Does Stretching Do Anything?

October 17, 2024

This is a question that physical therapists often get. The short answer is yes. Stretching helps

prevent injuries such as muscle strains, and tendinitis, just to name a couple.

But how does stretching the muscles help, and what is the best method? Static and dynamic

stretching are often mentioned in workout plans or group exercise classes. Let’s first break down

those terms.

Static stretching can be defined as extending the muscle, passively or actively, to its end

range (where you feel the stretch) and holding the position for a period of time. The benefits of

static stretching are:

Static stretching is more effective when performed after exercise, as the muscles are warmed up

and more tolerant of larger ranges of motion.

Dynamic stretching can be defined as controlled movement of the limb within full active range

of motion, which is usually rhythmic and repetitive. Dynamic stretching is often performed before

exercise because it can be done in a progressive manner to gradually increase the muscles’

temperature and pliability.

But there is another reason dynamic stretching is the recommended method in your warm-up:

in addition to increasing range of motion, dynamic stretching has been shown to help improve

muscle strength and performance. Some research indicates that dynamic stretching before exercise

can improve sports performance (sprints, jump height, and muscle force output), a result that static

stretching does not reproduce (1)(2)(3).

So why not dynamic stretching only? Multiple bouts of static stretching after

exercise can significantly improve muscle length and range of motion long-term, a result not

shown with dynamic stretching alone (4). For general fitness, the American College of Sports

Medicine recommends static stretching after activity (or an active warm-up), at least 2-3 days/week.

Each stretch should be held for 15-30 seconds and repeated 2-4 times (5).

Adults over 65 may need longer static stretch times than the recommended 15-30 seconds. It has

been shown that 60 seconds holds of static stretches were associated with greater improvements in

hamstring flexibility in older adults compared to shorter duration holds (6).

The best stretching program not only takes these research-supported guidelines into account, but

is also one that can actually be performed consistently. Consult your physical therapist to build a

stretching program tailored to you and your activity levels that can be safely and easily

incorporated into your routine.

By Aubin Sullivan