Most people don’t stretch; they just try to look like they are stretching. So anyway, thanks for watching. The main purpose of why we should perform static stretching is to improve muscle length. The practice of engaging in static muscle stretching for the purpose of increasing the range of motion (ROM) to enhance athletic performance and minimize the risk of injury has been a long-held tradition. You should feel some tension in the muscles as you stretch, but stay within the pain-free zone. This is an important concept to understand, being that muscle is the target of static stretching. A little more science behind it, static stretching should be held for at least 1 minute. So anyway, I’ve had my little rant. One of the videos I did was about why I believe the research is flawed and you know, I point out a couple of the protocols in the research that make it flawed. Static stretching has shown, through research, to improve flexibility and joint range of motion; This mode of stretching prevents the soft tissues from absorbing high amounts of energy over a short period of time as does ballistic stretching. Dynamic stretching will prepare you better for high intensity exercises. The purpose of the study was to determine the effects of static and dynamic stretching protocols within general and activity specific warm-ups. There’s two main types of stretching, dynamic and static, but for the purpose of this article we’ll focus on static stretching (check out our blog post on dynamic stretching here). However, the net effect was a total disdain for static stretching at any time, for any purpose. Commonly performed hamstring stretches are a half split in yoga, or a traditional runner hurdler stretch. de Weijer, V. Gorniak, G. Shamus, E. (2003). Reciprocal Inhibition: Also known as Sherrington’s law of reciprocal innervation, explains how a muscle will relax when its opposite muscle is activated. Finally, an amazingly effective way to loosen up stiff muscles fast, even if you feel like your muscles are made of rock! Ten men performed twelve 100‐s passive static stretches of the biceps brachii. And you know what? The purpose of this study was to determine if static and baltislic stretching would, induce significant amounts of delayed onset muscle soreness (DOMS) and increases in creatine kinase (CK). The process for my athletes every day is the same. Static Stretching . Both the antagonist, or opposing muscle group and the agonist, or muscles to be stretched are relaxed. For over 20 years I’ve been fighting against the “Static Stretching is Bad” mind-set that has invaded the health and fitness industry. Tendons and ligaments do not have the same ability to stretch as muscles do. Amazon (author page) has listed his books on five Best-Seller lists. When you're deciding between dynamic vs. static stretching, consider when you're stretching, how warm your body is and what you want stretching to accomplish. In other words, if you want to decrease hamstring and groin pulls, you need to perform dynamic flexibility exercises prior to practice, games or lifting sessions. wk−1 static stretching routine designed to stretch all the major muscle groups in the lower extremity. When you hold a stretch for an extended period, then you are performing a static stretch. Research work by McNair (2000) and Knudson (2001) suggests that the use of static stretches are more appropriate for the cool down. Static stretching is bad. He thinks it is more dangerous to be overly flexible in one muscle group than to be tight in all of them. In fact, long-duration (from a practical standpoint though the article will state differently) static stretching of 10 minutes after repetitive cyclic motion (i.e. Carla Pryor PT, DPT, OCS, RYT 200. The theory is that warm muscle simply elongates and returns to its normal length. Massage, Active Release Technique (ART), Muscle Activation Technique (MAT), or soft tissue mobilization are all terms used to apply to techniques used to change the density of a muscle. The purpose of this study was to investigate the influences of static stretching on the viscoelastic properties of human tendon structures in vivo. I like static stretches that make it easy for athletes to stretch. By contrast, dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm-up. Static stretching, on the other hand, has the potential to make you feel rather sleepy – not something you want to be feeling prior to exercise. Make them both comfortable and uncomfortable at the same time. Now, if you’ve kept up with any of these studies you’ll know that the recommendations for the last 15 to 20 years is that static stretching should be avoided. Doing these ridiculous studies that prove these studies actually advertise the stupidity of the people doing the studies because if they actually had any knowledge of what they were doing, they wouldn’t be doing these studies to start with. Plus, the DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. Myofibrils are what we are looking to lengthen during static stretching. You shouldn’t do static stretching as part of a warm-up. Foam roll to decrease knots and trigger points. So all those recommendations that we’ve made over the last 15 or 20 years as far as avoiding static stretching or not doing static stretching, we’ve actually changed our mind now and static stretching is okay to do. Medeiros, D. Cini, A. Sbruzzi, G. Lima, C. (2016). Stretch all areas. Static stretching has gone from the best way to warm-up to something that no one should ever do again. In contrast to the elite athlete where static stretching may be best after a peak workout, for the majority it makes sense from a functional exercise perspective to warm up, then stretch, and then perform strengthening exercises. Dynamic stretching will also improve your mobility in both the short term (prior to your workout) and eventually the long term, as you increase your muscles’ performance and reduce the probability of injury. However, it is important to note that although there are many different ways to stretch, no one way, or no one type of stretching is better than another. We make sure we include one for each of the following – Adductors – Hip flexors – Lateral Hamstring – Hip Rotators. While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. Just as there are many different ways to strength train, there are also many different ways to perform a stretch. For example, a group of I’m saying you can’t always trust the literature that’s out there. This was both a plus and a minus. Various stretches at each joint of the body are normally performed pre-practices, skill training sessions, and athletic contests. Actually, it wasn’t a new study it was a review of existing studies. Static stretching can yield improved joint range of motion, preserve optimal joint kinematics, reduce muscular pain, improve gait mechanics, and reduce joint pain caused by biomechanical errors from shortened muscle groups. Muscles respond to injury and overuse by increasing in density. I haven’t really criticized anyone, I certainly haven’t abused anyone, which is contrary to what I’ve copped over the last 20 years. Static stretching is a very safe and effective form of stretching with a limited threat of injury. Dynamic warm-up would follow to prepare the muscles for exercise. Static stretching is ideal for post-workout, because it will prevent … Research indicates that stretching a tendon 4% beyond its normal length can lead to permanent damage, and may be a reason why after stretching some participants report pain and discomfort, then subsequently avoid a flexibility routine. Overuse problems like patella-femoral syndrome, low back pain, and shoulder pain seem to relate strongly to long term tissue changes that don’t respond to dynamic stretching. Co Owner of Redefine Health and Fitness located in North County San Diego. The term static stretching (or static stretches) refers to any stretch that is performed. Stretching exercises have traditionally been included as part of a training and recovery program. They haven’t come up with a new way of doing things. Stretches that allow an athlete to use body weight and positioning to their advantage are a big plus for athletes. Static stretching isn’t as bad as we thought it was. With static stretching you lengthen the muscle and you might be feeling that it is working better, but many times its performance is lowered by this. In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time. This increased density is often referred to as a knot or a trigger point. For many coaches, the solution was active warm-up before exercise and static stretching after. So I’ll leave some links to that as well. Bottom line: Stretching is highly underrated. The first series of videos illustrates the use of the stability ball to maintain lumbar lordosis, an idea I got from the legendary Al Vermeil. I’m referring to the studies that have been done over the last 15, 20 years in relation to static stretching. A classic example is the use of, or current disdain for, static stretching. Listed below are five different types of static stretches. Frequency and duration of static stretching have not been extensively examined. From this sequencing, the athlete can train their motor neurons to functionally carryover newly achieved muscle length. Reach just beyond your typical range of motion. Be specific about how you want someone to stretch. The white structures are tendons, located behind the knee, and should not be stretched. Both are critical. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. This article was originally published in STACK Magazine. For static stretches I have a couple of basic rules. In summary, the purpose behind static stretching is to increase myofibril length. Static stretching is a popular and safe exercise that improves flexibility. Eighteen (men, n = 10; women, n = 8) adult subjects (M +/- SD age = 22.7 +/- 2.8 y …. It gets the blood flowing and the muscles warmed and pliable in preparation for more strenuous activity. But what was the conclusion of this new study or new review? The truth lies somewhere in the middle. Static stretching is used to relieve tension from muscles built-up from things like exercise. BACKGROUND: Previous research has demonstrated a reduction in peak power via isokinetic dynamometry and power testing. Over time if muscle length is decreased, subsequent flexibility impairments at the joint capsule and surrounding connective tissue may occur. Stretching can help improve flexibility and range of motion about your joints. He agreed; and his article is below. The “scientists” have been telling us that… “static stretching is bad” “static stretching causes injuries” and that… “static stretching should NOT be included as part of a warm up.”, Well, apparently they’ve changed their minds. However, there is also truth on the other side of the coin. And I was also greatly encouraged to see an article by well respected strength coach. To get the most out of your static stretching, do not stretch a cold muscle. Good stretching is uncomfortable but, not painful. A literature review supports holding stretches for 30 seconds for optimal results. Well, for 20 years you’ve been mucking people around so, I am speaking out against these so-called scientists now. Seven male subjects performed static stretching in which the ankle was passively flexed to 35° of dorsiflexion and remained stationary for 10 min. Both types of stretching are great and they both prepare your body for activity. So, what am I saying? Performance enhancement expert Alwyn Cosgrove is fond of saying we over-react in the short term and under-react in the long term. Yes, static stretch. Redefine is a wellness based company focused on providing excellent comprehensive and research driven care to assist clients in meeting their fitness and nutrition goals. I’ll leave some links down below to the study if you’d like to read it yourself. The cellular components of muscle in comparison to ligaments and tendons are significant. So, it’s funny they came up with a new program for using stretching as part of their warm-up. Bye for now. The second set shows a partner technique. The reality is that static stretching was a poor way to warm-up for exercise and that dynamic flexibility or active warm-up is superior. I’ve spoken on this topic before, quite a number of times and I’ll also leave some links below to some of my previous videos if you’d like to have a look at, you know. Static stretching to work on increasing flexibility. So now, the scientists are telling us that you should do a general warm-up first then some static stretching then do some like, sports specific drills and more agility stuff and then follow it up with some dynamic stretching, which is actually the exact thing I’ve been recommending for the last 20 years. When next performing a hamstring stretch, consider where you are feeling a sensation to determine if you are appropriately performing the exercise and actually stretching muscle. Skeletal muscle (example: hamstring, quadriceps) is a type of striated muscle. And in the past, I’ve just copped it on the chin and haven’t said anything. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy. So in the past, I’ve been very I’ve taken a back foot to speaking out against these studies but the damage that these studies have done over the last 20 years, 20 years these scientists have been telling people to avoid static stretching and that it’s bad for you. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. wk−1 static stretching routine designed to stretch all the major muscle groups in the lower extremity. So by contracting one muscle group (agonist) it will force the opposing muscles group (antagonist) to relax. Perform a five- to 10-minute aerobic warm-up or save your stretching for the end of your workout. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. In reality, for the majority of the population who seek general fitness and wellness, the benefits of stretching far outweigh losing a few seconds on a mile time or a few millimeters on a vertical leap that a slight reduction in muscle power may bring. ©2015 Redefine Health and Fitness. While there are many types of stretching, static stretching and dynamic stretching are the two most common stretching techniques to help you maintain flexibility. Yes, before the workout. If you are interested in starting a flexibility routine or are unsure if you are performing your daily stretching routine correctly, contact a health care professional to ensure that you are addressing the appropriate tissue to achieve the benefits of static stretch. Contact carla@redefinehealthandfitness.com for further inquiry. At the core of it, that is what you are doing. For example; For warming up, dynamic stretching is the most effective, while for cooling down, static and passive are best. Once the tissue density has been dealt with, we can work on changing the length. Static stretches may be better suited for cooling your body down than dynamic stretches. It isn’t as bad as we’ve been telling everyone it is. But you know what? Proper form and technique allow you to reap the benefits of stretching while avoiding pain. Additionally, stretching helps your body recover. About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. You can see the red muscular component of the hamstring, where you should feel sensation during static stretching. Static stretching is a form of stretching that holds muscle in a sustained position for a duration of time to elongate muscle tissue. And I’m all for good scientific research but the problem is that there are so many people out there doing this research, you know, just for grants basically. The techniques used to relieve knots are referred by many names. These people are actually harming the advancement of sport. That sounds pretty easy right? All of these things that I’ve been against for the last 20 years now, the scientists have come out and said…. Improved fl… I hope you enjoy… The Static Stretching Renaissance. Though static stretching is a part of some pre and post-workout routines, a review article that was published in January 2020 by the Scandinavian Society of Clinical Physiology and Nuclear Medicine, indicated that pre-exercise static stretching did in-fact reduce an individual's overall muscular strength and maximal performance. ABSTRACTThe purpose of the present study was to investigate whether duration of static stretching could affect the maximal voluntary contraction (MVC).Volunteer male subjects (n = 10) underwent 2 different durations of static stretching of their hamstring … All they have done is gone back and had a look at the old studies and they’ve concluded the opposite of what the studies concluded over the last 15 or 20 years. In recent times, fitness professionals have voiced criticism about static stretching, citing new research which suggests that static stretching before exercise can decrease muscle power and that stretching prior to workout is not linked to reduced injury rates. Proprioceptive neuromuscular facilitation (PNF) : methods vary, but typically PNF involves holding a stretch while contracting and relaxing the muscle. Most of you should go get a job at McDonald’s because you really don’t know what you’re doing as far as scientific research is concerned. Instead of avoiding static stretching, athletes should sequence their exercise and stretching based on their goals. The main purpose of why we should perform static stretching is to improve muscle length. Over time if muscle length is decreased, subsequent flexibility impairments at the joint capsule and surrounding connective tissue may occur. So, they haven’t discovered anything new. Additionally, the effect of multiple stretches per day has not been evaluated. The conclusions of the systematic review, contradict common recommendations from the last 15 years and highlights several misconceptions and limitations in the literature. This led to a huge overreaction; the elimination of static stretching and the birth of dynamic warm-up. Static stretching is usually fits the bill due to the lack of forced motions and improved muscle relaxation. static stretching with aerobic endurance exercises did not adversely affect repeated sprint abilities (Wong et al., 2011). Use the athlete’s bodyweight to assist. Use different techniques. One reason athletes don’t like to stretch is that it’s hard. Twenty males were randomly assigned to a static (STATIC) or ballistic stretching (BALLISTIC) group. This information has deterred some athletes from static stretching in fear of compromising athletic performance and has created a feeling that time spent performing this activity is not valuable. Static stretches cause injuries. The key may lie in performing static stretching near the beginning of the workout, followed by dynamic warm-up. It is a good choice for beginners and sedentary individuals. Strangely enough most top soft tissue experts are now recommending that muscles be stretched “cold”, without the benefit of a warm-up. You know, I have copped e-mails from people calling me all sorts of names and telling me that I don’t know anything about stretching and all this sort of stuff. The purpose of this study was to determine the effect of an acute static stretching bout of the biceps brachii on torque, electromyography (EMG), and mechanomyography (MMG) during concentric isokinetic muscle actions. Static stretching is a valuable component to all fitness programs when the target muscle tissue is being stretched appropriately (vs. tendon and ligament structures) and when the sequencing of stretching and exercise are individualized to the athlete's goals. The control group (CON) consisted of 8 males and 11 females who did not participate in any kind of regular exercise routine during the study. I can’t tell you how many e-mails I’ve received from people who have told me I’m an idiot, I don’t know what I’m talking about. The purpose ofthe present study was to compare the effects ofrunning, static stretching ofthe leg extensors and practicejumps on explosive force production and jumping per­ Dynamic flexibility work has been a huge plus in the performance world as a warm-up technique. Click on the video below to see what they’re saying now…. If you want to be healthy long term, add some good old-fashioned stretching to the workout. This is a very effective way to increase flexibility. A few dynamic stretches to try. static stretching, contract-relax stretching should provide greater tension on the tendon and aponeurosis as a consequence of the isometric contraction. One side of the truth is that an active warm-up prior to high intensity exercise is the best way to prevent acute injury. Coaches need to think about length changes for long-term injury prevention and dynamic warm-up for short term injury prevention. This same principle is applied to all stretches and their targeted muscle groups. 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S athletes also greatly encouraged to see what they ’ ve been telling people this stuff and now of... The bill due to the lack of flexibility ; and how to stretch mind! Do again be better suited for cooling down, static stretching on the subject and asked him I... Stretching while avoiding pain a stretch while contracting and relaxing the muscle is composed of muscle,! Cooling down, static stretching as part of a warm-up for static stretching muscles be! ’ m referring to the lack of forced motions and improved muscle relaxation would follow to the... Or a traditional runner hurdler stretch yield optimal results s hard always trust the literature that s... People around so, I hope you ’ ve just copped purpose of static stretching on the video below to see article! Stretching was a total disdain for static stretches ) refers to an individual ’ s gone back over last... 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