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Related Experiment Video

Updated: Jun 19, 2026

Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People

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Static stretching does not impair performance in active middle-aged adults.

John P Handrakis¹, Veronica N Southard, Jairo M Abreu

¹NYIT-School of Health Professions, Behavioral and Life Sciences, Old Westbury, New York, USA. jhandrak@nyit.edu

Journal of Strength and Conditioning Research

|October 10, 2009

Summary

Static stretching improves dynamic balance in active middle-aged adults. This 10-minute protocol enhances balance without negatively impacting jump and hop performance, suggesting its inclusion in fitness programs.

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Area of Science:

Sports Science
Exercise Physiology
Gerontology

Background:

Previous research indicated static stretching may decrease performance in young adults.
The effects of pre-exercise static stretching on middle-aged adults remain less understood.

Purpose of the Study:

To evaluate the impact of a 10-minute static stretching protocol on balance and jump/hop performance.
To determine if static stretching is beneficial or detrimental for active middle-aged adults.

Main Methods:

Repeated measures design involving 10 active middle-aged adults (40-60 years).
Comparison of static stretching (10 min, 30s holds) versus a quiet rest control condition.
Assessment of dynamic balance using the Dynamic Stability Index (DSI) and various jump/hop tests.

Main Results:

Static stretching significantly improved dynamic balance (lower DSI) compared to the control condition (p < 0.05).
No significant differences were observed in broad jump, single hop, triple hop, crossover hop, or 6-m timed hop performance between conditions.

Conclusions:

Acute static stretching enhances dynamic balance in active middle-aged adults.
Static stretching does not impair jump or hop performance in this demographic.
Static stretching should be considered a valuable component of pre-exercise routines for active middle-aged individuals.