Strength Training vs Stretching for Flexibility (Range of Motion): A Meta-Analysis of 11 RCTs
Afonso J, Ramirez-Campillo R, Moscão J, et al.
Evidence is still building up
Summary
A meta-analysis of 11 RCTs (452 participants) comparing strength training and stretching for improving range of motion. No statistically significant difference was found, suggesting full-range strength training can improve flexibility as much as stretching.
Key findings
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Analysis of 11 RCTs and 452 participants
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No statistically significant difference in range-of-motion gains between strength training and stretching (ES −0.22, 95% CI −0.55 to 0.12, p=0.206)
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Subgroup analyses by risk of bias and by active/passive ROM also showed no between-group difference
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Full-range strength training may improve flexibility as effectively as stretching
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