Several studies show that static stretching does not change the ability of the muscle to lengthen rather it increases what is referred to as a stretch reserve. It is thought that more exposure to static stretching makes people feel the stretch less and are more likely to push into the stretch!

Stretch reserve is the tolerance to stretch sensation

Depending on the amount of stretch, the person may cross over into what is called the plastic zone where you pull on the connective tissue and create physical changes in the connective tissue. Think of it as pulling on a plastic bag where it stretches but doesn’t come back together – this could be bad because these changes can be permanent.

Exposure to static stretching can reduce pain 

• Several studies have shown that while stretching doesn’t change the extensibility of the muscles people do report reduced pain
• May be due to people getting use to the stretch/pain/discomfort sensation changing pain perception

Stretching doesn’t seem to reduce instances of injury 

• Several studies have not shown any decrease in potential for injury following stretching routine

Stretching reduces muscle power output and endurance 

• Studies have shown that strengthening exercises tend to suffer when performed after stretching routine
• Also show that people have reduced vertical jump when performed following stretching\

Stretching is useful following muscle strains 

• Studies have shown that stretching can help a person recover from muscle strains/pulls comparative to non stretching

Take home points:

• Stretching is not bad but needs to be re-evaluated if it is something that will help a person’s current state
• Stretching doesn’t change the muscle length but the pull on the connective tissue can reduce the stretch sensation contributing to what is perceived as improve range of motion
• It can help reduce pain and more quickly get people feeling better following a muscle strain/pull
• It can reduce muscle strength and power output possibly reducing the effectiveness of resistance training/workout

2024 Update: What Current Research Tells Us About Stretching

Dynamic vs. Static Stretching: The research consensus has solidified considerably since earlier studies. Current evidence strongly supports dynamic warm-up (leg swings, arm circles, hip rotations, walking lunges) over static stretching before athletic activity. A 2023 systematic review and meta-analysis in the Journal of Strength and Conditioning Research confirmed that pre-exercise static stretching held for 60+ seconds reduces muscle power output by approximately 5-8%, whereas dynamic warm-ups improve performance. For post-exercise and general flexibility work, static stretching of 30–60 seconds per muscle group, performed after activity or as a dedicated session, remains valuable and is associated with improved range of motion over time.

How Much Stretching Is Actually Needed? Research on stretching dosage has provided important clarity. A 2022 meta-analysis found that as little as 5 minutes of daily static stretching can produce clinically meaningful improvements in flexibility over 4–8 weeks. However, more recent research has challenged the idea that gaining flexibility is primarily about lengthening muscles — the dominant mechanism appears to be neurological (increased stretch tolerance and reduced pain sensation from receptors in the muscle) rather than true tissue lengthening in most cases, especially with short-duration stretching programs. Longer-duration, higher-load stretching programs (passive stretching >2 minutes, done daily for months) can create some structural changes, but these are gradual and require consistency.

Mobility Training vs. Stretching: One of the most important developments in the movement science field is the growing distinction between passive flexibility (stretched length) and active mobility (strength through range of motion). Research increasingly supports that active mobility training — where you actively move joints through their full range while controlling that range — produces better functional outcomes than passive stretching alone. Exercises like deep hip swings with load, shoulder PAILs/RAILs, and active thoracic rotation drills build both the flexibility and the neuromuscular control needed for injury prevention and performance. Physical therapists are well-positioned to guide patients toward mobility programs tailored to their specific functional demands.

Stretching for Pain and Recovery: The analgesic effect of stretching is now better understood. Static stretching activates inhibitory interneurons in the spinal cord (Golgi tendon organ-mediated relaxation) and triggers systemic endorphin responses, reducing perceived pain during and after stretching. A 2023 RCT found that consistent daily stretching of lower limb muscles significantly reduced chronic low back pain over 12 weeks, comparable to other exercise interventions. This supports the clinical use of stretching as part of comprehensive pain management programs, even if the mechanism is largely neural rather than structural.

– Philip Kobus, PT, DPT