The Perfect Static Stretching Guide for Better Flexibility

Does science finally have a clear answer?

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This study aimed to determine the optimal dose of static stretching for improving flexibility and how frequency, intensity, and volume of stretching influences its effectiveness.

The researchers sought to provide evidence-based recommendations for static stretching protocols to enhance range of motion (ROM) considering factors like muscle group, age, sex, training status, and baseline flexibility.

Key Points

Methods

This study analysed controlled trials exploring acute (single session) and chronic (multiple sessions) static stretching effects on flexibility in adults over 18. Multi-level meta-analysis assessed stretching impacts, while multivariate meta-regression determined the optimal volume for flexibility gains.

Results

The analysis included 189 studies with 6654 participants. Key findings include:

1. Overall Effect: Static stretching significantly improved flexibility. They found a moderate positive effect of acute static stretching on flexibility and a large positive effect of chronic static stretching on flexibility.

2. Optimal Dose: The most effective stretching protocol involved:

   • Duration: 60 seconds per set, or 4 minutes per session (acute)

   • Frequency: 3 times or 10 minutes per week (chronic)

   • Intervention length: 8 weeks

3. Influencing Factors:

   • Longer total stretch duration per session showed greater benefits up to 4 minutes per session or 10 minutes per week.

   • Age, sex, frequency, and intensity did not significantly impact stretching effectiveness

   • Lower flexibility levels are associated with greater flexibility improvements from baseline

Key Takeaways

Based on these findings, individuals looking to improve their flexibility in the gym can optimise their static stretching routines by:

1. Holding each stretch for 60 seconds, and accumulate 4 minutes per session

2. Performing stretching exercises 3 times per week, or 10 minutes per week

3. Maintaining the stretching program for at least 8 weeks

4. Focusing on increasing total stretch duration per session for better results

5. Applying these guidelines regardless of age or sex

6. People with lower baseline flexibility tend to gain greater flexibility following acute and chronic static stretching.

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