Prioritize gentle and regular stretching ('micro-stretching' without pain) rather than intense and painful sessions to improve flexibility.

noli's read

The approach of prioritizing regularity and gentleness is supported by specific research on 'micro-stretching.' A comparative study conducted by Professor Matthew Wyon in 2009 on dancers showed that very low-intensity stretching (approximately 30 to 40% of maximal effort, well before reaching the point of pain) improved range of motion more significantly than moderate-intensity static stretching. This gentle protocol avoids triggering the nervous system's protective contraction reflex, thereby facilitating optimal muscle relaxation. Nevertheless, the overall state of research regarding intensity remains nuanced. A systematic review published in 2023 in the journal MDPI revealed that while low-intensity stretching works very well, some studies suggest that higher intensity, approaching discomfort, may yield slightly greater gains in range of motion in certain subjects. Conversely, another randomized controlled trial from 2016 published in SciELO observed no difference in long-term progress between a gentle stretching group and an intense stretching group. Thus, the regularity of sessions remains the indisputable scientific pillar for making progress, making micro-stretching a highly effective method without the risk of injury.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4Khan SU, Lone AN, Khan MS, et al. 2021
5. 5Liao Y, Xie B, Zhang H, et al. 2019
6. 6hubermanprotocols.com (fan reference guide)