{"id":60949,"date":"2024-06-09T14:31:17","date_gmt":"2024-06-09T14:31:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60949"},"modified":"2024-06-12T13:08:30","modified_gmt":"2024-06-12T13:08:30","slug":"does-stretching-build-muscle","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/","title":{"rendered":"Does Stretching Build Muscle? Studies Explained"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#Can_stretching_increase_muscle_size\" >Can stretching increase muscle size?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#Does_stretching_change_muscle_shape\" >Does stretching change muscle shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#Does_stretching_count_as_exercise\" >Does stretching count as exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#What_happens_to_muscles_when_you_stretch\" >What happens to muscles when you stretch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#Does_stretching_make_you_taller\" >Does stretching make you taller?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#Is_stretching_better_than_weights\" >Is stretching better than weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#Is_stretching_hypertrophy\" >Is stretching hypertrophy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#Does_stretching_make_you_stronger_or_weaker\" >Does stretching make you stronger or weaker?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#Does_flexibility_make_you_stronger\" >Does flexibility make you stronger?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">\u201cWake up and stretch like a cat\u201d &#8211; the person who told you this definitely takes care of you.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first thing we want to do in the morning is give ourselves a gentle stretch, it seems so easy and invigorating at the same time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You stretch a bit in your bed by raising your arms towards the ceiling, stretching out your spine and then confidently moving to your bathroom for other essentials.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, stretching is likely one of the last exercises people think of, with regards to muscle growth. No matter, this activity is more effective than many think: it not only improves a person\u2019s flexibility but can potentially enhance the potential for building muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since stretching aids increased flexibility and mobility of the body, it can help you maintain a full range of motion in the joints, while performing everyday activities. Being underestimated and not treated seriously by some individuals, this form of exercise can bring so much more to the table.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you rush off to the <\/span><span style=\"font-weight: 400;\">best stretches for muscle growth<\/span><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> let\u2019s go deeper into some research concerning the impact of stretching on muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Does stretching <a href=\"https:\/\/betterme.world\/articles\/exercises-to-build-chest\/\">build muscles<\/a>? Studies Explained.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_stretching_increase_muscle_size\"><\/span><b>Can stretching increase muscle size?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Without further background, let\u2019s promptly move to different studies that highlight the effects of stretching on muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starting from a study published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Applied Physiology<\/span><\/i><span style=\"font-weight: 400;\">, we see that intense stretching of a specific muscle group, post-workout, can significantly increase lean muscle mass (the number of muscle fibers) in as little as 28 days (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/jappl.1993.75.3.1263\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other human studies highlighted significantly positive effects of stretch training on muscle structure. Yet, in these studies, the stretching was carried out with an external overload or apparatus that aided in its performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31984621\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that passive low-intensity stretching may not confer beneficial changes in muscle size but when performed with additional loads or added between active muscle contractions, they may induce muscle hypertrophy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31984621\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides that, stretching helps increase blood flow. This means an increased amount of muscle-building nutrients moving to the muscles, which will improve the overall recovery of torn-down muscle fibers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23676363\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On top of that, the increased blood flow and ability to get the muscles the important nutrients needed for post-workout recovery, it will help reduce muscle soreness as well.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-1.png\" alt=\"does stretching build muscle\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">Another great study in 2024 involved 81 participants with training experience who were divided into three groups (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-023-05413-y\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Group 1: <a href=\"https:\/\/betterme.world\/articles\/static-stretching\/\">Static stretching<\/a> group<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Group 2: <a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">Resistance training<\/a> group<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Group 3: Control group (no exercise protocol)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The first static stretching group performed 15 minutes of chest muscle stretching over eight weeks four days a week. They utilized specific equipment like a pec deck to hold the stretch and were supervised to ensure they performed the stretch at full intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The second resistance training group used a traditional chest resistance training program, three days a week for the same duration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Measurements involved maximal isometric strength, shoulder range of motion, and muscle thickness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Results suggest that stretching could potentially increase strength, muscle thickness, and flexibility for both training groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, there was no major difference between these two groups. Researchers concluded that static stretching is as effective as resistance training in gaining strength and size. However, the study highlighted that the intensity of the stretch played a crucial role in stretch-mediated hypertrophy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More research is needed, as certain factors impact the results: the availability of stretching devices, time spent on stretching, nutritional factors outside of the study and considerable side effects. Still, this recent research on stretch-mediated hypertrophy sounds promising.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can benefit from the study by using the full range of movements, especially when the muscle is in the lengthened position during the repetition. It could happen during the bottom of the squat or the stretched position of the chest flies.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_stretching_change_muscle_shape\"><\/span><b>Does stretching change muscle shape?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching for muscle growth was discussed in the recent 2023 systematic review from the 2946 records retrieved, 19 studies, and a meta-analysis involving 467 participants)<\/span><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">This review demonstrated some evidence that stretching creates changes in muscle morphology. The review concluded that static stretching training can increase fascicle length at rest and during stretching in healthy participants.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who perform high-volume and intensive stretching movements may induce longitudinal fascicle growth. Also, high stretching intensities result in increased muscle thickness, which may impact the muscle shape (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40798-023-00591-7\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_stretching_count_as_exercise\"><\/span><b>Does stretching count as exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Frankly speaking, some people may underestimate stretching routines, treating them as a good bookend of strenuous exercises. Yet, flexibility is an essential component of fitness and stretching should be considered as a full exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s especially vital to people who:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">spend most of their time at the desk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">stand a lot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">are an athlete<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some of us may wonder &#8211; <\/span><b><a href=\"https:\/\/betterme.world\/articles\/does-stretching-burn-calories\/\">Does Stretching Burn Calories<\/a>? <\/b><span style=\"font-weight: 400;\">The answer is yes. It may not be a significant amount of calories but any movement that your body does, requires burning calories for energy to complete the movement. \u00a0 <\/span><span style=\"font-weight: 400;\">Despite the small number of <\/span><span style=\"font-weight: 400;\">stretching calories burned, compared to other forms of exercise, stretching should still not be overlooked.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The calorie-burning results rely on the intensity of stretching, duration, and body composition. Usually, a person weighing 150 pounds may burn around 90-120 calories during a 30-minute stretching session. But because everyone\u2019s body is different and there are many factors that come together to pinpoint the amount of calories a specific exercise will burn for an individual.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, it\u2019s not going to be a large calorie burner like other forms of exercise but is surely a beneficial component of your fitness routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from enhanced flexibility, stretching may decrease the risk of injury and improve mental well-being (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/stretching-calisthenics\/\"><i>This Stretching Calisthenics Routine Will Have You Loose and Limber for Your Next Workout<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_happens_to_muscles_when_you_stretch\"><\/span><b>What happens to muscles when you stretch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you stretch, your muscles and connective tissues gradually lengthen through a position or a controlled movement. This process promotes the elasticity of the muscle fibers, helping them to be more pliable and adaptable to movement. This is the main reason why stretching can lead to a decreased risk of injury. If you are more pliable and your muscles are able to adapt to movement, they will then be able to adapt to awkward movements that could lead to injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, you boost your muscle&#8217;s ability to contract and generate force.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/11.png\" alt=\"does stretching build muscle\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_stretching_make_you_taller\"><\/span><b>Does stretching make you taller?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, stretching cannot make you taller, as there is no evidence suggesting that stretching can lead to increases in your height. The person\u2019s height is determined by the genes\u00a0 &#8211; your DNA is responsible for 80% of your height (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4892290\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) &#8211;\u00a0 and bone structure.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other factors may contribute to the person\u2019s height:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active lifestyle with regular exercise;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enough sleep;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good nutrition;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span>Hormones (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327514\"><span>8<\/span><\/a><span>).<\/span><\/li>\n<\/ul>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_stretching_better_than_weights\"><\/span><strong>Is stretching better than weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This will entirely depend on your fitness goals. If you\u2019re interested in gaining muscle, lifting weights will more than likely lead to faster muscle mass gain and is likely a more effective way to change your muscle shape. Yet, some research suggests that stretching with specific equipment may also provide muscle-changing results. But, this research indicates that the muscle-changing is more so in terms of the length of the muscle rather than the diameter. By combining stretching and weight lifting, you will have the potential to change the overall size of your muscles. Ideally, the best thing you could do is to induce both stretching and weightlifting into your fitness routine if you are looking to increase muscular size.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching may help increase flexibility which can positively impact your performance capabilities. The more flexible you are the greater ability for you to move to more advanced and difficult exercises with the proper form. Increased range of motion will allow you to properly complete any type of exercise which can then allow you to continue to progress on those exercises.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_stretching_hypertrophy\"><\/span><strong>Is stretching hypertrophy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some human studies suggest that stretching may be a viable strategy to induce hypertrophy. However, more research is needed to get more prolific evidence. Yet, adapting stretching by using additional loads or with a piece of specific equipment may show more impressive results on muscle hypertrophy. That said, remember to use caution when adding additional load to a stretch. As this is a way of forcing your body to move into a deeper stretch than you would typically have by just using gravity. If you go this route, start with your bodyweight and gravity and then slowly progress at your own pace to add in an additional load.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_stretching_make_you_stronger_or_weaker\"><\/span><strong>Does stretching make you stronger or weaker?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some studies are showing a decrease in strength following stretching but it\u2019s hard to state here that stretching makes you weaker. Overall, stretching is celebrated for other benefits, like increased flexibility and overall health due to the ability to move more freely. Flexibility helps us perform activities in the full range of motion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without it, the muscles shorten and become tight which may put you at risk for joint pain, strains, and muscle damage. Hence, regular stretching keeps muscles lean, long, and flexible which can all combine to contribute to better overall\u00a0 balance and a greater ability to avoid falls. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_flexibility_make_you_stronger\"><\/span><strong>Does flexibility make you stronger?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Flexibility can make us stronger, due to the potential for enhanced performance for weight lifting.\u00a0 The more flexible the person is, the higher likelihood to better their performance in physical activities, including strength training workouts. Due to the heightened ability to complete strength training workouts with proper form. Aside from this, being more flexible helps you decrease your risk of injuries and allows your joints to have an increased ability to\u00a0 move through their full range of motion.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Does stretching build muscles? Studies Explained.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s recap the article a bit.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching is a vital activity that may promote flexibility and increase the blood flow in your muscles. When it comes to muscle growth, there is different evidence demonstrating versatile results:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies suggest that stretching may <\/span><span style=\"font-weight: 400;\">increase lean muscle mass (the number of muscle fibers) in as little as 28 days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other human studies highlighted the positive effects of stretch training on muscle structure. Yet, in these studies, the stretching was carried out with an external overload or apparatus that aided in its performance. Which can lead to a greater potential for injury during a stretch due to the fact that you are adding in external weight rather than allowing gravity to be the external force in the stretch. Adding in additional weight can lead one to forcing their body into a range of motion that it is not capable of achieving on its own. This can then lead to muscle, tendon and ligament injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another great study in 2024 with 81 participants suggests that stretching could potentially increase strength, muscle thickness, and flexibility for both training groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, high stretching intensities result in increased muscle thickness which may impact the muscle shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching for toned muscles does count as an exercise but it does not burn a lot of calories. Stretching cannot make you taller but more flexible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Warm yourself up before getting into stretches and preferably talk to your physical therapist to be sure this form of exercise is safe for you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cWake up and stretch like a cat\u201d &#8211; the person who told you this definitely takes care of you.\u00a0 The first thing we want to do in the morning is give ourselves a gentle stretch, it seems so easy and invigorating at the same time.\u00a0 You stretch a bit in your bed by raising your [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":60953,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,6],"tags":[],"coauthors":[171,246],"class_list":["post-60949","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Stretching Build Muscle? Studies Explained - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 DOES STRETCHING BUILD MUSCLE \u27a4s? Studies Explained. Keep checking the article to define whether or not stretching is good for muscle growth and what other benefits it provides.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Stretching Build Muscle? Studies Explained\" \/>\n<meta property=\"og:description\" content=\"\u2605 DOES STRETCHING BUILD MUSCLE \u27a4s? Studies Explained. Keep checking the article to define whether or not stretching is good for muscle growth and what other benefits it provides.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-12T13:08:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_1418121728-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/6a4b5874fe98839a32451b9c83507736\"},\"headline\":\"Does Stretching Build Muscle? Studies Explained\",\"dateModified\":\"2024-06-12T13:08:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\"},\"wordCount\":1510,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_1418121728-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">\u201cWake up and stretch like a cat\u201d - the person who told you this definitely takes care of you.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The first thing we want to do in the morning is give ourselves a gentle stretch, it seems so easy and invigorating at the same time.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You stretch a bit in your bed by raising your arms towards the ceiling, stretching out your spine and then confidently moving to your bathroom for other essentials.\u00a0\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That said, stretching is likely one of the last exercises people think of, with regards to muscle growth. No matter, this activity is more effective than many think: it not only improves a person\u2019s flexibility but can potentially enhance the potential for building muscles.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Since stretching aids increased flexibility and mobility of the body, it can help you maintain a full range of motion in the joints, while performing everyday activities. Being underestimated and not treated seriously by some individuals, this form of exercise can bring so much more to the table.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before you rush off to the <\/span><span style=\\\"font-weight: 400;\\\">best stretches for muscle growth<\/span><span style=\\\"font-weight: 400;\\\">,<\/span><span style=\\\"font-weight: 400;\\\"> let\u2019s go deeper  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\",\"url\":\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\",\"name\":\"Does Stretching Build Muscle? 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Keep checking the article to define whether or not stretching is good for muscle growth and what other benefits it provides.","og_url":"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-06-12T13:08:30+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_1418121728-scaled.jpg","type":"image\/jpeg"}],"author":"Nataliia Lutsiv, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv, Carter Lee, CPT, S&amp;C coach","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/"},"author":{"name":"Nataliia Lutsiv","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/6a4b5874fe98839a32451b9c83507736"},"headline":"Does Stretching Build Muscle? Studies Explained","dateModified":"2024-06-12T13:08:30+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/"},"wordCount":1510,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_1418121728-scaled.jpg","articleSection":["Fitness","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">\u201cWake up and stretch like a cat\u201d - the person who told you this definitely takes care of you.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_stretching_build_muscle\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The first thing we want to do in the morning is give ourselves a gentle stretch, it seems so easy and invigorating at the same time.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You stretch a bit in your bed by raising your arms towards the ceiling, stretching out your spine and then confidently moving to your bathroom for other essentials.\u00a0\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That said, stretching is likely one of the last exercises people think of, with regards to muscle growth. No matter, this activity is more effective than many think: it not only improves a person\u2019s flexibility but can potentially enhance the potential for building muscles.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Since stretching aids increased flexibility and mobility of the body, it can help you maintain a full range of motion in the joints, while performing everyday activities. Being underestimated and not treated seriously by some individuals, this form of exercise can bring so much more to the table.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before you rush off to the <\/span><span style=\"font-weight: 400;\">best stretches for muscle growth<\/span><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> let\u2019s go deeper  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/","url":"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/","name":"Does Stretching Build Muscle? 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