Mixed
High-volume static stretching (≥15 minutes per muscle group, >3 times per week) induces muscle hypertrophy and strength increases comparable to resistance training, primarily by generating high-magnitude mechanical tension that activates mTOR/p70S6K signaling pathways.
If you cannot lift weights due to injury, age, or lack of equipment, perform static stretches for at least 15 minutes per muscle group, 3 or more times a week. Push to the point of discomfort (but not sharp pain). This can build muscle and strength similarly to weightlifting, though it takes longer per session. It is particularly useful for immobilized patients or as a supplement to your regular workouts.
While 24 h could be considered impractical in humans, Frankeny et al. [12] proposed that 30 min of daily stretching 'was within normal physiological limits'... Underlying mechanisms... were proposed to be similar between active resistance training and passive stretch-induced overload tension... high mechanical tension on the muscle(–tendon unit) is believed to be the key driver of IG-1 and mTOR/p70S6K signalling, as the proposed mechanism controlling protein synthesis and in turn hypertrophy
Why this rating
Based on animal studies, case studies, and a few small human trials; the paper itself is an opinion/review calling for more robust human RCTs.
Source
Implications and Applications of Stretch-Mediated Hypertrophy in Therapy, Rehabilitation and Athletic Training—An Outlook to Future Potential Applications
Konstantin Warneke et al. · Sports Medicine · 2025
DOI 10.1007/s40279-025-02237-y
More from this paper
- High-volume static stretching improves glycemic control (post-prandial glucose and HbA1c) in individuals with Type 2 Diabetes, potentially by increasing GLUT-4 translocation via AMPK and CaMK pathways.Moderate
- High-volume static stretching is a viable therapeutic alternative or supplement for counteracting immobilization-induced muscle atrophy in patients who are bedridden, post-surgery, or have mobility restrictions.Limited
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