A Review of the Acute Effects of Static and Dynamic Stretching on Performance
Key Results
A myriad of studies show static-stretch-induced performance impairments, but a substantial number of more recent studies find no detrimental effect of prior static stretching
Factors linked to no impairment: short total static-stretch duration (<90 s total), stretch intensity below the point of discomfort, the type of performance test, and testing in elite or trained (including middle-aged) populations
Static stretching may even help in some cases: slower-velocity eccentric contractions, and contractions of more prolonged duration or stretch-shortening cycle
Dynamic stretching has no effect or augments subsequent performance, especially when the dynamic stretching is prolonged
Static stretching in a separate training session provides health-related range-of-motion benefits
Recommended warm-up: submaximal aerobic activity → large-amplitude dynamic stretching → sport-specific dynamic activities; sports needing high static flexibility should use short, lower-intensity static stretches in a trained population
Mechanism
Not detailed in the abstract. Inference from the wider stretching literature (not from this abstract): static stretching transiently lowers musculotendinous stiffness and neural drive, dynamic stretching raises muscle temperature and neural excitability — which would explain why impairments shrink with short, gentle static holds and vanish after dynamic activity.
Practical Application
This 2011 narrative review concludes that static stretching before exercise impairs performance mainly when it is long or intense; keeping total static stretching under 90 s at an intensity below discomfort, and following it with dynamic and sport-specific activity, largely avoids the deficit — while dynamic stretching is neutral or helpful
Default warm-up order: easy aerobic work → large-amplitude dynamic movements → sport-specific efforts; do range-of-motion static stretching in a separate session
Not from this paper; the base's own practice: for cycling, dynamic hip openers, leg swings and walking lunges before riding rather than prolonged hamstring/quad holds; flexibility work after the ride or on rest days
Limitations
Narrative format, no systematic search or pooled effect sizes
Most included studies tested non-cycling populations
How this entry was checked and changed
Why this level
regraded 2026-09-27 from A-: narrative review without systematic method, from the leading stretching group (Behm)
Content correction 2026-09-27
Effect sizes "-2% to -5%" (static) and "+1% to +3%" (dynamic), the ">60 s" hold threshold and "<30 s per muscle" advice are not in the abstract and were removed; the abstract's thresholds (<90 s total, below discomfort) replace them.
"Fewer repetitions" as a moderator removed (not in abstract); the abstract's note that static stretching can help slow eccentric / prolonged contractions added.
Level A- -> B+ (narrative review); Sport cycling -> general.