Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression
Abstract Background Increases in maximal strength and muscle volume represent central aims of training interventions. Recent research suggested that the chronic application of stretch may be effective in inducing hypertrophy. The present systematic review therefore aimed to syntheisize the evidence...
| Main Authors: | , , , , , , |
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| Format: | Article |
| Language: | English |
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SpringerOpen
2024-04-01
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| Series: | Sports Medicine - Open |
| Subjects: | |
| Online Access: | https://doi.org/10.1186/s40798-024-00706-8 |
| _version_ | 1797199432612052992 |
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| author | Konstantin Warneke Lars Hubertus Lohmann David G. Behm Klaus Wirth Michael Keiner Stephan Schiemann Jan Wilke |
| author_facet | Konstantin Warneke Lars Hubertus Lohmann David G. Behm Klaus Wirth Michael Keiner Stephan Schiemann Jan Wilke |
| author_sort | Konstantin Warneke |
| collection | DOAJ |
| description | Abstract Background Increases in maximal strength and muscle volume represent central aims of training interventions. Recent research suggested that the chronic application of stretch may be effective in inducing hypertrophy. The present systematic review therefore aimed to syntheisize the evidence on changes of strength and muscle volume following chronic static stretching. Methods Three data bases were sceened to conduct a systematic review with meta-analysis. Studies using randomized, controlled trials with longitudinal (≥ 2 weeks) design, investigating strength and muscle volume following static stretching in humans, were included. Study quality was rated by two examiners using the PEDro scale. Results A total of 42 studies with 1318 cumulative participants were identified. Meta-analyses using robust variance estimation showed small stretch-mediated maximal strength increases (d = 0.30 p < 0.001) with stretching duration and intervention time as significant moderators. Including all studies, stretching induced small magnitude, but significant hypertrophy effects (d = 0.20). Longer stretching durations and intervention periods as well as higher training frequencies revealed small (d = 0.26–0.28), but significant effects (p < 0.001–0.005), while lower dosage did not reach the level of significance (p = 0.13–0.39). Conclusions While of minor effectiveness, chronic static stretching represents a possible alternative to resistance training when aiming to improve strength and increase muscle size. As a dose-response relationship may exist, higher stretch durations and frequencies as well as long program durations should be further elaborated. |
| first_indexed | 2024-04-24T07:15:40Z |
| format | Article |
| id | doaj.art-de61023dbb004ababb961a945dd09257 |
| institution | Directory Open Access Journal |
| issn | 2198-9761 |
| language | English |
| last_indexed | 2024-04-24T07:15:40Z |
| publishDate | 2024-04-01 |
| publisher | SpringerOpen |
| record_format | Article |
| series | Sports Medicine - Open |
| spelling | doaj.art-de61023dbb004ababb961a945dd092572024-04-21T11:20:11ZengSpringerOpenSports Medicine - Open2198-97612024-04-0110112110.1186/s40798-024-00706-8Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-RegressionKonstantin Warneke0Lars Hubertus Lohmann1David G. Behm2Klaus Wirth3Michael Keiner4Stephan Schiemann5Jan Wilke6Institute of Human Movement Science, Sport and Health, University of GrazDepartment of Human Motion Science and Exercise Physiology, Friedrich Schiller UniversitySchool of Human Kinetics and Recreation, Newfoundland and Labrador, Memorial University of NewfoundlandUniversity of Applied Sciences Wiener NeustadtDepartment of Sport Science, German University of Health & SportInstitute of Exercise, Sport and Health, Leuphana UniversityDepartment of Movement Sciences, University of KlagenfurtAbstract Background Increases in maximal strength and muscle volume represent central aims of training interventions. Recent research suggested that the chronic application of stretch may be effective in inducing hypertrophy. The present systematic review therefore aimed to syntheisize the evidence on changes of strength and muscle volume following chronic static stretching. Methods Three data bases were sceened to conduct a systematic review with meta-analysis. Studies using randomized, controlled trials with longitudinal (≥ 2 weeks) design, investigating strength and muscle volume following static stretching in humans, were included. Study quality was rated by two examiners using the PEDro scale. Results A total of 42 studies with 1318 cumulative participants were identified. Meta-analyses using robust variance estimation showed small stretch-mediated maximal strength increases (d = 0.30 p < 0.001) with stretching duration and intervention time as significant moderators. Including all studies, stretching induced small magnitude, but significant hypertrophy effects (d = 0.20). Longer stretching durations and intervention periods as well as higher training frequencies revealed small (d = 0.26–0.28), but significant effects (p < 0.001–0.005), while lower dosage did not reach the level of significance (p = 0.13–0.39). Conclusions While of minor effectiveness, chronic static stretching represents a possible alternative to resistance training when aiming to improve strength and increase muscle size. As a dose-response relationship may exist, higher stretch durations and frequencies as well as long program durations should be further elaborated.https://doi.org/10.1186/s40798-024-00706-8StretchingExerciseMaximum strengthHypertrophyLong-lasting |
| spellingShingle | Konstantin Warneke Lars Hubertus Lohmann David G. Behm Klaus Wirth Michael Keiner Stephan Schiemann Jan Wilke Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression Sports Medicine - Open Stretching Exercise Maximum strength Hypertrophy Long-lasting |
| title | Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression |
| title_full | Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression |
| title_fullStr | Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression |
| title_full_unstemmed | Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression |
| title_short | Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression |
| title_sort | effects of chronic static stretching on maximal strength and muscle hypertrophy a systematic review and meta analysis with meta regression |
| topic | Stretching Exercise Maximum strength Hypertrophy Long-lasting |
| url | https://doi.org/10.1186/s40798-024-00706-8 |
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