🔥 The Warm-Up Series: Part - 4 🔥 The Great Debate: Static Stretching v/s Dynamic Stretching!
When we talk about warm-ups it is quite obvious to include stretching as a part of the routine. But what kind? Yes, that’s right! Stretching can be further classified into 2 major types - Static and Dynamic. If performed incorrectly or more than required it can lead to a decrement in your performance. In the last post I told you about the most effective way to design your warm-up. In this post I am specifically going to touch on one of the biggest arguments in exercise science. Static or Dynamic which one is better and why? 🔹What is static and dynamic stretching? Static stretching means a stretch is held in a challenging but comfortable position for a period of time. However, Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly. 🔹Why stretching? Stretching is important for better mobility and movement through a desired range to motion to improve the overall performance. Whether you lift weights or run or jump or even if you are a bodybuilder, you need to be on top of your mobility and ROM’s to get the best results. 🔹What does the research say? There’s plenty of research on the topic. Many statistical reviews and analysis questions the use of static stretching as part of the warm-up due to studies proving a negative impact on performance. A meta-analysis by L. Simic and Colleagues in 2012 concluded the negative effects of static stretching before exercise on maximal muscle and explosive muscular performance. (1) A study by young and behm in 2003 also concluded a negative effect of static stretching on concentric and ssc explosive force measures and jumping performance. (2) Many other studies prove the negative impact of static stretching on muscle torque or force production, strength endurance, power output, running etc. (3, 4, 5) However, some studies also show an improvement in vertical jumping and ROMs post static stretching. Still studies are to be conducted on very short term (<30s, <15s) static stretching and its impact on performance. Nothing can be concluded due to lack of evidence. 🔹Why dynamic stretching? Dynamic stretching has proven to provide all the key advantages in Ian jeffreys RAMP warm-up protocol for optimum performance. Studies also prove dynamic stretching to be very time-efficient, improve movement capabilities, mobility and motor control. 🔹Final Takeaway 🏋️🏋️ Looking at the evidence, sports involving maximal strength and power performance should avoid static stretching before training or competition. Similar approach should be used for sports involving muscular endurance and running.🏃🏃 Static stretching before training can be beneficial for some sports such as jumping etc. However, it is best to do a benefit-risk analysis before selecting static stretching as part of the warm-up routine. Dynamic stretching should be your go to stretching routine before most sporting activities. It has been proven to improve motor control, movement, mobility etc. if performed correctly. 🔹References: Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review L. Simic1, N. Sarabon2, G. Markovic1 Effects of running, static stretching and practice jumps on explosive force production and jumping performance W. B. YOUNGI, D. G. BEHM2 An acute bout of static stretching: effects on force and jumping performance. Power K1, Behm D, Cahill F, Carroll M, Young W. Nelson, AG, Kokkonen, J, and Arnall, DA. Acute muscle stretching inhibits muscle strength endurance performance. J Strength Cond Res 19:338-343, 2005. Fletcher, IM, and Jones, B. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. J Strength Cond Res 18:885-888, 2004. 🔹Next - Part - 5 Sample lower body warm-up routines!