Stretching: what the research says

Stretching has some evidence for flexibility only. There is no good evidence yet that it prevents sports injuries or helps with stress, mood or sleep.

What it is

Stretching means gently lengthening your muscles and holding the stretch, for example after exercise or as a short routine at home (NHS cool-down stretches are held for 15 to 20 seconds). This page is not about yoga, which has its own research page.

What the research says

• Flexibility: Regular stretching can increase how far your joints can move. A review of 77 studies in healthy people found a clear effect compared with not stretching. A single stretch only helps for a short time, usually less than 30 minutes. Some evidence it may help · Konrad et al., 2024 · Behm et al., 2016
• Preventing sports injuries: In 25 trials with 26,610 people, stretching did not prevent sports injuries. Strength training did. A second review also found no clear effect of stretching on injuries. No good evidence yet · Lauersen et al., 2014 · Behm et al., 2016
• Stress, mood and sleep: We found no good studies on stretching on its own for stress, mood or sleep. No good evidence yet

Is it safe?

If you have an injury or a medical condition, or you're pregnant, some stretches may need changing. Ask a physiotherapist or health professional which ones suit you. NHS, 2026

Long, still stretches (a minute or more) just before sport can make you slightly weaker or slower for a short time. Before sport, keep still stretches short or use moving stretches. Behm et al., 2016

Your own practice complements medical care and never replaces it. Please don't stop or change any treatment without talking to your doctor.

Sessions that fit alongside

Sissoo practitioners offer sessions some people combine with stretching, such as Yin Yoga: Yoga & Movement Therapy · Body Therapies

Checked 12 November 2026. Next check by May 2027. How we rate the evidence.