The results show that stretching is worthwhile! It improves flexibility in both the short and long term. For example, it makes perfect sense to stretch as a warm-up: 5-30 seconds of stretching exercises in at least 2 sets. The method used is irrelevant, whether static, dynamic, or bouncing. To reduce muscle stiffness in the long term, experts recommend 10 minutes of intensive static stretching 5 days a week. Our illustration provides a summary overview with clear recommendations for training.

However, the study also critically discusses the fact that stretching alone cannot correct poor posture, for example. Strength training is important here! And strength training requires muscle growth, which is also not possible through stretching alone.

Even if stretching sometimes tweaks and you have to push yourself to do it, it still feels good to us in some way, doesn't it? The mental component plays an important role here. Stretching is essential in rehabilitation, and for people who cannot do classic strength or endurance training, stretching is a wonderful alternative with positive effects on the cardiovascular system.

If stretching feels to you too, then stick with it and integrate it into your routine today using the right methods!

Sources:

Tagesschau, accessed online on 18.09.25 Wissenschaftler entlarven Dehn-Mythen | tagesschau.de

Warneke K, Thomas E, Blazevich AJ, et al., 2025. Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts. J Sport Health Sci 2025;14:101067 https://doi.org/10.1016/j.jshs.2025.101067