Effects of stretching on muscle strength, endurance, and power performance: A systematic review and meta-analysis.

This article systematically reviews and meta-analyzes the acute and chronic effects of four main types of stretching—static, dynamic, proprioceptive neuromuscular facilitation (PNF), and ballistic—on muscle strength, power, and endurance in young adults. Findings indicate that acute dynamic stretching enhances muscle power and is preferable before activities requiring strength and power, while acute static stretching, especially when performed for 60 seconds or more and at low intensity shortly before activity, may impair performance. Long-term static stretching appears to moderately increase muscle strength, and long-term dynamic stretching significantly improves muscle power. PNF stretching acutely reduces muscular endurance and should be avoided before endurance activities, whereas evidence on ballistic stretching remains limited and inconclusive. The review highlights the generally low methodological quality of included studies and calls for more rigorous, detailed research to clarify stretching’s effects on muscle performance.