While stretching can help prepare the body for exercise and athletics, the type and duration are key, experts said. Static stretching — holding a specific pose typically for a period of seconds ...

Secondly, further research has found that moderate-duration static stretching—around 30 to 45 seconds, in this study—can improve range of motion without eliciting any discernible negative ...

For the first time, an international research team has developed concrete, evidence-based stretching recommendations for ...

Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch ...

The static stretching group performed 15 minutes of pectoralis major (chest muscle) stretching, four days a week, over eight weeks. They used specific pieces of equipment like a pec deck to hold ...

The new rules dictate that the best way for athletes to get bendy is to use a foam roller for some light massage. Perform dynamic stretching as a warm-up--and to save the static stretching for after.

Do some static stretching before sports. If you're playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury. "If you're going to do an explosive movement ...

For instance, he and his colleagues found in a 2021 review that while static stretching before exercise didn’t always decrease the risk of injury, it did reduce muscle and tendon injuries when ...

Researchers have produced conflicting results when it comes to the best pre-workout stretch. For example, a well-cited August 2003 study showed evidence of static stretching for warm-ups worsening ...

Static stretching. This is the most common. It’s done by extending the muscle as far as you comfortably can and holding the stretch for up to 30 seconds. There are two types of static stretches: ...