Prioritize 'microstretching'—very gentle static stretches (30 to 40% of maximal intensity) performed regularly—rather than intense stretching to gain overall flexibility and reduce muscle stiffness without pain.

noli's read

The concept of using low-intensity stretching is based in particular on the work of Nikos Apostolopoulos, the researcher who originated the concept of 'microstretching' (expert opinion and clinical research). According to him, maintaining a very gentle tension avoids triggering the muscle's protective stretch reflex and promotes relaxation by calming the nervous system. Regarding efficacy, a randomized controlled trial (RCT) conducted by Nakamura et al. (2021) confirms that this gentle approach helps increase mobility and reduce muscle stiffness. However, this same trial and a 2023 systematic review show that high-intensity stretching (near the pain threshold) actually generates significantly greater gains in flexibility. Thus, microstretching is ideal for recovery in a calm, discomfort-free manner, but it is less effective if the primary goal is to maximize range of motion.

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)