[Looksmax] Interesting paper on stretching

[kathisterima]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

Key takes

• Hold static stretches for 15-30 seconds and do 2-4 repetitions for maximum ROM (range of motion) gains, and repeat for at least 2 - 3 times per week
  
• Static stretching prior to exercise reduces muscle strength and performance in running and jumping
  
• Contraction of a muscle performed immediately before it is stretched is effective at increasing ROM
  
• Stretching is effective for rehabilitation from various injuries
  
• Static stretching -> flexibility involving sports, dynamic stretching -> jumping and running
  
• Stretching has not been shown to be effective at reducing the incidence of overall injuries