Effects of stretching on performance
"There is no limit to the where you can reach, as long as you stretch for what you want to achieve in life"
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Static Stretching
What is it?
Static stretching (SS) is the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds (Behm & Chaouachi, 2011).
When to use stretch?
Static stretching is best used after a workout or after physical activity. If using SS before a workout or physical activity, it is advised to perform dynamic stretches; which I give insight in to below.
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Stretch effects on performance?
Static stretching is effective in causing acute increase in range of motion at a joint.
Several fitness and medical organizations, including the American College of Sports Medicine, the National Strength and Conditioning Association, and the President’s Council on Physical Fitness and Sports contend that pre-event static stretching may adversely affect athletic performance, particularly in sports that involve strength and power (Haff, G., & Triplett, N. T. , 2016).
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However, static stretches, when performed for 30 seconds or less in a chronic fashion (including prior to every workout) and followed by dynamic activities, does not impair athletic performance (Behm et al., 2016; Kay & Blazevich, 2012; Reid et al., 2018).
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Exercise Ex: Standing TFL Stretch
​It is important that you are aware of your five kinetic chain checkpoint, which are the head, shoulders, hips, knees and toes. We want to drawn in the chin to make sure that we've got a packed neck. Shoulder blades are back and down. while drawing in your belly button.
For below the waist, tuck the pelvis and The thumb will point behind, and we will drive the the waist & belly button forward until we feel a stretch. Reach over head with the same arm as the back leg and side bend away from the back leg.
Hold position for 30S and then switch sides.
Dynamic Stretch
What is it?
Dynamic stretching (SS) uses the force production of a muscle and the body momentum to take a joint through the full available range of motion (Behm & Chaouachi, 2011).
When to use stretch?
Dynamic stretching is suggested as a warm-up before athletic activity. The stretches break down the movements of the training session or sports competition.
Dynamic Stretch
Stretch effects on performance?
Dynamic stretching is effective in causing acute increase in range of motion at a joint.
Dynamic Warmup in a study showed to increase vertical jump height and long jump distance.(Pacheco, Balius, R., Aliste, L., Pujol, M., & Pedret, C. (2011)).
For this movement pattern, we will take a step forward into a lunge with arms together out infant of you. Drive off the front heel back to starting position and alternate.
Progressive
Neuromuscular Facilitation
Exercise ex. PNF Hamstring stretch
Lay on your back, with opposite of the stretching leg flat. Place band around the base of the foot and bring leg up until muscle is being stretched and foot/toes flexed towards you.After ten seconds is up, for another ten seconds push against the band/stretch. You repeat four more 10 second counts, totaling to six relax and contract muscle actions.
​Stretch effects on performance?PNF stretching is effective in causing acute increase in range of motion at a joint.
When to use stretch? PNF stretching is suggested as a warm-up before athletic activity. For athletes who need to increase flexibility, static and PNF stretches will allow for an effective increase in range of motion.
Progressive
Neuromuscular Facilitation
What is it?
PNF stretching involves the contraction and stretching of muscles. There are three different types named Hold-relax, contract-relax, Hold-relax with agonist contraction.
Hold-relax: Passive stretch that is held at a point of mild discomfort for 10 seconds.
Contract-relax: Begins with a passive pre-stretch. This is again held at the point of mild discomfort for 10 seconds. The athlete then extends the body part against resistance from the partner.
Hold-relax w/agonist contraction:​ Same as hold and relax in the first two phases then in the third phase a concentric action of the agonist is used in addition to the passive stretch to add to the stretch force.
Is Stretching Good For You?
References
Haff, G., & Triplett, N. T. (2016). Warm-up & flexibility training/flexibility . In Essentials of strength training and conditioning. essay, Human Kinetics
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(Design, N. S. C. A. G. to P. (2018, September 24). Static stretching and performance. National Strength and Conditioning Association (NSCA). Retrieved April 21, 2022, from https://www.nsca.com/education/articles/kinetic-select/static-stretching-and-performance/ ).
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Pacheco, Balius, R., Aliste, L., Pujol, M., & Pedret, C. (2011). The Acute Effects of Different Stretching Exercises on Jump Performance. Journal of Strength and Conditioning Research, 25(11), 2991–2998. https://doi.org/10.1519/JSC.0b013e318212dac0
Reid, J. C., Greene, R., Young, J. D., Hodgson, D. D., Blazevich, A. J., & Behm, D. G. (2018). The effects of different durations of static stretching within a comprehensive warm-up on voluntary and evoked contractile properties. European Journal of Applied Physiology, 118(7), 1427–1445. https://doi.org/10.1007/s00421-018-3874-3
Kay, & 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
