The Truth About Stretching: What the Research Says
Static stretching before exercise does not prevent injuries. This was a surprising finding when it emerged from large systematic reviews in the early 2000s, but it has been consistently replicated. Static stretching before activity can temporarily reduce power output and strength. Dynamic warm-ups that involve moving through ranges of motion, such as leg swings, arm circles, and light sport-specific movements, are more effective for preparing the body for exercise. Static stretching after exercise, when muscles are warm, improves flexibility over time without the performance drawbacks. Hold each stretch for 15 to 30 seconds without bouncing. Stretch to the point of mild tension, never sharp pain. Yoga and dedicated flexibility sessions are excellent ways to improve overall range of motion.
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