Study type: ReviewConfidence: High
Stretch Duration and Performance Impairment: A Systematic Review of 106 Studies
Kay AD, Blazevich AJ
Year2012
JournalMedicine & Science in Sports & Exercise
AuthorsKay AD, Blazevich AJ
High-confidence evidence from multiple solid studies
Summary
Summary
A systematic review of 106 studies clarifying how static-stretch-induced performance loss depends on hold duration. Impairment is largely confined to holds of ≥60 seconds; short-duration stretching before exercise barely affects maximal performance.
Key Findings
Key findings
- 1
Static-stretch-induced strength loss is largely limited to long holds of ≥60 seconds
- 2
Losses were −1.1% under 30 seconds and −1.9% at 30–45 seconds, neither statistically significant
- 3
Significant impairment emerged at ≥60 seconds, following a sigmoidal dose–response pattern
- 4
The authors conclude that short-duration stretching can be performed before exercise without harming maximal performance
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