Is Stretching Overrated or Underrated? What’s The Truth?!

When I began coaching in the late ’90s, we did A LOT of stretching—probably too much, to be honest. We were taught that postural compensations and pain were caused by certain muscles being too tight and strong, while others were overstretched and weak. This led to stretching sessions that could take 20–25 minutes. In a 60-minute training session, you can imagine how that didn’t quite align with my clients’ expectations.

Sure, my clients weren’t thrilled about the long stretching sessions, but I was getting results, right? Well… not really. My clients would come in session after session with the same tightness and chronic aches and pains. When the industry started to shift, I followed along. I couldn’t have been the only coach experiencing these frustrations because, in a VERY short time, many of my peers abandoned excessive stretching for the new mindset: “You don’t need to stretch, just strength train.”

I loved that idea! My clients wanted to lose weight and work out, and strength training was what I enjoyed coaching most anyway. So, we dropped most of the stretching and focused on strength training. This was the answer, right?

Well… not exactly. My clients’ posture didn’t change much, they still seemed tight (I just had them do more warm-up sets), and their aches and pains didn’t improve significantly. So, what gives?!

Now, after 30 years of coaching, I can confidently say one of the most important lessons I’ve learned is that real change in fitness, health, and movement is never about ONE thing. Context is key.

So, is stretching overrated or underrated? Is it worth the time? Are there more effective ways to approach it? Let’s break it down.

Does Stretching Help with Posture?

There is some evidence that stretching can help with posture. A 2010 review on scapular positioning found a possibilitythat stretching could improve the resting position of the scapula, but the evidence wasn’t strong, and more research was needed (PMID: 20072041). Interestingly, the same review found little to no evidence that strength training led to better scapular positioning either.

On the other hand, a meta-analysis reviewing 23 studies with nearly 1,000 subjects found that stretching did notsignificantly improve lumbar posture (PMID: 38834878). However, this same review found that strength training waseffective for postural improvements.

These findings can be confusing due to factors like subject differences, variations in training programs, and which body areas are being studied. The takeaway? Stretching alone doesn’t seem to strongly impact posture, but strength training might be more effective.

 

View this post on Instagram

 

A post shared by Ｊｅｓｓｉｃａ Ｂｅｎｔｏ (@jessbento_physiotherapist)

Does Stretching Help Reduce Pain?

One of the biggest challenges in this discussion is that most studies don’t isolate stretching from other interventions. In reality, most people use a combination of strategies—stretching, strength training, mobility work—to improve posture, pain, and movement.

However, some research does support stretching for pain relief. A study on the effects of acute and chronic stretching reported a positive relationship between stretching and pain reduction (Effects of Acute and Chronic Stretching on Pain Control).

A 2011 study comparing yoga and stretching classes found that both were equally effective in reducing low back pain and improving function, even six months later (PMID: 22025101). Additionally, newer research suggests that some of this pain relief could be related to changes in fascia. When researchers observed improved fascial gliding, they also saw significant pain reductions (PMID: 21929806).

Reducing pain can lead to better training consistency, increased intensity, and ultimately, better results.

Does Stretching Improve Range of Motion?

Most people stretch to improve their range of motion, believing it will reduce pain and injury risk. But these are separate issues.

Does stretching improve flexibility? Yes. Research supports that stretching can increase range of motion in various areas of the body (PMID: 22319684). However, not all stretching protocols are equally effective—more on that later.

But does greater flexibility automatically translate to better movement in workouts? Not necessarily.

A 2013 study found that improving hip flexibility did not directly transfer to better hip mobility in functional movements (PMID: 23591949). The researchers emphasized the importance of familiarity with movement patterns—or “grooving” them over time—to enhance mobility. As a coach, I’ve seen firsthand that intentional movement practice often improves mobility more than isolated stretching.

What’s the Verdict?

Stretching is worth our time, but it should be targeted and individualized. Different types of stretching may be more appropriate depending on the goal (by the way, the myth that stretching makes you weaker has been largely debunked). Stretching can be particularly effective for pain reduction and helping people move out of a guarded state.

However, more dynamic stretching and movement-based training—like those found in meditative movement practices (such as our Myofascial Integrated Movement program)—have been shown to be more effective than traditional strength and stretching programs in several key areas:

• Postural stability & body control (PMID: 22316445)
• Pain reduction (PMID: 24926131)
• Functional mobility improvements (PMID: 38164444)

So, how can we integrate both? Check out my breakdown above and some great MIM practices from Cory Cripe below…

🔥 Final Days to Save 30%! 🔥
Don’t miss your chance to get our NEW DVRT Rx Hip Mobility Program and receive physical therapist Jessica Bento’s “Advanced Backs, Knees, & Shoulders” program for FREE! Just use code “hip30” HERE.