Benefits of static stretching?

Static stretching, including Proprioceptive Neuromuscular Facilitation (PNF), is most effective for increasing long-term limb range of motion compared to dynamic and ballistic stretching. It reduces risks associated with using momentum and can be safely performed even with minimal training. It's also beneficial prior to a resistance or cardiovascular training session for neural activation 1.

For increasing range of motion, it's important to perform static stretches for 30 seconds per set, five minutes per week for each muscle group, spread across multiple days. Static stretching can improve stretch tolerance and neural improvements related to inhibiting the spindle reflex 2.

Frequency and consistency are key, with suggestions to perform two to four sets of 30 seconds static holds, five days per week, or doing longer holds of 60 seconds fewer days per week where each session leads to range of motion improvements 3.

Static stretching can also be beneficial for warming up neural circuits and improving movement stability and performance, even if it might temporarily adjust down the ability to lift heavier loads or run at maximum speed 4.

An interesting study comparing low-intensity stretching, referred to as Microstretching, against moderate-intensity static stretching revealed that low-intensity has a greater positive effect on active and passive lower limb range of motion 5.

Before engaging in stretching, warming up the body to raise core temperature is recommended to prevent injury and make stretching more effective. It's ideal to perform static stretching after other forms of exercise or following a brief, easy cardiovascular warm-up 6.