Overview
- An international panel of 20 sports medicine experts led by Konstantin Warneke published the consensus guidelines in the Journal of Sport and Health Science in early July.
- The recommendations endorse two 5–30 second stretching series for immediate flexibility enhancement, with no significant difference between static and dynamic methods.
- For sustained reduction of muscle stiffness, the guidelines advise a minimum of four minutes of static stretching at least five times per week.
- Seven minutes of static stretching yields acute cardiovascular benefits and a weekly total of 15 minutes supports long-term heart health.
- The report finds no conclusive evidence that stretching prevents injuries or corrects posture and highlights foam rolling, cycling, jogging or heat application as equally effective warm-up alternatives.