Stretching: Expert Guidelines 2025

What’s This Research About?

Stretching research is vast and sometimes contradictory. This paper aimed to unify terms and provide practical, evidence-based recommendations for coaches, clinicians, and exercisers. It did so by bringing together international experts to agree on definitions and to translate the best available evidence (largely from systematic reviews) into clear guidance for common goals: ROM, strength, hypertrophy, stiffness, injury risk, recovery, posture, and cardiovascular health.

This expert Delphi consensus gathers 20 leading stretching researchers to clarify what stretching does—and does not—do. The panel agrees that stretching (static, dynamic, and PNF) improves range of motion (ROM) acutely and over time, and that static stretching can reduce passive muscle-tendon stiffness when done at sufficiently high “dose.” They also judged that consistent static stretching may benefit vascular health, though evidence is still limited. In contrast, they do not recommend stretching as the primary way to build muscle size or strength, prevent injuries, improve posture, or speed up post-exercise recovery. The paper also standardizes definitions (static, dynamic, PNF) and offers practical dosing guidance for different goals.

Highlights

• Clear, consensus definitions for static, dynamic, and PNF stretching.
• Stretching increases ROM acutely (minutes) and chronically (weeks); static/PNF favored for chronic gains.
• Avoid prolonged (>60 s per muscle) static holds right before maximal strength/power efforts.
• To reduce stiffness, dose is high: ≥4 min per muscle (acute) and ≥4 min per muscle, 5×/wk for ≥3 weeks (chronic).
• Possible cardiovascular benefits from static stretching (acute and chronic), but evidence is early; suggested doses provided.
• Not recommended as primary strategies for: hypertrophy/strength, posture change, general injury prevention, or rapid post-exercise recovery.