Is Stretching Waste of Your Time?

Most of us stretch but what does it really do for us?

How do you know type of stretch to perform?

When is the best time to stretch?

More importantly, does it make us perform better or even prevent injuries?

This article will answer all of these questions based on what the research tells us.

Four Types of Stretching

Static stretching is the most common techniques, where the specific muscle groups are held in tension to a point of a stretching sensation for 30 seconds or more. Study shows that static stretching appears to be a very effective for improving flexibility for short and long term.

Dynamic stretching is an active movement that involves moving a limb through its full range of motion to the end ranges and repeating it several times to increase extensibility of soft tissues. The purpose of this stretch is to improve flexibility for a specific sport movement. Since it is an active stretch, full body circulation, heart rate, and respiratory rate will increase. Dynamic stretching appears to improve performance and is recommended prior to competition.

Ballistic stretching includes rapid, alternating movement or bouncing at end range of motion. This type of stretching is often used for athletic drills. However, because of increased risk for injury, it is not often recommended.

Proprioceptive Neuromuscular Facilitation (PNF) stretching is an advanced method of stretching which was initially started in the clinical rehabilitation setting. It uses natural reflexes in our muscles and tendons to further the stretching response. There are various methods of PNF stretching. A popular and simple technique is called “hold-relax.” This technique involves passively stretching a muscle group, then performing an isometric contraction (static hold) for that muscle while under stretch. And again, passively stretching that same muscle group at a deeper stretch at a greater range of motion.

For example, to perform a PNF “hold-relax” stretch of the hamstring muscles with a partner, lie on your back. Have your partner gently raise your leg up into a static stretch. Hold the static stretch for 10 seconds. After the 10 seconds, while your leg is up, contract the hamstring muscles by pushing your leg against your partner’s hand while your partner resists the movement. Hold the static contraction for 6 seconds. Relax the muscle and allow your partner to gently move the leg higher. Hold the passive, static stretch for 10 seconds. Repeat the process about 3 times or until you do not gain more motion.

Does Stretching Increase Flexibility?

Research shows that stretching improves flexibility and range of motion but there are two camps how flexibility actually occurs. One group proposes that the we gain more range of motion by improving tolerance to stretch and diminish the neuromuscular feedback. Meaning that the muscles and tendons do not actually lengthen, but our receptors (nerve ending, mechanoreceptors, and proprioceptors) get altered, which allows for improved range of motion. This explains why PNF stretching has an immediate effect.

On the contrary, other groups’ studies show that there is physiological change within the muscles and tendons after static stretching. However, stretches were performed for a greater amount of time and with higher intensity.

Does Stretching Improve Performance?

Even though rehab specialists, coaches, and athletes believe that having increased flexibility a positive impact on performance, research shows that having the right amount of “stiffness” is considered a key attribute in running and jumping. An athlete who can utilize the right amount of stiffness can store more elastic energy at landing and generate more force at pushing off, which reduces onset of fatigue and increase speed. However, too much stiffness in the lower body can cause injuries by increasing shock to the joint. On the other hand, if there’s too much motion/flexibility, excessive joint motions will cause instability and lack of power and strength output. Think of a spring that’s either too stiff or too loose. Thus, it is crucial to find a compromise between stiffness and range of motion.

Studies have shown that aggressive static stretching can decrease strength and power output if performed immediately prior to competition. Therefore, dynamic stretching and warm ups are recommended to improve performance prior to performance.

Does Stretching Prevent Injuries?

There are mixed results regarding the effectiveness of stretching to prevent injuries. There are no real detrimental effects to stretching unless it is performed aggressively immediately prior to performance. Static stretching is commonly practiced prior to competition, but it may be more beneficial to perform dynamic warm-up, plyometrics, skill acquisition, prior to the event. Furthermore, if stretching “feels good” to the athlete, there is no reason why the athlete should avoid it prior to their competition.

Conclusion

If the athlete has normal range of motion, research shows that stretching appears to be neither dramatically good or bad. However, based on reading numerous research articles, I recommend a dynamic stretching followed by gentle static stretch prior to performance, based on the athlete’s preference and activity demands. If you would like a customized stretching program based on your body’s’ need, visit us at www.fpphysicaltherapy.com.