A team of elite international researchers has published the world’s first comprehensive, evidence-based recommendations for stretching, cutting through decades of conflicting advice and common misconceptions. The research, led by the Chair of Neuromotorics and Movement at the University of Bayreuth, was released this month in the Journal of Sport and Health Science, aiming to give practical, science-backed guidance to athletes, therapists, and everyday people alike (Medical Xpress).
For many Thai readers, stretching is a deeply ingrained daily practice, whether as part of traditional warm-ups in Muay Thai, pre-sunrise runs at Lumpini Park, or as a cherished ritual among the elderly at community exercise sessions. Yet few know that much of the stretching advice they follow—such as stretching to prevent injury or relieve soreness—may not hold up against modern scientific scrutiny. This new report is especially relevant at a time when health and fitness trends in Thailand, from yoga in Chiang Mai to football academies in Bangkok, are booming and often interwoven with stretching routines.
The report is the result of collaboration among 20 global stretching experts. They used a comprehensive research review and a rigorous consensus-building method called the DELPHI process to distill clear, practical recommendations for 12 application areas. For the first time, those who train or advise others can rely on guidance informed by scientific evidence, rather than tradition or coaching hearsay.
Among the key findings:
- For immediate flexibility improvements, any stretching technique employed for at least two sets of 5–30 seconds is sufficient.
- To reduce muscle stiffness in the long run, at least four minutes of static stretching, performed five times a week, is recommended.
- When aiming to benefit cardiovascular health—such as improving blood vessel function—acute gains require seven minutes of static stretching, while consistent benefits call for 15 minutes per session over time.
- Stretching is no longer recommended as a primary strategy for injury prevention, quicker recovery, or correcting posture, as the evidence does not support these uses.
- Alternative exercises, such as progressive strength training through a full range of motion, may offer similar or greater flexibility improvements than stretching alone.
“Even if stretching doesn’t always live up to its promises, it remains an easy-to-apply, always-available, and free form of exercise,” emphasized the project’s lead researcher. The team’s hope is to bridge what has typically been a 17-year gap between emerging research and routine practice by codifying insights from hundreds of studies into actionable advice.
These new guidelines challenge longue-cherished beliefs still prevalent in Thailand’s gyms, sports fields, and even schools. Traditionally, static stretching (holding positions for set times) is a staple before matches or PE classes throughout Bangkok and upcountry, rooted in beliefs about preventing sports injuries. But the new research shows evidence for such injury prevention is weak; instead, coaches and physical education instructors are encouraged to focus on dynamic warm-ups or strength training.
“Young footballers and runners often stretch hoping to avoid muscle soreness or injuries, but research increasingly finds that warming up with controlled movement and strength work may be more effective,” noted a Thai university sports science lecturer familiar with the literature.
This does not discount the value of stretching altogether. For Thais living with stiffness or hoping to increase flexibility—for example, older adults practicing group exercise routines at public parks—static stretching performed consistently remains valuable. As highlighted in the recommendations, longer-term and regular practice is necessary for meaningful changes, not just quick pre-activity stretches. Where stretching is beneficial, it should be done with intention: repeated, measured sets, following the minimum durations outlined in the new guidelines.
The research also clarifies misconceptions about posture correction. Pop-culture advice suggesting that stretching can “straighten the back” or remedy office-related slouching is not strongly supported by evidence. Posture-focused Thais, especially in urban office environments, may want to adopt more active, strength-based regimes alongside ergonomic adjustments for true benefit.
Historically, much of the stretching advice in Thailand has been passed down through generations or imported from global fitness fads, not always reflecting scientific updates. The new international consensus gives local health professionals—from personal trainers in high-end fitness clubs to physiotherapists in provincial hospitals—a firmer foundation for client education.
As Thailand’s health and wellness industry continues to grow, especially with increased attention from tourists seeking fitness holidays or rehabilitation, these globally aligned recommendations can help align local practice with international standards. The clear guidance also supports the Ministry of Education’s ongoing review of school curricula, potentially shaping future PE instructions.
Looking ahead, researchers forecast that the prompt adoption of such evidence-based recommendations could help reduce preventable injuries, optimize training programs, and maximize the benefits users actually receive from stretching. However, the research team acknowledges that changing ingrained habits—especially those shaped by tradition and anecdote—remains a challenge worldwide.
For Thai readers wanting to update their own routines, experts recommend the following practical steps:
- Use stretching primarily to improve flexibility or manage stiffness, and do it regularly rather than occasionally.
- Limit static stretching before intense exercise; prioritize full-body movements and progressive muscle activation to prepare for activity.
- For cardiovascular health, include longer bouts of static stretching periodically.
- Consult updated sources—such as sports medicine professionals familiar with the new guidelines—to tailor stretching protocols to individual needs.
As a takeaway, stretching remains valuable in many situations, but should be directed with greater focus and realism. With growing access to global research and more Thais interested in science-based fitness, these new recommendations offer a chance to modernize health practices for individuals and communities alike. To implement the most up-to-date advice, Thais are encouraged to refer to resources from the Journal of Sport and Health Science and consult local experts who keep pace with current research (Journal of Sport and Health Science).