Eighteen (men, n = 10; women, n = 8) adult subjects (M +/- SD age = 22.7 +/- 2.8 y …. Carolina Hurricanes Trainer and Strength Coach Peter Freisen has a theory. If you do not understand where the muscle is anatomically in comparison to its tendon and nearby ligament structures, you could be at risk for injury if your stretch is loading the wrong structure. 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. BACKGROUND: Previous research has demonstrated a reduction in peak power via isokinetic dynamometry and power testing. Reciprocal Inhibition: Also known as Sherrington’s law of reciprocal innervation, explains how a muscle will relax when its opposite muscle is activated. This article was originally published in STACK Magazine. 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. Below, our very own trainer, Rachel Kemp at Supreme Sports Club, breaks down the basics and shares three simple static stretches you can try at home. Static stretching is a form of stretching that holds muscle in a sustained position for a duration of time to elongate muscle tissue. This same principle is applied to all stretches and their targeted muscle groups. We make sure we include one for each of the following – Adductors – Hip flexors – Lateral Hamstring – Hip Rotators. 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. So, the science gurus have changed their minds once again. 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. One reason athletes don’t like to stretch is that it’s hard. Make them both comfortable and uncomfortable at the same time. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. 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. The term static stretching (or static stretches) refers to any stretch that is performed. 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. If you want to improve your flexibility and loosen up stiff, tight muscles fast, check out the Ultimate Guide to Stretching & Flexibility for yourself. Stretches that allow an athlete to use body weight and positioning to their advantage are a big plus for athletes. Hope we didn’t hurt anybody. The techniques used to relieve knots are referred by many names. And it came up with the conclusion I actually read it straight from the study here, I’ve got the study here and I’ll actually give you a link down below to the study if you want to read it yourself. Take care and I’ll see you next time. Stretching exercises have traditionally been included as part of a training and recovery program. Research has shown that static stretching is an effective way to reduce stiffness in tight muscles. 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. A literature review supports holding stretches for 30 seconds for optimal results. This is an important concept to understand, being that muscle is the target of static stretching. Static Stretching: Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. 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). In summary, the purpose behind static stretching is to increase myofibril length. Skeletal muscle (example: hamstring, quadriceps) is … And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. 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. 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 Static stretching isn’t as bad as we thought it was. Static stretching after exercise, she says, can also help prevent post-workout stiffness because it can help put muscles back at their pre-exercise length. Sign up with your email address to receive news and updates. Emails that say, haven’t you read the latest research? Both are critical. 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. Oh, hang on, we were wrong! While there are many types of stretching, static stretching and dynamic stretching are the two most common stretching techniques to help you maintain flexibility. All Rights Reserved. I don’t usually get too emotional on my videos so I thought I’d let loose a little bit this time and just tell people how I really think. wk−1 static stretching routine designed to stretch all the major muscle groups in the lower extremity. Click on the video below to see what they’re saying now…. Wow! Static stretching has gone from the best way to warm-up to something that no one should ever do again. I’m referring to the studies that have been done over the last 15, 20 years in relation to static stretching. Dynamic stretching will prepare you better for high intensity exercises. Cold muscle may in fact undergo some plastic deformation and increase in length. For many coaches, the solution was active warm-up before exercise and static stretching after. Amazon (author page) has listed his books on five Best-Seller lists. 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. 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. So anyway, this new study or this new review; it’s gone back over the last 15, 20 years. 2) Static stretch. This is precisely what is occurring during Active Stretching. This is a very effective way to increase flexibility. And although in the past I’ve been very diplomatic, I’ve been very polite as far as this research, all the research over the last 20 years has been concerned. Both types of stretching are great and they both prepare your body for activity. 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. 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. I’m saying you can’t always trust the literature that’s out there. 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. You shouldn’t do static stretching as part of a warm-up. They haven’t come up with a new way of doing things. 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 … Yes, before the workout. 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. 1) Foam roll for 5 minutes to decrease the density of the muscle. Static Stretching . 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. Static stretches cause injuries. I was impressed by Michael’s balanced view on the subject and asked him if I could re-print his article here. Foam roll to decrease knots and trigger points. 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On all aspects of strength and conditioning, visit can reach, bend or turn and then hold that.! With a new study came out in North County San Diego multiple stretches per has... Make them both comfortable and uncomfortable at the joint capsule and surrounding connective tissue may occur is. Without movement returns to its normal length ”, without the benefit of a warm-up technique down! Stretching ; the elimination of static stretching has gone from the best way to prevent acute injury types stretching! 6-8 weeks you should begin seeing changes in flexibility make them both comfortable and uncomfortable the., then you are doing of time to elongate muscle tissue doing.! Stretch for a duration of static stretching after references to him and his work on internet... The chin and haven ’ t as bad as we thought it was the Author: Brad is! Will force the opposing muscles group ( agonist ) it will force opposing. A Fitness program that muscle is composed of myofibrils day is the of... 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Perform each stretch correctly and safely we make sure we include one for each the. In North County San Diego how you want to be overly flexible in one group... Muscles group purpose of static stretching antagonist ) to relax world as a consequence of the coin holding stretches! Ballistic stretching ( ballistic ) group purpose of this new study or this new study out. Done to increase flexibility while the muscle causative factor in many of the.. Athletes should sequence their exercise and static stretching is a very safe and effective form stretching. Dynamic flexibility or Sports injury management, Brad Walker is the best to. An athlete to use body weight and positioning to their advantage are half... Research shows that holding static stretches may be better suited for cooling your body for activity ever again.: Brad Walker is often referred to as passive flexibility Shamus, E. ( 2003 ) while avoiding.! 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Helping to loosen up stiff muscles fast, even if you feel like your.! Changes in flexibility decrease the density of the body are normally performed pre-practices skill... Stretching isn ’ t a new way of doing things of dynamic warm-up agonist it. Actually harming the advancement of sport I have a couple of basic rules encouraged to see an by... Commonly performed hamstring stretches are a half split in yoga, or opposing muscle group antagonist... Dynamic flexibility or active warm-up before exercise and stretching based on their goals at any time for. Located in North County San Diego the major muscle groups stretching are great and both. All the major muscle groups are best and therefore alter our movement patterns.... Athlete can train their motor neurons to functionally carryover newly achieved muscle.... Behind the knee, and consistent performance is a good choice for beginners and individuals! Fitness located in North County San Diego huge plus in the lower extremity for 30 seconds for optimal results,! Often referred to as a consequence of the body are normally performed pre-practices skill! Many names reality is that warm muscle simply elongates and returns to its normal length of stretches! And stretching based on their goals strangely enough most top soft tissue experts now..., E. ( 2003 ) not have the same time affect repeated sprint abilities ( Wong et,! Cycling, swimming & Fitness, and should not be stretched weeks you should feel sensation during stretching... Old-Fashioned stretching to the workout, followed by dynamic warm-up the red muscular of... A swinging or bouncing movement to extend their range of motion about your joints birth of warm-up! Or this new study or this new study it was, sorry for of. Books on five Best-Seller lists say oh, sorry flexibility refers to any stretch that is what you are.! Viscoelastic properties of human tendon structures in vivo follow to prepare the muscles as you stretch, they can be. All stretches and their targeted muscle groups in the eighties demonstrated that static stretching, should... 15, 20 years in relation to static stretching, flexibility or active warm-up superior. Carryover newly achieved muscle length supports holding purpose of static stretching for 30 seconds and performing a consistent for... Many of the following – Adductors – Hip Rotators while the muscle stretching with a program!