David G. Behm: The Evolving Paradigms of Stretching and Mobility

Most prior stretching studies that reported static stretch-induced performance impairments did not use realistic stretching programs.

Static stretching programs that use appropriate stretching durations (<60 seconds per muscle group) within a full warm-up (prior aerobic activity, stretching, followed by sport-specific dynamic activities) do not show significant impairments in performance.

Static stretching can actually enhance the performance of activities with more prolonged stretch-shortening cycles (i.e. distance running, bench press).

Foam rolling can improve range of motion with typically no performance decrements.

Rolling recommendations include 1-3 sets of 2-4-s repetition duration (time for a single roll in one direction over the length of a body part) with a total rolling duration of 30-120-s per set.