Static Stretching

Stretching has been performed for thousands of years, commonly before warriors would go into battle (Chaabene et al., 2019). These days the practice of stretching is more commonly used in the athletic, fitness, rehabilitation and recreation settings (Chaabene et al., 2019). Stretching these days is broken down into static, dynamic, ballistic, proprioceptive neuromuscular facilitation (Chaabene et al., 2019). Although in this post, static stretching is going to be the focus. Static stretching involves controlled continuous movement to the end range-of-motion (ROM) of a single joint or multiple joints by either actively contracting the agonist muscles or by using external forces such as gravity, partner, stretching aids (Behm et al., 2016). Recently some social media influencers have asserted that static stretching is bad for performance and strength. According to literature findings from Bacurau et al., 2009, Nelson et al., 2005 & Young & Elliott, 2001, static stretching caused a decrease muscle-force production capacity. Muscle force production is depended on the output of the cross-bridge form during an isometric contraction (Fitts et al., 1991). A easier way to understand this is.

Reynolds (2022) “Strength is the ability to produce force against an external resistance” therefore “strength is muscle force production” (Barbell logic, 2022)

The findings of these study alone, would support these influences narrative. Furthermore, there is a large body of scientific evidence has recommended not to use StS immediately before the performance of strength- and power-related activities (McHugh & Cosgrave, 2010; Peck et al., 2014; Simic et al., 2013).

Although, two big literature review findings suggested less than 60 seconds of static stretching did not have impact on strength like static stretching of greater than 60 seconds (Behm et al., 2016,Kay & Blazevich 2012). Palmer et al., (2019) study also support these findings. Furthermore, recent literature would suggest that there is very little impact static stretching on muscle force when using less than 60 seconds. (Chaabene et al., 2019, Cramer et al., 2007). Contradicting findings from the literature. However, the significant differences is in the methodology section, where previous studies focused on longer durations of stretching. Therefore it is the interruption of the findings. The main weakness of social media post is that it has to look good and pull you in, thus caution must be applied when reading these posts. Despite this, a recent study suggested 20 seconds of static stretching could help improve range of movement and with limited impact of strength (Sato et al., 2020). Although this was only a limited population study, this does leave food for thought when stretching.

Take away stretch.

The 90/90 hip stretch, can be a great move to do when you are wanting to feel freedom into the hip area. How the 90/90 hip stretch works is that it has one hip into internal rotation and the opposite hip into external rotation. As shown in the youtube link below. Stretch both sides and enjoy.

Reference list

Bacurau, R. F., Monteiro, G. A., Ugrinowitsch, C., Tricoli, V., Cabral, L. F., & Aoki, M. S. (2009). Acute effect of a ballistic and a static stretching exercise bout on flexibility and maximal strength. Journal of strength and conditioning research, 23(1), 304–308. https://doi.org/10.1519/JSC.0b013e3181874d55

Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 41(1), 1–11. https://doi.org/10.1139/apnm-2015-0235

Chaabene, H., Behm, D. G., Negra, Y., & Granacher, U. (2019). Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Frontiers in physiology, 10, 1468. https://doi.org/10.3389/fphys.2019.01468

Cramer, J. T., Housh, T. J., Johnson, G. O., Weir, J. P., Beck, T. W., & Coburn, J. W. (2007). An acute bout of static stretching does not affect maximal eccentric isokinetic peak torque, the joint angle at peak torque, mean power, electromyography, or mechanomyography. The Journal of orthopaedic and sports physical therapy, 37(3), 130–139. https://doi.org/10.2519/jospt.2007.2389

Fitts, R. H., McDonald, K. S., & Schluter, J. M. (1991). The determinants of skeletal muscle force and power: their adaptability with changes in activity pattern. Journal of biomechanics, 24 Suppl 1, 111–122. https://doi.org/10.1016/0021-9290(91)90382-w

Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: a systematic review. Medicine and science in sports and exercise, 44(1), 154–164. https://doi.org/10.1249/MSS.0b013e318225cb27

McHugh, M. P., & Cosgrave, C. H. (2010). To stretch or not to stretch: the role of stretching in injury prevention and performance. Scandinavian journal of medicine & science in sports, 20(2), 169–181. https://doi.org/10.1111/j.1600-0838.2009.01058.x

Nelson, A. G., Driscoll, N. M., Landin, D. K., Young, M. A., & Schexnayder, I. C. (2005). Acute effects of passive muscle stretching on sprint performance. Journal of sports sciences, 23(5), 449–454. https://doi.org/10.1080/02640410410001730205

Palmer, T. B., Pineda, J. G., Cruz, M. R., & Agu-Udemba, C. C. (2019). Duration-Dependent Effects of Passive Static Stretching on Musculotendinous Stiffness and Maximal and Rapid Torque and Surface Electromyography Characteristics of the Hamstrings. Journal of strength and conditioning research, 33(3), 717–726. https://doi.org/10.1519/JSC.0000000000003031

Peck, E., Chomko, G., Gaz, D. V., & Farrell, A. M. (2014). The effects of stretching on performance. Current sports medicine reports, 13(3), 179–185. https://doi.org/10.1249/JSR.0000000000000052

Sato, S., Kiyono, R., Takahashi, N., Yoshida, T., Takeuchi, K., & Nakamura, M. (2020). The acute and prolonged effects of 20-s static stretching on muscle strength and shear elastic modulus. PloS one, 15(2), e0228583. https://doi.org/10.1371/journal.pone.0228583

Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian journal of medicine & science in sports, 23(2), 131–148. https://doi.org/10.1111/j.1600-0838.2012.01444.x

Young, W., & Elliott, S. (2001). Acute effects of static stretching, proprioceptive neuromuscular facilitation stretching, and maximum voluntary contractions on explosive force production and jumping performance. Research quarterly for exercise and sport, 72(3), 273–279. https://doi.org/10.1080/02701367.2001.10608960