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Effects of Chronic Static Stretching on Strength and Muscle Hypertrophy
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Effects of Chronic Static Stretching on Strength and Muscle Hypertrophy

A systematic review and meta-analysis with meta-regression.

Danny James's avatar
Danny James
Jan 15, 2025
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Strength Science
Strength Science
Effects of Chronic Static Stretching on Strength and Muscle Hypertrophy
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Fit female athlete wearing light blue gym gear stretching in a dark gym with light blue fluorescent lighting.
Image created by author using Midjourney

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

  1. Chronic static stretching can lead to small increases in maximal strength and muscle size.

  2. Longer stretching durations (≥15 min) and intervention periods (>6 weeks) are more effective for strength gains.

  3. Higher stretching volumes may be necessary to induce significant hypertrophy.

  4. While less effective than resistance training, high-volume stretching could be an alternative for improving strength and muscle size.


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