Practical recommendations on stretching exercise: a Delphi consensus statement of international research experts

Review written by Dr Travis Pollen info

Key Points

  1. Stretching is commonly recommended to enhance flexibility, which is considered one of the five domains of physical fitness.
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BACKGROUND AND OBJECTIVE

Flexibility is considered one of the five domains of physical fitness by the American College of Sports Medicine (1). To improve flexibility, stretching is often recommended, typically as a warm-up or cool-down. In fact, stretching is one of the most extensively studied interventions in exercise and rehabilitation (2). Beyond flexibility, stretching is also thought to enhance performance, prevent injuries, and reduce muscle soreness.

However, the actual evidence for the benefits of stretching is conflicting. The effectiveness varies depending on the type, volume, intensity, and timing of the stretching. In addition, there’s a substantial gap between research and practice: many practitioners have an incomplete understanding of the current evidence (3). This international consensus statement aimed to bridge that gap by providing practical recommendations for stretching for healthy and athletic populations.

Stretching is one of the most extensively studied interventions in exercise and rehabilitation.
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Contrary to popular belief, most evidence shows stretching doesn’t protect against all-cause injuries - it may reduce muscle injury risk, but it may simultaneously increase the risk of bone and joint injuries.

METHODS

  • A panel was assembled consisting of 20 experts with both practical and research expertise from 12 countries.
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