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- Title
Static Stretching Improves Flexibility. But How Often, How Hard, and How Long Do We Need to Stretch For? A Systematic Review, Meta-Analysis, and Multivariate Meta-Regression.
- Authors
Ingram, Lewis; Tomkinson, Grant; D'Unienville, Noah; Gower, Bethany; Gleadhill, Sam; Boyle, Terry; Bennett, Hunter
- Abstract
Introduction: Static stretching is widely used to increase flexibility. However, there is no consensus regarding the optimal dosage parameters for increasing flexibility. Objectives: To identify the optimal frequency, intensity, and volume to maximise flexibility through static stretching, and to investigate whether this is moderated by muscle group, health status, or baseline flexibility. Study design: Systematic review and meta-analysis. Methods: Seven databases (CINAHL Complete, Cochrane CENTRAL, Embase, Emcare, MEDLINE, Scopus, and SPORTDiscus) were systematically searched up to March 2023. Randomised and non-randomised controlled trials investigating the effects of a single session (acute) or multiple sessions (chronic) of static stretching on flexibility- specific outcomes (compared to non-stretching passive controls) among adults (≥18 years) were included. Multi-level meta-analysis examined the effect of acute and chronic static stretching on flexibility outcomes, while multi-variate meta-regression determined the volume at which increases in flexibility were maximised. Results: Data from 188 studies representing 8095 adults (63% female; mean [SD] age: 29±13 years) were included. We found a moderate positive effect of acute static stretching on flexibility (g = 0.60, 95%CI: 0.49-0.72, p<0.001) and a large positive effect of chronic static stretching on flexibility (g = 0.94, 95%CI: 0.80-1.10, p<0.001). While neither effect was moderated by stretching frequency, intensity, muscle group stretched, or health status, those who were less flexible had greater improvements following acute static stretching (g = -0.46, 95%CI: -0.70, -0.23, p<0.001). Improvements in flexibility were maximised by a cumulative stretching volume of three minutes per session (acute) and eight minutes per week (chronic). Conclusion: Static stretching improves flexibility in adults, with no additional benefit observed beyond three minutes per session or eight minutes per week. Intensity, frequency, muscle group, and health status do not influence improvements in flexibility. These guidelines for static stretching can be used by coaches and therapists to improve flexibility.
- Subjects
NORWAY; STRETCH (Physiology); HEALTH status indicators; SKELETAL muscle; EXERCISE therapy; EXERCISE intensity; CONFERENCES &; conventions; META-analysis; SYSTEMATIC reviews
- Publication
International Journal of Sports Physical Therapy, 2024, Vol 19, Issue 6, p775
- ISSN
2159-2896
- Publication type
Article