Training & movement
B · Reasonable confidenceDoes weeks of static stretching make muscles less stiff?
Subject: Long-term static stretching and muscle stiffness
What this means
After 3 to 12 weeks of static stretching, muscles were moderately less stiff than without stretching (effect size 0.749). Total stretching time was not related to the size of the decrease.
Takeuchi K, Nakamura M, Konrad A, Mizuno T · 2023 · Scandinavian Journal of Medicine & Science in Sports 33(8):1294-1306
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Sustained stretching programmes over time are associated with a reduction in muscle stiffness.
Who this applies to
Studies with men and with mixed-sex groups; no clear difference was found between the two.
Size of the research
10 studies; the total number of participants is not given in the abstract.
What to keep in mind
Results varied considerably between studies, and the studies lasted at most 12 weeks.
Practical conclusion for REZA
Mobility is a trainable quality that takes time. A few stretches before training is a different thing from a mobility programme.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1111/sms.14402 · PMID: 37231582
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.