Effects of Dynamic Stretching on Strength, Muscle Imbalance, and Muscle Activation

Costa, Pablo B.; Herda, Trent J.; Herda, Ashley A.; Cramer, Joel T.

doi:10.1249/mss.0000000000000138

Cited by 47 publications

(50 citation statements)

References 42 publications

(100 reference statements)

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“…S1b 1 ) revealed that the weighted mean performance enhancement associated with DS was 1.3%. Unsurprisingly, given the modest changes, almost one-half of the measurements (37 of 80) demonstrated trivial magnitude changes, with only 6 studies reporting subsequent small-to-large relative performance impairments Bacurau et al 2009;Curry et al 2009;Barroso et al 2012;Franco et al 2012;Costa et al 2014). Thus, although there are occasions in which moderate or large improvements in performance are reported, overall, no robust evidence exists for substantial performance enhancements after DS.…”

Section: Dynamic Stretchingmentioning

confidence: 99%

“…Two studies reporting performance impairments required subjects to perform small ballistic bouncing or bobbing movements near the end ROM Bacurau et al 2009). Studies using "exaggerated movements", which may or may not reach the end of the active ROM, report both performance impairments (Costa et al 2014) and no significant effect (Dalrymple et al 2010). Thus, there is no identifiable trend as to the effects associated with DS through a full (maximal) or nearly full (submaximal) ROM.…”

Section: Effect Of Magnitude Of Ds Movement On Performancementioning

confidence: 99%

See 1 more Smart Citation

Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review

Behm

Blazevich

Kay

et al. 2016

Appl. Physiol. Nutr. Metab.

485

530

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Abstract:Recently, there has been a shift from static stretching (SS) or proprioceptive neuromuscular facilitation (PNF) stretching within a warm-up to a greater emphasis on dynamic stretching (DS). The objective of this review was to compare the effects of SS, DS, and PNF on performance, range of motion (ROM), and injury prevention. The data indicated that SS-(-3.7%), DS-(+1.3%), and PNF-(-4.4%) induced performance changes were small to moderate with testing performed immediately after stretching, possibly because of reduced muscle activation after SS and PNF. A dose-response relationship illustrated greater performance deficits with ≥60 s (-4.6%) than with <60 s (-1.1%) SS per muscle group. Conversely, SS demonstrated a moderate (2.2%) performance benefit at longer muscle lengths. Testing was performed on average 3-5 min after stretching, and most studies did not include poststretching dynamic activities; when these activities were included, no clear performance effect was observed. DS produced small-to-moderate performance improvements when completed within minutes of physical activity. SS and PNF stretching had no clear effect on all-cause or overuse injuries; no data are available for DS. All forms of training induced ROM improvements, typically lasting <30 min. Changes may result from acute reductions in muscle and tendon stiffness or from neural adaptations causing an improved stretch tolerance. Considering the small-to-moderate changes immediately after stretching and the study limitations, stretching within a warm-up that includes additional poststretching dynamic activity is recommended for reducing muscle injuries and increasing joint ROM with inconsequential effects on subsequent athletic performance.Key words: static stretch, dynamic stretch, proprioceptive neuromuscular facilitation, ballistic stretch, flexibility, warm-up.Résumé : Depuis peu, on utilise plutôt l'étirement dynamique (« DS ») que l'étirement statique (« SS ») ou la facilitation neuromusculaire proprioceptive (« PNF ») au sein d'une séance d'échauffement. Cette analyse documentaire se propose de comparer les effets de SS, DS et PNF sur la performance, l'amplitude de mouvement (« ROM ») et la prévention de blessures. D'après les données, on observe des modifications de performance faibles à modérées quand l'évaluation est réalisée immédi-atement après la séance d'étirement : SS (-3,7 %), DS (+1,3 %) et PNF (-4,4 %), et ce, possiblement à cause de la diminution de l'activation musculaire consécutive à SS et PNF. La relation dose-réponse révèle une plus grande baisse de performance quand la séance de SS par groupe musculaire ≥60 s (-4,6 %) vs. <60 s (-1,1 %). Par contre, SS suscite un gain modéré de performance (2,2 %) quand le muscle est plus allongé. L'évaluation est réalisée en moyenne 3-5 minutes post-étirement. La plupart des études n'incluent pas des activités dynamiques post-étirement; avec l'inclusion de ces activités, on n'observe pas de modification nette de la performance. DS suscite des gains de performance faibles à modérés...

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Section: Dynamic Stretchingmentioning

confidence: 99%

Section: Effect Of Magnitude Of Ds Movement On Performancementioning

confidence: 99%

Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review

Behm

Blazevich

Kay

et al. 2016

Appl. Physiol. Nutr. Metab.

485

530

View full text Add to dashboard Cite

show abstract

“…However, Aboodarda et al (2014) found that elbow flexor fatigue increased rather than decreased leg extensor spinal motoneuron excitability. Similar to NLMF, SS-induced performance impairments have been at least partially attributed to neural mechanisms (Behm et al 2013;Behm and Chaouachi 2011;Costa et al 2014). DS has been shown to enhance subsequent performance (Behm and Chaouachi 2011;Costa et al 2014;Herda et al 2008).…”

Section: Introductionmentioning

confidence: 99%

Acute bouts of upper and lower body static and dynamic stretching increase non-local joint range of motion

et al. 2015

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“…Usually, both static and PNF stretching are preferred in a situation in which the goal is to improve flexibility [18]. Dynamic stretching, which involves the execution of movement patterns throughout the available range of motion (ROM), is more suitable for warm-up routines [5].…”

Section: Types Of Stretchingmentioning

confidence: 99%

“…The most popular strategy used to enhance flexibility is stretching [2], which can be performed either statically [3,4] or dynamically [5]. Stretching is a strategy commonly employed in both training and rehabilitation programs [2] and it is used often in warm-up routines [6].…”

Section: Introductionmentioning

confidence: 99%

Does Stretching Have Long-Term Effects on Muscle Performance? A Clinical Commentary

Medeiros¹,

Martini²

2017

J Yoga Phys Ther

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Flexibility is an essential component of physical fitness. The most common technique used to enhance muscle flexibility is stretching. Even though there is a great amount of evidence showing the benefits of chronic stretching on flexibility, it remains unclear whether such increase in flexibility can affect muscle performance (MP). Most of the studies in this field have concentrated in analyzing the acute effects of stretching on muscle strength. However, the literature is scarce with regard to chronic effects of stretching on MP. The possible mechanisms involved in flexibility enhancement following chronic stretching give an indicative that MP might benefit from adequate flexibility. A decrease in muscle-tendon unit (MTU) stiffness seems to be a key aspect for an increase in performance since it might improve the energy storage capacity within the MTU during activities involving stretch-shortening cycle. In theory, it sounds reasonable, but in practice, the relationship between decreased MTU stiffness and increased performance still needs to be better elucidated. Hence, the purpose of the present clinical commentary is to discuss how increased flexibility provided by chronic stretching might affect MP.

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Effects of Dynamic Stretching on Strength, Muscle Imbalance, and Muscle Activation

Abstract: Because dynamic stretching reduced concentric and eccentric hamstring strength as well as the conventional and functional H:Q ratios, fitness and allied-health professionals may need to be cautious when recommending dynamic rather than static stretching to maintain muscle force.

Cited by 47 publications

References 42 publications

Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review

Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review

Acute bouts of upper and lower body static and dynamic stretching increase non-local joint range of motion

Does Stretching Have Long-Term Effects on Muscle Performance? A Clinical Commentary

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