Reprinted from "DotsoFit Health and Fitness" with permission from the author Buy the Book
While most agree that it is good to stretch afterathletic activity, there has always been some disagreement over whether it is necessaryor even beneficial to stretch beforehand. Now, new research shows that stretching before activity may not only be unnecessary, but it may actually do more harm than good under certain circumstances. Research has shown that static stretching may reduce both muscle strength and performance, even putting the athlete at risk for injury. Static stretching is defined as passively taking a muscle to the point of tension and holding the stretch for at least 30 seconds.3
Copyright © 2012, DotsoFit, LLC Buy the Book
References
3. Hrysomallis, Con. “Relationship Between Balance Ability, Training and Sports Injury Risk.” Sports Medicine 37.6 (2007): 547-56.
7. Carter, Jacqueline M., William C. Beam,Shari G. McMahan, Michelle L. Barr, and Lee E. Brown. “The Effects of Stability Ball Training on Spinal Stability in Sedentary Individuals.” The Journal of Strength and Conditioning Research 20.2 (2006): 429.
While most agree that it is good to stretch afterathletic activity, there has always been some disagreement over whether it is necessaryor even beneficial to stretch beforehand. Now, new research shows that stretching before activity may not only be unnecessary, but it may actually do more harm than good under certain circumstances. Research has shown that static stretching may reduce both muscle strength and performance, even putting the athlete at risk for injury. Static stretching is defined as passively taking a muscle to the point of tension and holding the stretch for at least 30 seconds.3
Static stretching causes a reduction in muscle strength that can last up to two hours, leading most researchers to recommend againststatic stretching prior to activities requiring high levels of strength and power.4,5,6,7 The official position of the National Academy of Sports Medicine8 (NASM) is that pre-activity stretching should be limited to active-isolated and dynamic stretches unless muscular imbalances are present that may impede proper movement and limit the range of motion. In these cases, NASM recommends static stretching to address only the muscular imbalances, followed up with active-isolated and dynamic stretching after the muscular imbalances have been cured. Active-isolated stretching involves using agonists (prime mover muscles) and synergists (“helping” muscles) to move a limb through the full range of motion while their functional antagonist (opposing muscle) is being stretched.9 Dynamic stretching is active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion.10
Static stretching before athletic activity has been shown to decrease balance, reaction times, movement times, and jump height leading researchers to conclude that static stretching beforeactivity decreases performance. However, research also shows that a regular program of stretching improves athletic performance. It is important to make the distinction—it is the acute effect of static stretching beforeathletic activity that decreases performance. Chronic stretching (i.e., a flexibility program) should be part of an integrated performance enhancement training program11,12 that includes balance, core, plyometric, resistance, cardiorespiratory, and speed, agility, and quickness training.
Copyright © 2012, DotsoFit, LLC Buy the Book
References
3. Hrysomallis, Con. “Relationship Between Balance Ability, Training and Sports Injury Risk.” Sports Medicine 37.6 (2007): 547-56.
4. Mckeon, Patrick O., Christopher D. Ingersoll, D. Casey Kerrigan, Ethan Saliba, Bradford C. Bennett, and Jay Hertel. “Balance Training Improves Function and Postural Control in Those with Chronic Ankle Instability.” Medicine & Science in Sports & Exercise 40.10 (2008): 1810-819.
5. Clark, Micheal, Scott Lucett, and Brian G. Sutton. NASM Essentials of Personal Fitness Training. Baltimore , MD
6. Ibid.
7. Carter, Jacqueline M., William C. Beam,
8. Sternlicht, Eric, Stuart Rugg, Larissa L. Fujii, Keri F. Tomomitsu, and Matt M. Seki. “Electromyographic Comparison of a Stability Ball Crunch with a Traditional Crunch.” The Journal of Strength and Conditioning Research 21.2 (2007): 506.
9. Stanton, Robert, Peter R. Reaburn, and Brendan Humphries. “The Effect of Short-Term Swiss Ball Training on Core Stability and Running Economy.” The Journal of Strength and Conditioning Research 18.3 (2004): 522–528.
10. Marshall, Paul W.M., and Bernadette A. Murphy. “Increased Deltoid and Abdominal Muscle Activity during Swiss Ball Bench Press.” The Journal of Strength and Conditioning Research 20.4 (2006): 745-750.
11. Drake, J., S. Fischer, S. Brown, and J. Callaghan. “Do Exercise Balls Provide a Training Advantage for Trunk Extensor Exercises? A Biomechanical Evaluation.” Journal of Manipulative and Physiological Therapeutics 29.5 (2006): 354-62.
12. Marshall, P., and B. Murphy. “Evaluation of Functional and Neuromuscular Changes After Exercise Rehabilitation for Low Back Pain Using a Swiss Ball: A Pilot Study.” Journal of Manipulative and Physiological Therapeutics 29.7 (2006): 550-60.
