Chronic Static Stretching Improves Exercise Performance

Kokkonen, Joke; Nelson, Arnold G.; Eldredge, Carol; Winchester, Jason B.

doi:10.1249/mss.0b013e3181238a2b

Cited by 138 publications

(116 citation statements)

References 29 publications

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“…The primary aim of stretching is to maintain or improve flexibility. It has also been suggested that stretching may prevent injury (1), reduce delayed onset muscle soreness (9), and performed chronically can enhance performance (10), though these claims are more controversial not least because the processes by which these effects may arise are complex. Nevertheless, it is widely accepted that flexibility is an important component of general fitness, and it is likely that there is a certain minimum range of motion required to safely and optimally perform a given activity.…”

Section: Introductionmentioning

confidence: 99%

The Effect of a Four-Week Proprioceptive Neuromuscular Facilitation Stretching Program on Isokinetic Torque Production

Higgs¹,

Winter²

2009

Journal of Strength and Conditioning Research

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Flexibility is widely accepted as an important component of fitness, yet flexibility training can be detrimental to muscle performance particularly where a high number of stretch cycles are performed. The purpose of this study was to investigate whether chronic PNF stretch training could successfully improve the knee flexion range of motion without having a detrimental effect on the peak isokinetic torque of the quadriceps. The minimum knee angle in flexion and the peak isokinetic quadriceps torque was measured at 120 and 270 degrees per second. Subjects then participated in a four week quadriceps flexibility training program consisting of three cycles of PNF stretching performed three times a week. The range of motion was recorded before and after the first stretching session of each week. At the end of the four week period the peak isokinetic quadriceps torque and flexibility was again measured. The mean (standard error) improvement in the knee flexion range of motion over the whole programme was 9.2 (1.45) degrees, typical gains following a single stretching session were around three degrees. Post-hoc analysis showed that the pre training session range of motion was significantly improved in Week 4 compared to the pre training session range of motion in Weeks 1 and 2 (p<0.05). There was no change (p=0.9635) in the peak isokinetic torque produced at 120 degrees per second (Week 1: 121.9 (4.6) N.m; Week 2: 121.9 (5.2) N.m) or at 270 degrees per second (Week 1: 88.1 (3.4) N.m; Week 2: 88.6 (4.9) N.m). These findings suggest that it is possible to improve flexibility using three PNF stretch cycles performed three times a week without altering muscle isokinetic strength characteristics.

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Section: Introductionmentioning

confidence: 99%

The Effect of a Four-Week Proprioceptive Neuromuscular Facilitation Stretching Program on Isokinetic Torque Production

Higgs¹,

Winter²

2009

Journal of Strength and Conditioning Research

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“…Notwithstanding the widespread acceptance and use of stretching exercises as a component of exercise training, there is limited research documenting the benefits derived from regular stretching training program. Hunter and Kokkonen reported that flexibility training increases vertical jump and/or sprint performance [11,12]. Dintiman found that 8 weeks of static stretching and sprint training increase flexibility and running speed significantly [21].…”

Section: Discussionmentioning

confidence: 99%

“…On the other hand, there are only a few studies in the literature investigating chronic effects of stretching training on athletic performance and they report elevations in strength performance [11,12].…”

Section: Introductionmentioning

confidence: 99%

Stretching training affects erythrocyte rheological properties and anaerobic performance in healthy young males

Toprak¹,

Koçak²,

Erken³

et al. 2015

Pau Med J

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Purpose: Stretching exercise training is used to improve flexibility and performance. This study aimed to investigate the short and long-term effects of stretching exercise on flexibility, performance, red blood cell (RBC) deformability and aggregation. Materials and methods: 7 young male subjects (mean age 20.71±0.52 years) participated in the study. Stretching protocol consisted of 3 repetitions for 60 seconds, 3 days/week, applied for 6 weeks. Blood samples were obtained before and immediately after the first stretching exercise and on the last day of the program. Flexibility measurement was performed, as well as counter movement, squat jump, sprint tests. Hemorheological parameters were determined using an ektacytometer. Results: A significant elevation in flexibility and decrement in sprint time were observed. Following an acute insignificant elevation immediately after the exercise on the first day, RBC deformability was slightly decreased on the last day after the exercise. RBC aggregation significantly decreased immediately after the stretching exercise on the first day, while post-exercise elevation was detected on the 6 th week. Conclusion:The results of the current study indicate that the stretching exercise training used to develop physical capacity of the athletes contributes to blood flow and thus, athletic performance of the individual by inducing acute increments in RBC deformability and through decrements in erythrocyte aggregation.Pam Med J 2015;8(3):205-212 Key words: Stretching, RBC deformability, erythrocyte aggregation, anaerobic performance test, flexibility. ÖzetAmaç: Germe egzersizi, fleksibilite ve performansı geliştirmek için kullanılmaktadır. Bu çalışmada, germe egzersizinin eritrosit deformabilite ve agregasyonu, fleksibilite ve performans üzerindeki kısa ve uzun süreli etkilerinin incelenmesi amaçlanmıştır. Gereç ve yöntem: Çalışmaya ortalama yaşları 20.71±0.52 yıl olan 7 genç, erkek denek katılmıştır. Germe protokolü 60 saniyelik, 3 tekrarlı, haftada 3 gün olmak üzere 6 hafta uygulanmıştır. Kan örnekleri ilk egzersizden önce, hemen sonra ve 6. haftanın sonunda egzersiz bitiminde alınmıştır. Deneklere ters yönde çömelme ve sıçrama ile esneklik ölçümleri ve sprint testleri uygulanmıştır. Hemoreolojik parametreler ektasitometre aracılığıyla ölçülmüştür. Bulgular: Deneklerin esneklik ölçümlerinde istatistiksel olarak önemli bir yükselme, sprint zamanında ise azalma gözlenmiştir. İlk gün egzersiz sonrası eritrosit deformabilitesinde istatistiksel olarak önemli olmayan akut bir artış gözlenmiştir. 6. hafta sonunda son egzersizi takiben ise eritrosit deformabilitesinde hafif bir düşüş tespit edilmiştir. Eritrosit agregasyonu ilk egzersiz sonrası istatistiksel olarak anlamlı düzeyde azalmış, 6. haftada egzersiz sonrası ise artmıştır. Sonuç: Çalışmamızın sonuçları, sporcuların fiziksel kapasitelerini geliştirmek için uygulanan germe egzersiz eğitiminin, kan akımının düzenlenmesine ve eritrosit deformabilitesinde akut artışlar, agregasyonunda ise azalmalar sağlayarak bireylerin at...

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“…In general, PNF contract-relax techniques are the best for increasing ROM, along with static stretching. In static stretching, holding each stretch is recommended for 15 [35] or 30 [36][37][38] s. The number of repetitions varies, with some studies reporting three [36] or four repetitions [38] showing benefits. Sustained increases in ROM have been demonstrated when programmes are performed daily or at least 2-3 times per week [7].…”

Section: Flexibility -Angela Forsyth Pt Dpt -United States Of Americamentioning

confidence: 99%

Comprehensive elements of a physiotherapy exercise programme in haemophilia – a global perspective

et al. 2010

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Summary. Exercise programmes for people with haemophilia are usually designed and implemented to help manage the recovery after a haemarthrosis or a muscle bleed, or as a tool to help prevent bleeding episodes from occurring. In this article, we have identified individual components of exercise that are often applied as separate entities, but may also need to be implemented in concert for optimized impact. Although it may be necessary on occasion to bias an exercise programme towards one component over the others, it is important to recognize that the various elements of exercise are not mutually exclusive. Decreased flexibility, strength and proprioception, will result in an impairment of balance and a loss of function. Programme design should whenever possible be guided by proven methodology in terms of how each component is incorporated, and more specifically how long to perform the exercise for and how many repetitions should be performed. We recognize, however, that this is not always possible and that there is significant value in drawing from the experience of clinicians with specialized training in the management of haemophilia. In this study, both perspectives are presented, providing reference‐based reviews of the mechanics of the various elements of exercise as well as the expert opinions of the authors. Research that has been completed using patients with conditions other than haemophilia may or may not have a direct application with the bleeding disorders population, but the programme design based on principles of tissue healing in addition to disease specific knowledge should be encouraged.

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Chronic Static Stretching Improves Exercise Performance

Cited by 138 publications

References 29 publications

The Effect of a Four-Week Proprioceptive Neuromuscular Facilitation Stretching Program on Isokinetic Torque Production

The Effect of a Four-Week Proprioceptive Neuromuscular Facilitation Stretching Program on Isokinetic Torque Production

Stretching training affects erythrocyte rheological properties and anaerobic performance in healthy young males

Comprehensive elements of a physiotherapy exercise programme in haemophilia – a global perspective

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