Optimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate...

Area of Science:

• Exercise Physiology
• Rehabilitation Science

Background:

• Static stretching is a common method for improving flexibility.
• Optimal dosage parameters for static stretching remain unclear.

Purpose of the Study:

• To determine optimal frequency, intensity, and volume for static stretching to maximize flexibility.
• To investigate moderators of static stretching effectiveness, including muscle group, age, sex, training status, and baseline flexibility.

Main Methods:

• Systematic search of seven databases up to June 2024.
• Inclusion of randomized and non-randomized controlled trials on acute and chronic static stretching in adults.
• Multi-level meta-analysis and meta-regression to assess effects and identify optimal volumes.

Main Results:

• Both acute and chronic static stretching significantly improve flexibility.
• Optimal cumulative volumes are 4 minutes per session (acute) and 10 minutes per week (chronic).
• Greater improvements observed in individuals with lower baseline flexibility and in hamstring muscles compared to the spine.

Conclusions:

• Static stretching is effective for improving adult flexibility.
• No additional benefits are gained beyond 4 minutes/session or 10 minutes/week.
• Flexibility gains are most pronounced in individuals with lower initial flexibility.