A systematic review and meta-analysis of the impact of stretching techniques on balance performance

Context: Balance ability is a crucial component of human motor function, essential for maintaining postural stability in both static and dynamic conditions. It plays a fundamental role in everyday activities such as standing and walking, as well as in sports performance and injury prevention. Objective: To examine the comparative effects of static stretching (SS) and dynamic stretching (DS) on balance performance in healthy adults using meta-analysis. Methods: Following PRISMA and PERSIST guidelines, a systematic literature search was conducted in July 2024 across PubMed, Web of Science, Cochrane, Embase, EBSCO, and China National Knowledge Infrastructure (CNKI) databases for randomised controlled trials evaluating the impact of SS and DS on balance outcomes. Fourteen studies involving 346 participants met the inclusion criteria. Results: The primary analysis indicated that SS significantly impaired static balance compared to DS (effect size = −0.05). No significant differences were observed for dynamic balance or centre of pressure (COP). Meta-regression identified stretching duration as a significant source of heterogeneity, with durations between 20 and 200 s associated with better balance outcomes. A visual distribution of effect sizes further supported this optimal duration range for static balance enhancement. Conclusion: Dynamic stretching is more effective than static stretching for improving static balance in healthy adults. Stretching duration plays a critical role, and optimising both the type and timing of stretching interventions may enhance balance performance in athletic and clinical populations.