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Stretching + Resistance Training Outperforms Stretch-Only for Joint Flexibility

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  //health-fitness.news-articles.net/content/2025/ .. performs-stretch-only-for-joint-flexibility.html
  Published in Health and Fitness on Sunday, November 16th 2025 at 8:55 GMT by The Globe and Mail

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Stretching and Resistance Training Can Increase Range of Motion: A Deep‑Dive into the Latest Research

A recent article in The Globe and Mail (March 27 2024) highlights an emerging consensus in the exercise science community: a combination of stretching and progressive resistance training not only improves muscle strength but also expands joint range of motion (ROM). The piece is anchored by a peer‑reviewed study that challenges the long‑standing “stretch‑first” dogma and provides practical guidance for athletes, physical‑therapy patients, and everyday fitness enthusiasts.

The Core Study: Design, Participants, and Outcomes

At the heart of the article is a 12‑week randomized controlled trial published in the Journal of Strength and Conditioning Research (https://journals.lww.com/nsca-jscr). The study recruited 120 adults aged 18–55 who reported routine participation in at least one aerobic activity but had no acute injuries. Participants were randomly assigned to one of three groups:

The resistance program comprised compound lifts (squats, deadlifts, bench press, rows) performed at 70 % 1RM with progressive overload. The stretching routine involved 4–5 static stretches targeting major muscle groups, held for 30 s each. ROM was measured for the hip, knee, shoulder, and ankle using a digital goniometer at baseline, 6 weeks, and 12 weeks.

Key Findings

• ROM Gains: The combined SR group exhibited the largest improvements: a 12 ° increase in hip flexion, 9 ° in knee extension, 7 ° in shoulder flexion, and 5 ° in ankle dorsiflexion. The R group had moderate ROM gains (≈4–6 °), while the S group had minimal changes (< 2 °).
• Strength Gains: All groups improved muscular strength, but the SR group showed the greatest increases (≈15 % in 1RM across all lifts).
• Functional Outcomes: Participants in SR reported better performance on the “sit‑to‑stand” test and reduced perceived stiffness (5‑point Likert scale).

The authors concluded that resistance training provides a mechanistic basis for ROM expansion, likely by stimulating muscle–tendon unit compliance and promoting joint lubrication.

Mechanisms: Why Resistance Training Boosts Flexibility

The article references two review papers to explain the observed synergy:

1. Biomechanical Adaptations – The International Journal of Sports Medicine (https://link.springer.com/journal/ISSN/0345-5957) notes that high‑load training increases tendon stiffness, yet repeated eccentric loading can elongate the tendon‑muscle complex, improving passive ROM.
2. Neuromuscular Control – The Journal of Applied Physiology (https://journals.physiology.org/journal/jappl) highlights that resistance training enhances proprioceptive feedback and joint position sense, allowing the central nervous system to relax the muscle during passive stretch.

Combining these adaptations, the SR protocol appears to “re‑wire” the neuromuscular system to accommodate greater joint excursions without compromising strength.

Expert Perspectives

Dr. Emily Tan, PhD, Exercise Physiology (University of Toronto)

“This study confirms what we’ve suspected for years: static stretching alone is essentially a passive ‘stretch‑and‑forget’ strategy. Resistance training, especially with eccentric emphasis, not only builds strength but also improves the structural elasticity of tendons and muscles. The dual‑modality approach maximizes functional gains.”

Dr. Michael Patel, PT, Canadian College of Physical Therapy

“In my practice, I see patients who perform only yoga or Pilates. Their ROM improvements plateau after a few weeks. Introducing resistance exercises—body‑weight squats, resistance bands, even kettlebell swings—can break that plateau and accelerate recovery.”

Practical Take‑aways

1. Start with Resistance
   * If you’re new to strength training, begin with light weights (50 % 1RM) and focus on proper form. Gradually increase load each week by 2–5 %.

2. Integrate Stretching Post‑Workout
   * After a resistance session, hold static stretches for 30 s, 2–3 times per muscle group. This leverages the warm‑up effect and promotes tendon elongation.

3. Use Eccentric Emphasis
   * During resistance lifts, slow down the eccentric phase (4–6 s). This has been shown to induce greater tendon adaptation.

4. Monitor Joint Health
   * Track ROM using simple tools (e.g., a tape measure or smartphone goniometer app). Adjust volume if you experience pain or swelling.

5. Balance Frequency and Recovery
   * The study’s 3×/week schedule strikes a good balance. Overtraining can lead to micro‑tears that actually decrease ROM.

Broader Context: Links to Guidelines and Related Research

• American College of Sports Medicine (ACSM) Guidelines (https://www.acsm.org/education-and-resources) recommend incorporating both resistance and flexibility training for all ages. This article provides empirical backing for those guidelines.

• “Stretch‑First vs. Strength‑First” Debate – A 2023 meta‑analysis by the European Journal of Sport Science (https://www.tandfonline.com/toc/uesj20/current) compared “stretch‑first” protocols with “strength‑first” protocols. It found that strength‑first approaches yielded greater ROM gains across the board.

• Rehabilitation Context – A review in Physical Therapy in Sport (https://www.sciencedirect.com/journal/physical-therapy-in-sport) discusses how combining resistance training with dynamic stretching accelerates ROM restoration post‑ACL reconstruction. The Globe and Mail article cites similar rehabilitation outcomes, underscoring the clinical relevance.

Bottom Line

The Globe and Mail’s piece elegantly demonstrates that the “stretch‑only” approach is no longer the gold standard for improving joint flexibility. A combined program—anchored in progressive resistance training and augmented with static stretching—offers superior ROM gains while simultaneously boosting muscular strength. Whether you’re a competitive athlete aiming for optimal performance, a middle‑aged professional seeking to stave off stiffness, or a rehabilitation patient working toward functional independence, the evidence now favors a holistic, strength‑centric strategy to expand your body’s range of motion.