Today's Topic 👉 Flexibility

What stretching can change (and what it can't)

February 24, 2026

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“Stretching has wide appeal, but there seems to exist some mismatch between its purported applications and what the evidence shows.”
— Journal of Sport and Health Science, 2025

Most stretching advice starts with a promise: stretch before every workout to prevent injury and recover faster.

But 20 of the world’s leading stretching researchers from 12 countries just published the first international consensus on what stretching actually does—and their findings overturn decades of common practice.

What the expert panel found:

  • Stretching is effective at improving range of motion.

  • Stretching does not reduce overall injury risk.

  • Stretching is largely inefficient for post-exercise recovery.

  • Stretching can temporarily reduce performance when done wrong.

If your flexibility routine doesn’t specify what you’re stretching, how long you’re holding, or what outcome you’re tracking—it’s probably content, not a plan. (4,5)

AT A GLANCE

  • Range of motion is the goal. Stretching effectively improves flexibility—both in a single session and over time. Build your practice around flexibility, not injury prevention. (1,6)

  • Timing matters. Dynamic stretching before exercise. Static stretching after training or in dedicated sessions. Not the other way around. (2,3)

THE DOSE

  • At least 2 days per week

  • 60 seconds total per muscle group (i.e., 2-4 reps of 15-30 seconds)

  • You don’t need to stretch painfully to improve. (4,5)

*links to sources at the bottom of the email

Warneke et al. (2025): Practical Recommendations on Stretching Exercise — The first time 20 leading stretching researchers from 12 countries agreed on what actually works.

Want a “flexibility fundamentals” plan you can actually follow? In this week’s Smarter Wellness Weekly, I break down the latest studies to help simplify what the research says so you don't have to.

SOURCES

  1. Warneke et al., 2025 — International expert agreement on stretching (JSHS)

  2. Kay & Blazevich, 2012 — Static stretch and performance (MSSE)

  3. Behm et al., 2016 — Stretching and performance review (APNM)

  4. Ingram et al., 2025 — How much stretching you actually need (Sports Medicine)

  5. Garber et al., 2011 — ACSM exercise guidelines (MSSE)

  6. Konrad et al., 2024 — Long-term stretching effects review (JSHS)

ABOUT THE CONTRIBUTOR

Brian S. Dye, Ed.D., is the founder of Applied Wellness, an evidence-based wellness education platform that helps people access, understand, and apply credible wellness information.

WELLNESS contributor for Slightly Smarter

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