Time to Move From Mandatory Stretching? We Need to Differentiate “Can I?” From “Do I Have To?”

Afonso, José; Olivares-Jabalera, Jesús; Andrade, Renato

doi:10.3389/fphys.2021.714166

Cited by 8 publications

(5 citation statements)

References 47 publications

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“…Stretching was long considered an essential component of warm-ups, fitness, and health [1]. However, the use of stretching as a warm-up component or training routine (i.e., stretching over several weeks) to improve range of motion (ROM), performance, and health has been subjected to a number of counter arguments over the past 20+ years [1][2][3][4][5][6][7]. For example, it has been ubiquitously reported since the late 1990s that incorporating static stretching as a pre-activity strategy can lead to performance (e.g., strength, power, speed, balance) impairments [1,3,4,6,8].…”

Section: Introductionmentioning

confidence: 99%

“…Recent commentaries [2,5] have suggested that possible benefits of stretch training such as improvements in flexibility, balance, cardiovascular measures, alleviation of pain, and decreased injury incidence among others can either be provided by other training modalities (e.g., RT) or stretching is not the most effective activity to provide such benefits (e.g., decreased injury incidence). Nuzzo [5] suggested in his Current Opinion article that chronic RT induced similar increases in ROM as stretch training.…”

Section: Introductionmentioning

confidence: 99%

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Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis

et al. 2023

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Background Although it is known that resistance training can be as effective as stretch training to increase joint range of motion, to date no comprehensive meta-analysis has investigated the effects of resistance training on range of motion with all its potential affecting variables. Objective The objective of this systematic review with meta-analysis was to evaluate the effect of chronic resistance training on range of motion compared either to a control condition or stretch training or to a combination of resistance training and stretch training to stretch training, while assessing moderating variables. Design For the main analysis, a random-effect meta-analysis was used and for the subgroup analysis a mixed-effect model was implemented. Whilst subgroup analyses included sex and participants’ activity levels, meta-regression included age, frequency, and duration of resistance training. Data Sources Following the systematic search in four databases (PubMed, Scopus, SPORTDiscus, and Web of Science) and reference lists, 55 studies were found to be eligible. Eligibility Criteria Controlled or randomized controlled trials that separately compared the training effects of resistance training exercises with either a control group, stretching group, or combined stretch and resistance training group on range of motion in healthy participants. Results Resistance training increased range of motion (effect size [ES] = 0.73; p < 0.001) with the exception of no significant range of motion improvement with resistance training using only body mass. There were no significant differences between resistance training versus stretch training (ES = 0.08; p = 0.79) or between resistance training and stretch training versus stretch training alone (ES = − 0.001; p = 0.99). Although “trained or active people” increased range of motion (ES = 0.43; p < 0.001) “untrained and sedentary” individuals had significantly (p = 0.005) higher magnitude range of motion changes (ES = 1.042; p < 0.001). There were no detected differences between sex and contraction type. Meta-regression showed no effect of age, training duration, or frequency. Conclusions As resistance training with external loads can improve range of motion, stretching prior to or after resistance training may not be necessary to enhance flexibility.

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Section: Introductionmentioning

confidence: 99%

Section: Introductionmentioning

confidence: 99%

Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis

et al. 2023

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“…Flexibility, defined as the capacity to move throughout the full range of motion (ROM) at joints (Afonso, Olivares-Jabalera, & Andrade, 2021), offers a plethora of health advantages that contribute to enhancing daily life quality by averting injuries, back pain, and balance issues (Pate, Oria, & Pillsbury, 2012;Pfeifer, Ross, Weber, Sui, & Blair, 2022). Extensive research indicates that body weight factors can significantly impact flexibility levels.…”

Section: Introductionmentioning

confidence: 99%

The Effects of Resistance Training Interventions on Weight, Body Mass Index, Body Fat Percentage, and Flexibility in College Students: A Comparison Between Sports and Non-Sports Students

Pamungkas,

Rismayanthi,

Nasrulloh

et al. 2024

Teor. metod. fiz. vihov.

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Background. Resistance training is an effective form of exercise that promotes healthy body weight regulation and enhances flexibility. However, discrepancies exist regarding the varying impacts of resistance training based on individuals’ training status across different fitness components, such as body composition and flexibility. Objectives. The primary objective of this study is to assess whether there are significant differences in the outcomes of resistance training responses between trained and untrained groups concerning body composition and flexibility. Materials and methods. This experimental resistance training study involved 60 male students (age = 20.83 ± 0.85 years old) from the same university. The participants were divided into two groups based on their training status: a trained group (S; n = 30) and an untrained group (NS; n = 30). Both groups underwent an identical training regimen, consisting of three sessions per week over a total of four weeks or 12 training sessions. Results. Significant differences were observed in the paired sample T-test analysis between pre-test and post-test results in the untrained group for body weight (t (29) = 7.940, p < 0.001, d = 1.45), body mass index (t (29) = 7.579, p < 0.001, d = 1.38), body fat percentage (t (29) = 9.733, p < 0.001, d = 1.77), and sit-and-reach flexibility (t (29) = -7.714, p < 0.001, d = -1.40). Similarly, the trained group showed significant changes in body weight (t (29) = 2.644, p = 0.013, d = 0.483), body fat (t (29) = 2.561, p = 0.016, d = 0.351), and flexibility (t (29) = -2.543, p = 0.017, d = 0.351), while no substantial difference was found in body mass index (t (29) = 1.925, p = 0.064, d = -0.464). Conclusion. The study found that using resistance training protocols targeting weight reduction with 60-70% of 1 Repetition Maximum (RM) over a one-month intervention period, without stringent calorie restriction, significantly decreased weight and BMI while enhancing flexibility. Notably, regardless of training status disparities, the untrained group demonstrated more expressed improvements compared to the trained group, indicating the influence of training status on response variations to training stimuli.

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“…1,2 Static stretching produces trivial effects on subsequent performance when less than 60 seconds of stretching per muscle group is incorporated into warm-ups that included dynamic activities. 1,2 Static stretching has recently taken another hit, with commentaries 3,4 suggesting that stretching need not be incorporated as a fitness component like training for muscle strength and endurance, cardiorespiratory endurance, or body composition since activities such as resistance training, foam rolling, and local vibration can similarly increase flexibility. Though static stretching has fallen out of favour as a warmup activity, it still has merit as a means to increase ROM.…”

Section: Introductionmentioning

confidence: 99%

Alternative Flexibility Training

Behm

Aragão-Santos

Korooshfard

et al. 2023

International Journal of Sports Physical Therapy

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Over the last approximately 20 years, research has reported on performance impairments following prolonged durations of static stretching. This has led to a paradigm shift towards dynamic stretching. There has also been a greater emphasis using foam rollers, vibration devices, and other techniques. Recent commentaries and meta-analyses suggest that stretching need not be listed as a fitness component as other activities such as resistance training can provide similar range of motion benefits. The commentary aims to review and compare the effects of static stretching and alternative exercises for improving range of motion.

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Time to Move From Mandatory Stretching? We Need to Differentiate “Can I?” From “Do I Have To?”

Cited by 8 publications

References 47 publications

Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis

Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis

The Effects of Resistance Training Interventions on Weight, Body Mass Index, Body Fat Percentage, and Flexibility in College Students: A Comparison Between Sports and Non-Sports Students

Alternative Flexibility Training

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