New Insights from Research on Stretching

The fascinating connection between fascia, muscle flexibility, and its response to stretching exercises has been the subject of scientific inquiry. In this article, we delve into two separate recently-published review studies  that shed light on this relationship. The first study focuses on the chronic effects of static stretching on muscle strength, power, and flexibility. The second study investigates the effects of stretch training on range of motion (ROM) while considering various moderating variables. Together, these studies provide valuable insights into the intricate interplay between stretching exercises, and the musculoskeletal system.

Study 1: Chronic Effects of Static Stretching

The first study published in Sports Medicine by researchers from Postdam, Germany, examined the long-term effects of static stretching  exercises on muscle strength, power, and flexibility. Researchers conducted a systematic review and meta-analysis of 41 studies involving healthy individuals.

The findings revealed that chronic static exercises had the potential to improve muscle strength and power, albeit with trivial-to-small positive effects. Flexibility, however, showed moderate-to-large increases following static interventions. The study also highlighted that sedentary individuals tended to experience greater muscle strength gains compared to recreationally active participants. Moreover, passive static stretching exercises yielded larger flexibility gains compared to active stretching exercises.

Study 2: Effects of Stretch Training on Range of Motion

The second study published in Journal of Sport and Health Science by researchers from Austria and Canada, focused on investigating the effects of stretch training on ROM in healthy individuals. Researchers conducted a meta-analysis of 77 studies encompassing 186 effect sizes.

The analysis revealed a significant overall effect, indicating that stretch training led to a moderate increase in ROM compared to control groups. Subgroup analyses showed that proprioceptive neuromuscular facilitation and static stretching techniques resulted in greater ROM improvements compared to ballistic/dynamic stretching. Additionally, females exhibited higher gains in ROM compared to males. However, neither volume, intensity, nor frequency of stretching were found to play a significant role in ROM yields.

Connecting the Dots: Fascia, Stretching, and Flexibility

The chronic effects of stretching exercises on muscle strength and flexibility indicate that fascia’s adaptability can be influenced through regular stretching routines. Sedentary individuals, in particular, may experience substantial benefits from stretching exercises. While participants with active traing had less clear effect. Chronic static stretching exercises seem to induce larger gains in muscle strength in samples with larger proportions of female individuals and promote higher gains in muscle strength and power in older participants. And more repetitions per stretching exercise, and session, seem to induce larger gains in muscle strength.

Furthermore, the effects of stretching techniques on ROM provide valuable insights into optimizing flexibility gains. Both studies indicate that passive stretching such as proprioceptive neuromuscular facilitation is more effective than ballistic/dynamic stretching in enhancing ROM. This suggests that targeting fascial tissues with controlled, sustained stretches may yield better results. Some indicated that larger flexibility gains with increased repetitions per session, more time under stretching per session, and more total time under stretching.

While these studies provide important findings, there are still aspects to explore. The precise mechanisms by which stretching influences fascia and the musculoskeletal system warrant further investigation. Additionally, identifying optimal stretching variables, such as duration, intensity, and frequency, could enhance our understanding of how to maximize the benefits of stretching exercises.