Emails that say, haven’t you read the latest research? While there are many types of stretching, static stretching and dynamic stretching are the two most common stretching techniques to help you maintain flexibility. This article was originally published in STACK Magazine. For more information and articles on all aspects of strength and conditioning, visit. Static stretching to work on increasing flexibility. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. Cold muscle may in fact undergo some plastic deformation and increase in length. So by contracting one muscle group (agonist) it will force the opposing muscles group (antagonist) to relax. I’ll leave some links down below to the study if you’d like to read it yourself. For improving range of motion, try a combination of long-hold static stretching and PNF stretching, and for injury rehabilitation, Active Isolated stretching, PNF, Isometric and Active stretching will give the best results. Claim your FREE copy of my Stretching Tips Cheat Sheet and discover how to get loose, limber & pain free in less than 10 minutes a day. These stretches calm muscles, encouraging stability and support, as opposed to ballistic stretches that mandate muscle lengthening through bouncing and often result in injury. In fact, their warm-up that they recommend as part of their new research findings, I could almost sue them for plagiarism because it’s almost word for word what I’ve been recommending for all this time. Ten men performed twelve 100‐s passive static stretches of the biceps brachii. 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. For static stretches I have a couple of basic rules. The foam roll is “the poor mans massage.” Foam rolling is a great way to get changes in the density of the muscle prior to stretching. Dynamic flexibility work has been a huge plus in the performance world as a warm-up technique. This increased density is often referred to as a knot or a trigger point. 1) Foam roll for 5 minutes to decrease the density of the muscle. Positioning is everything. Coaches need to think about length changes for long-term injury prevention and dynamic warm-up for short term injury prevention. Dynamic stretching will prepare you better for high intensity exercises. Improved fl… Both are critical. 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. A lack of flexibility seems to be a causative factor in many of the gradual onset injury conditions that plague today’s athletes. 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. 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. 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. That’s all they’re interested in is getting their next lot of grant money. And I was also greatly encouraged to see an article by well respected strength coach. 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. A little discomfort means you are well positioned. Use the athlete’s bodyweight to assist. Static stretches may be better suited for cooling your body down than dynamic stretches. static stretching, contract-relax stretching should provide greater tension on the tendon and aponeurosis as a consequence of the isometric contraction. If you want to be healthy long term, add some good old-fashioned stretching to the workout. Stretch all areas. The term static stretching (or static stretches) refers to any stretch that is performed. And in the past, I’ve just copped it on the chin and haven’t said anything. Skeletal muscle (example: hamstring, quadriceps) is … For many coaches, the solution was active warm-up before exercise and static stretching after. static stretching with aerobic endurance exercises did not adversely affect repeated sprint abilities (Wong et al., 2011). The main difference between static stretching and dynamic stretching is that dynamic stretches are performed with movement. 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. You should feel some tension in the muscles as you stretch, but stay within the pain-free zone. Static stretching isn’t as bad as we thought it was. Static stretching has gone from the best way to warm-up to something that no one should ever do again. A classic example is the use of, or current disdain for, static stretching. Use different techniques. 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. 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. Be specific about how you want someone to stretch. In the field of strength and conditioning the pendulum always swings. It isn’t as bad as we’ve been telling everyone it is. Just as there are many different ways to strength train, there are also many different ways to perform a stretch. Additionally, the effect of multiple stretches per day has not been evaluated. Make them both comfortable and uncomfortable at the same time. Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. And you know what? 2) Static stretch. Frequency and duration of static stretching have not been extensively examined. 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. A literature review supports holding stretches for 30 seconds for optimal results. Carolina Hurricanes Trainer and Strength Coach Peter Freisen has a theory. Contact firstname.lastname@example.org for further inquiry. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. One side of the truth is that an active warm-up prior to high intensity exercise is the best way to prevent acute injury. Good stretching is uncomfortable but, not painful. At the core of it, that is what you are doing. The conclusions of the systematic review, contradict common recommendations from the last 15 years and highlights several misconceptions and limitations in the literature. I’m referring to the studies that have been done over the last 15, 20 years in relation to static stretching. Follow that up with a dynamic warm-up. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Listed below are five different types of static stretches. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review, The Effect of Static Stretch and Warm-up Exercise on hamstring length Over the Course of 24 Hours, Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis. Google cites over 100,000 references to him and his work on the internet. In other words, the individual uses a swinging or bouncing movement to extend their range of motion (ROM) and flexibility. So, the science gurus have changed their minds once again. Commonly performed hamstring stretches are a half split in yoga, or a traditional runner hurdler stretch. Over time if muscle length is decreased, subsequent flexibility impairments at the joint capsule and surrounding connective tissue may occur. And what am I referring to? Twenty males were randomly assigned to a static (STATIC) or ballistic stretching (BALLISTIC) group. Stretches that allow an athlete to use body weight and positioning to their advantage are a big plus for athletes. This is precisely what is occurring during Active Stretching. wk−1 static stretching routine designed to stretch all the major muscle groups in the lower extremity. 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. However, there is also truth on the other side of the coin. Hope we didn’t hurt anybody. So recently in March, a new study came out. 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. It is the form of stretching that most often comes to mind when you think about what stretching is. Don’t just do the stretches you like or are good at, in fact maybe eliminate or abbreviate the ones you are good at and work harder on the ones you don’t like. 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. running, cycling, swimming, etc) may actually prevent the knots that limit and therefore alter our movement patterns 31. For example, a group of We make sure we include one for each of the following – Adductors – Hip flexors – Lateral Hamstring – Hip Rotators. These guys are absolute morons who sit behind a desk all day and have no practical experience or no practical knowledge of how to use stretching. 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 Take care and I’ll see you next time. Now in the past, the scientists have told everyone that static stretching should be avoided during the warm-up, which is contradictory to what I recommend and have been recommending since about 1995 when I published my first book and I was actually using it for at least five or six years before that, before I even published anything. Static flexibility is sometimes referred to as passive flexibility. It’s had a look at all the research that’s being done and it’s reviewed the research and come up with new findings. With the Ultimate Guide to Stretching & Flexibility you'll... You'll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. The above photo describes the anatomy of the hamstring. You can see the red muscular component of the hamstring, where you should feel sensation during static stretching. Mchugh, M. ( 2016 ) flexibility and range of motion ( ROM ) and flexibility from. Seem to produce gains in flexibility for exercise and that dynamic stretches a! Prevent the knots that limit and therefore alter our movement patterns 31 without movement something that one... Stretching as part of a Fitness program each of the body are normally pre-practices! Brad Walker is often referred to as the `` stretch Coach '' and has even been the! Warm muscle simply elongates purpose of static stretching returns to its normal length density is referred! Instead of avoiding static stretching, flexibility or Sports injury management, Brad Walker often! 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