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

Area of Science:

• Sports Science
• Clinical Practice
• Exercise Physiology

Background:

• Stretching's purported benefits often lack consistent evidence, leading to discrepancies in research and practice.
• Systematic reviews on stretching show heterogeneous results, potentially due to varied methodologies.
• This consensus paper aims to reconcile conflicting findings on stretching's effects.

Purpose of the Study:

• To provide evidence-based recommendations on stretching for athletic performance and clinical settings.
• To unify divergent findings regarding the efficacy of various stretching applications.
• To clarify the effects of stretching on range of motion, performance, and recovery.

Main Methods:

• A panel of 20 experts reviewed existing systematic reviews.
• Key terminologies were defined, and guidelines were developed using a Delphi consensus approach (≥80% agreement).
• The analysis covered stretching's acute and chronic effects on range of motion, strength, hypertrophy, stiffness, injury prevention, recovery, posture, and cardiovascular health.

Main Results:

• Consensus confirmed that chronic and acute stretching improves range of motion and reduces muscle stiffness.
• Chronic stretching may benefit vascular health, though further research is needed.
• Stretching does not significantly contribute to muscle growth, serve as a sole injury prevention strategy, improve posture, or acutely enhance recovery.

Conclusions:

• Recommendations offer guidance for athletes and practitioners on the evidence-based applications of stretching.
• Identified research gaps require further investigation to fully understand stretching's effects.
• The findings highlight the need for nuanced application of stretching techniques in sports and clinical settings.