle works well. All types of stretching — static (holding a stretch), dynamic (moving stretches), and PNF (partner-assisted techniques) — seem to work equally.
For long-term flexibility, daily stretching of 2 to 3 sets of 30 to 120 seconds per muscle is recommended. Static and PNF stretching tend to work better than dynamic stretching for this purpose. That said, other methods like foam rolling or resistance training also help improve flexibility, so you can choose what works best for you.
Stretching Before a Workout
If you're getting ready for a workout, be careful with how you stretch. Long static stretches held for more than 60 seconds may actually reduce your muscle strength temporarily. That’s not ideal before strength or speed-based activities.
Instead, go for short static stretches combined with dynamic movements like arm swings, leg kicks, or light jogging. These options warm you up without hurting your performance.
Can Stretching Make You Stronger?
Surprisingly, yes — but only a little, and only with high volumes. Stretching for at least 15 minutes per muscle, five times a week for six weeks, may slightly increase muscle strength. This can be useful for people who can’t do regular strength training. Still, lifting weights or doing resistance exercises remains the best way to get stronger.
Will Stretching Help You Build Muscle?
Similar to strength, stretching can lead to small muscle gains if done consistently and for long periods. But the effect is small, and it takes a lot of time. If your main goal is to build muscle, resistance training is far more efficient. Stretching can be a helpful add-on if you're unable to do other forms of exercise.
Stretching to Reduce Muscle Stiffness
Stretching can help reduce muscle and tendon stiffness, but it needs to be done for long enough. To see noticeable changes, you should hold static stretches for at least 4 minutes per muscle. This can be useful in some situations, but less stiffness isn’t always better. In sports that rely on explosive power, like sprinting or jumping, less stiffness might hurt performance.
Can Stretching Prevent Injuries?
This is a common belief, but the evidence doesn’t fully support it. While long-term stretching might slightly reduce the risk of muscle injuries, it doesn’t seem to prevent overall injuries. And it could even increase the risk of bone or joint injuries. Instead, strength training, balance exercises, and proper warm-ups are better proven to prevent injuries.
Is Stretching Good for Recovery?
Many people stretch after exercise to reduce soreness or speed up recovery. However, research shows that stretching doesn't actually help much with recovery. It doesn't reduce muscle soreness or restore strength or flexibility faster. If stretching feels good to you, it’s fine to include, but don’t expect major benefits.
Stretching and Posture
Some physical therapy routines involve stretching tight muscles to improve posture. But studies show that stretching alone doesn't lead to meaningful postural changes. Strengthening weak muscles is much more effective.
Stretching for Heart and Blood Vessel Health
Newer research shows that regular static stretching might help improve blood flow and reduce stiffness in your arteries. This could be helpful for people who can’t do more active forms of exercise. For potential benefits, try 15 minutes per muscle, five days a week, for at least four weeks.
Final Thoughts
Stretching has its place — especially for increasing flexibility, reducing stiffness, and possibly improving circulation. But it’s not a magic fix for everything. It doesn’t significantly build muscle, prevent all injuries, or boost recovery after workouts. Like any tool, it works best when used with a clear goal in mind.
If you enjoy stretching, keep doing it. Just be smart about how you include it in your routine. And remember, other methods like strength training, dynamic warm-ups, and foam rolling can offer similar or even better results for some goals.