The effects of different durations of static stretching within a comprehensive warm-up on voluntary and evoked contractile properties

Abstract

Evidence for performance decrements following prolonged static stretching (SS) has led to a paradigm shift in stretching routines within a warm-up. Rather than SS, dynamic stretching (DS) and dynamic activity (DA) have replaced SS within warm-up routines. The objective of the present study was to compare the effect of differing lower limb SS durations (30 [SS30s], 60 [SS60s] or 120 s [SS120s] of SS per muscle group or no-stretch control) within a comprehensive warm-up protocol consisting of aerobic activity, DS and DA. Sixteen male participants completed the four stretching conditions in a randomized order, after a 5-min low-intensity (cycle) warm-up and before a DS/DA component on separate days. Tests included passive hip and knee ranges of motion (ROM), maximum voluntary knee extensor/flexor force, force produced at 100 ms (F100), vertical jump height and evoked knee extensor contractile properties. For hip flexion (hamstrings) ROM, SS120s provided the largest increase (5.6-11.7%) followed by SS60s (4.3-11.4%), control (4.4-10.6%) and SS30s (3.6-11.1%). For knee flexion (quadriceps) ROM, SS30s provided the largest increase (9.3-18.2%) followed by SS120s (6.5-16.3%), SS60s (7.2-15.2%) and control (6.3-15.2%). There were decreases in quadriceps F100 following SS in SS120s (29.6%) only. There were increases in vertical jump performance in the control (6.2%), SS60s (4.6%) and SS30s (3.3%). While 120 s SS per muscle increased ROM, even within a comprehensive warm-up routine, it also elicited notable performance decrements. However, moderate durations of SS were observed to improve ROM whilst either having negligible or beneficial (but not detrimental) effects on specific aspects of athletic performance.

Acute Effects of Stretching on Flexibility and Performance: A Narrative Review

“…aerobic activity, SS, DS, and dynamic sport specific activity) have not shown any performance deficits with a moderate duration of SS either [55,56]. Although 60 s of SS per muscle group did not result in performance decreases with a full warm-up, more excessive SS of 2 min per muscle group could still induce some deficits [56]. Furthermore, while the inclusion of SS within a full warm-up did not enhance physical performance (nor impair it), there was a positive psychological effect as the individuals felt more confident of achieving high performance in the ensuing sports-related tests [55].…”

“…Recent studies incorporating all aspects of a full warm-up (i.e. aerobic activity, SS, DS, and dynamic sport specific activity) have not shown any performance deficits with a moderate duration of SS either [55,56]. Although 60 s of SS per muscle group did not result in performance decreases with a full warm-up, more excessive SS of 2 min per muscle group could still induce some deficits [56].…”

“…More research is needed to examine the SS and DS dose response relationship of high flexible athletes compared to the average population in terms of ROM and possible subsequent performance impairments. However, as a reminder, there are no studies showing performance impairments when stretching is incorporated into a full warm-up [31,55,56].…”

Acute Effects of Intermittent Versus Continuous Bilateral Ankle Plantar Flexor Static Stretching on Postural Sway and Plantar Pressures: A Randomized Clinical Trial

“…Several forms of rehabilitation have previously been used to improve fall risk. Static stretching is one technique of rehabilitation that is commonly used and has been widely researched [3,4,5,6,7,8,9,10,11,12,13,14]. Nevertheless, each form of static stretching may provide different effects and their relationship with balance has not been accurately described.…”

Immediate Effect of Intermittent Versus Continuous Hamstring Static Stretching on the Muscle Tone and Range of Motion

“…Static stretching, which has been used to increase flexibility [15], is one method of rehabilitation and an integral component of sports-conditioning programs. Two common forms of static stretching exercise include continuous and intermittent modalities [16][17][18]. A comparison of different periods of stretching exercise (15s, 30s, 60s, 90s, and 120s) revealed significant increases in the ROM without any differences between them [19].…”