Is Stretching Still Necessary? New Research Challenges Traditional Views

Is Stretching Still Necessary? New Research Challenges Traditional Views

By Dr. Marcus Chen, Ph.D.

December 9, 2024 at 08:01 PM

Resistance training through full range of motion (ROM) provides similar flexibility benefits as dedicated stretching sessions. Recent studies challenge the traditional view that separate stretching routines are necessary for improving flexibility.

When performing exercises like Romanian deadlifts or cable chest flys with proper form, muscles undergo both eccentric and concentric contractions through their complete range. This process, known as "dynamic loaded stretching," naturally incorporates stretching elements into your workout.

Key findings about stretching vs. resistance training:

  • Resistance training provides equal flexibility improvements as dedicated stretching
  • Stretching alone doesn't significantly improve muscle strength or hypertrophy
  • Seven hours of weekly calf stretching produces similar results to 45 minutes of resistance training

Why resistance training improves flexibility:

  • Creates both passive and active tension
  • Stretches connective tissue beyond resting length
  • Increases fascicle length during eccentric and concentric movements
  • Applies mechanical tension at extended muscle lengths

Regarding warm-ups and cool-downs:

  • Static stretching before workouts can reduce strength, power, and speed
  • Cool-down stretching shows no additional benefits compared to rest or light cycling
  • The link between stretching and injury prevention remains unclear

Practical recommendations:

  • Focus on full ROM during resistance training exercises
  • If feeling tight, modify exercises to emphasize the eccentric phase
  • Select exercise variations that increase stretch under load
  • Consider that overall recovery may be more important for injury prevention than stretching

The current evidence suggests that if you're already performing resistance training with proper form and full range of motion, additional stretching sessions may be unnecessary for flexibility improvements.

Related Articles

Previous Articles