A panel of international experts has released the world’s first comprehensive, evidence-based guidelines for stretching. The report cuts through decades of conflicting advice and challenges common myths. Led by the Chair of Neuromotorics and Movement at the University of Bayreuth, the findings appear in the Journal of Sport and Health Science. The goal is to offer practical, science-backed guidance for athletes, therapists, and everyday exercisers.
Stretching is a familiar habit in Thailand—from Muay Thai warm-ups and pre-dawn jogs in Lumpini Park to community classes for seniors. Yet much traditional guidance on injury prevention and soreness relief may not hold up against current science. The new report arrives as Thailand’s health and fitness scene grows, with yoga in Chiang Mai and football academies in Bangkok incorporating stretching into training.
The guidelines come from a collaboration of 20 global stretching experts who conducted a thorough literature review and used the DELPHI consensus method to distill clear recommendations across 12 application areas. For practitioners and coaches, this marks a shift from tradition and hearsay toward evidence-based practice.
Key findings include:
- Immediate flexibility gains can be achieved with any stretching technique completed in two sets of 5–30 seconds.
- To reduce long-term muscle stiffness, static stretching should total at least four minutes, five times per week.
- For cardiovascular benefits, seven minutes of static stretching may yield acute gains, with 15 minutes per session over time offering more consistent benefits.
- Stretching is no longer recommended as the primary method for injury prevention, faster recovery, or posture correction, due to weak supporting evidence.
- Strength-based movements that progress through a full range of motion can offer equal or greater improvements in flexibility than stretching alone.
“The message is not that stretching is useless, but that it’s an easy, free form of exercise that works best when used purposefully,” said the lead researcher. The team aims to bridge the gap between science and daily practice by translating hundreds of studies into actionable guidance.
These guidelines challenge long-held beliefs in Thailand’s gyms, schools, and sports fields. Static stretching before matches or PE classes has been a cultural staple in Bangkok and beyond, often linked to injury prevention. Yet new evidence suggests warm-ups that include controlled movement and strength work may be more effective.
A Thai university sports science lecturer notes that young athletes often stretch to prevent soreness or injuries, but warming up with dynamic movement and strength training appears more beneficial according to current research.
Stretching still holds value, especially for Thais dealing with stiffness or aiming to improve flexibility—such as older adults joining public park exercise groups. The recommendations emphasize consistent, longer-term practice rather than a few quick pre-activity stretches. When stretching is appropriate, it should be done with intention: repeated, measured sets following the minimum durations suggested by the guidelines.
The guidelines also address posture myths. Popular advice claiming that stretching can straighten the spine or fix office slouching is not strongly supported by evidence. Urban Thai office workers may benefit more from integrating strength routines with ergonomic adjustments and active movement.
Historically, much stretching guidance in Thailand has traveled through generations or new fitness trends rather than scientific updates. The international consensus provides local professionals—personal trainers, physiotherapists, and educators—with a stronger foundation for client education.
As Thailand’s wellness industry grows, including fitness tourism and rehabilitation services, these evidence-based recommendations help align local practice with global standards. The recommendations also support ongoing considerations by the Ministry of Education as it reviews school curricula and physical education guidelines.
Looking ahead, researchers anticipate that widespread adoption of evidence-based stretching guidelines could reduce preventable injuries, optimize training programs, and maximize benefits. Changing habits tied to tradition remains a global challenge, however.
For individuals seeking to update their routines, experts offer practical steps:
- Use stretching to improve flexibility or manage stiffness, and practice regularly.
- Limit static stretching before intense activity; prioritize dynamic movements and progressive activation to prepare the body.
- Include longer static stretching bouts periodically for cardiovascular benefits.
- Consult sports medicine professionals who stay current with the new guidelines to tailor routines to individual needs.
Stretching remains a valuable tool in many contexts, but its use should be more focused and realistic. With growing access to global research, Thais are well positioned to align personal fitness practices with science-based standards. To apply the latest guidance, readers are encouraged to consult the Journal of Sport and Health Science and local experts who keep pace with current research.