Effects of Chronic Static Stretching on Strength and Muscle Hypertrophy
A systematic review and meta-analysis with meta-regression.
This systematic review and meta-analysis examined the effects of chronic static stretching on maximal strength and muscle hypertrophy in humans.
Key Points
Aim
To investigate changes in muscle size and maximum strength following long-term static stretching interventions in humans.
Methods
Systematic review of three databases (MEDLINE/PubMed, Web of Science, SPORTDiscus)
Inclusion criteria: randomised controlled trials, static stretching interventions ≥2 weeks, in humans
Outcomes: maximal strength and muscle size markers
Meta-analysis using robust variance estimation
Study quality was assessed using PEDro scale
Results
42 studies with 1318 participants were included
Maximal Strength:
Small positive effect
Longer stretching durations (≥15 min) showed greater effects
Longer intervention periods (>6 weeks) were more effective
Muscle Hypertrophy:
Trivial positive effect overall
Higher stretch durations and frequencies showed small but significant effects
Practical Takeaways
Chronic static stretching can lead to small increases in maximal strength and muscle size.
Longer stretching durations (≥15 min) and intervention periods (>6 weeks) are more effective for strength gains.
Higher stretching volumes may be necessary to induce significant hypertrophy.
While less effective than resistance training, high-volume stretching could be an alternative for improving strength and muscle size.
