Static Stretching Does Not Impair Performance in Active Middle-Aged Adults

Abstract

Recent investigations with young, healthy adult subjects suggest that static stretching before activity decreases performance and should, therefore, be avoided. The purpose of this study was to assess the effects of an acute static stretching protocol on balance and jump/hop performance in active middle-aged adults. Ten subjects (6 men and 4 women aged 40-60 yr) from a martial arts school volunteered to take part in this research study. This was a repeated measures design. Subjects who stretched for 10 minutes using a 30-second hold during 1 session sat quietly for 10 minutes during the alternate session. Sessions were randomly assigned. The following dependent variables were compared: Dynamic Stability Index (DSI) for single-leg dynamic balance (smaller DSI = improved balance); distances for broad jump, single hop, triple hop, and crossover hop; elapsed time for a 6-m timed hop. Group means for balance were significantly different between the stretch and no-stretch conditions (3.5 +/- 0.7 vs. 4.3 +/- 1.4 DSI, respectively; p < 0.05). No significant differences were found between the group means of the stretch and no-stretch conditions for the dependent measures of broad jump, single hop, triple hop, crossover hop, and 6-m timed hop performance. Ten minutes of acute static stretching enhances dynamic balance and does not affect jump/hop performance in active middle-aged adults. Static stretching should be included before competition and before exercise in fitness programs of active middle-aged adults.

A review of the acute effects of static and dynamic stretching on performance

“…Other studies using 45 s (Gonzalez-Rave et al 2009;Knudson et al 2001;Unick et al 2005), B60 s (Robbins and Scheuermann 2008) and B90 s (Behm et al 2006;Handrakis et al 2010;Samuel et al 2008) of static stretching have also reported no effects on jump heights. Nonetheless, there are more prolonged duration static stretching studies employing 2-8 min that also do not elicit isokinetic torque impairments (Cramer et al 2007a, b;Ryan et al 2008b).…”

Efeito de diferentes volumes de alongamento na capacidade funcional de idosas

“…Although the mechanisms involved were not evaluated, the best gains in range of motion observed in TG180 may be related to the time under tension during muscle stretching. During the aging process, there is a decrease in rigidity of the muscle-tendon unit 16 . Behm et al 17 suggested that a less rigid muscle-tendon unit may accommodate more successfully the stress resulting from stretching.…”

“…Behm et al 17 suggested that a less rigid muscle-tendon unit may accommodate more successfully the stress resulting from stretching. Thus, larger volumes of stretching would be needed to promote a better increase in the range of motion of elderly people 16,18 . There was no difference between the two volumes of stretching employed for values of muscle strength, both TG90 and TG180 promoted equally important improvements, 21% and 25% respectively.…”

Exercícios De Alongamento: Prescrição E Efeitos Na Função Musculoesquelética De Adultos E Idosos

“…Em estudo realizado com homens e mulheres de meia-idade (50 anos), Handrakis et al (2010) não encontraram nenhuma alteração nos valores de desempenho muscular, avaliado por meio do teste de salto em distância, após o emprego de três repetições de alongamento com duração de 30s (volume total de 90s). Gurjão et al (2010) e Gonçalves et al (2012) também utilizaram três repetições de 30s de alongamento estático, em mulheres idosas, e não encontraram alterações agudas significativas na produção de força muscular, CVM e na taxa de desenvolvimento de força pico.…”

“…Sabe-se que exercícios de alongamento promovem aumento da complacência da unidade musculotendínea, que pode aumentar o tempo para contração muscular, comprometendo a produção de força (OGURA et al, 2007). O processo de envelhecimento por si só diminui a rigidez das estruturas, as quais, já estando mais complacentes, podem acomodar o estresse decorrente do alongamento e não alterar a produção de força em adultos idosos (HANDRAKIS et al, 2010;BEHM et al, 2006).…”