Although dynamic stretching requires more thoughtful coordination than static stretching, it has gained popularity with athletes, coaches and trainers. The stretch is usually held for 15-60 seconds. While dynamic stretches are performed with movement. This decreased strength may cause injury. 1. This is not to say that static stretching should be eliminated from an athlete’s program, but it should be sensibly incorporated into the daily training regimen since chronic stretching can enhance the range of motion around a joint and potentially improve strength … So if it’s part of a complete dynamic warm-up, you’d hold the stretch for around 15 to 30 seconds, not 60 to 90 seconds.”. Here is some original research from the Department of Physical Therapy, Wichita State University, that further proves why a Dynamic Warm Up may be better than Static Stretching. Due to research proving its effectiveness, dynamic stretching is becoming more popular compared to static stretching. Dynamic stretching is when you are performing an active stretch with movement. The Trainer. Fifteen active subjects with tight hamstring and calf muscles participated. What is PNF stretching and how should you use it? Some research has suggested the use of static stretching is more appropriate for the cool down. Static stretching is where a muscle is held at a minimal to moderate range of motion for 30-60 seconds at a time. There’s also other evidence to suggest that performing some types of stretching before a workout might decrease power and speed. ... Research and References. All Rights Reserved. After four weeks of a 30-second stretch three times a week for four weeks, only the static stretching group showed an increase in hamstring ROM compared to the control group. The purpose of this study was to compare the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. Whichever you decide, you can find a variety of stretching exercises and more information in the following books: Hi, I’m Hannah, marketing assistant and one of the bloggers here at Human Kinetics Europe. Dynamic means active, energetic, or vigorous, so dynamic stretching involves movement – usually of more than one muscle group. Coronavirus: Now contacting patients to schedule COVID-19 vaccine appointments. Summary of Dynamic Vs. Static Stretching: Stretching is an important aspect of sport and physical exercise. In light of recent research studies, a paradigm shift from static stretching to dynamic stretching initiated. However, flexibility is often overlooked and generally not the main focus of workouts and fitness programmes. Therefore, if the goal of a warm-up is to increase joint ROM and to enhance muscle force and/or power, dynamic stretching seems to be a suitable alternative to static stretching. Dynamic stretches use movement; static stretches don’t. Static stretching seems to be subject to conflicting opinion. There are a wide variety of dynamic stretches you can try, especially if you’re looking to warm up for a run. The purpose of this study was to compare the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. Journal of Strength and Conditioning Research , 20 (3), 492-499. Static stretching is an important part of any workout routine. The best type of dynamic warm-ups are those that incorporate sport specific movements. [ full text ] But it is easy to understand why athletes, trainers and coaches are reluctant to use static stretching when the research is so persuasive. Dynamic stretching is a strategy used to improve mobility while moving through a range-of- motion, often in a manner that looks like the activity or sport that is going to be performed. If you must static stretch prior to activity (because your sport requires it/it is part of your personal routine), consider then progressing to a gentle, dynamic warm-up prior to the actual activity. Whereas Blahnik recommends mainly using dynamic stretching over static stretching before a workout. It is a common practice to perform a warm-up before athletic activity because it has been shown to improve performance (7) and potentially reduce the risk of injury (7). 492 Journal of Strength and Conditioning Research, 2006, 20(3), 492–499 2006 National Strength & Conditioning Association DYNAMIC VS.STATIC-STRETCHING WARM UP:THE EFFECT ON POWER AND AGILITY PERFORMANCE DANNY J. MCMILLIAN,1 JOSEF H. MOORE,2 BRIAN S. HATLER,3 AND DEAN C. TAYLOR3 1U.S. The Journal of Strength & Conditioning Research, 24(8), 2001-2011. 2. There are only a few comparisons between static stretching and dynamic stretching because the majority of studies found studying static stretching were compared to a control group only (4,15,21). This is then repeated 2–4 times. There are several articles supporting Dynamic Warm-up/Movement Prep vs. Static Stretching: With regard to the statement that static stretching elongates and relaxes muscles, Covert, et. While dynamic stretching is based on movement, static stretching involves moving a joint as far as it can go and holding it for a length of time, typically 30 to 90 seconds. In fact, dynamic stretching has been shown to acutely increase power, sprint, jump and improve performance. Some sports such as football (soccer) are against static stretching because of the research supporting this. You can also do this swinging your leg side-to-side). It’s no secret that stretching is an important part of exercise, ensuring your body is loose and ready for the upcoming activity. The benefits of dynamic stretching may have been diluted when followed by Static Stretching, and the agility test time was the same as if no form of stretching was completed. In other words, if you want to decrease the chance of hamstring and groin injuries you should perform dynamic stretching exercises before practices, matches or lifting sessions. Leg pendulum (Swinging each leg back and forth 10 to 12 times. That kind of uncontrolled movement, versus the controlled movement of dynamic stretching, can cause injuries. It is different to dynamic stretching and, although sometimes overlooked, it offers many benefits. Static stretching (SS) is widely used in warm-ups before training and competition. The best type of dynamic warm-ups are those that incorporate sport specific movements. Therefore, if the goal of a warm-up is to increase joint ROM and to enhance muscle force and/or power, dynamic stretching seems to be a suitable alternative to static stretching. Enter your email address to follow this blog and receive notifications of new posts by email. Learn more about vaccine availability. Blazevich and coworkers also showed that dynamic stretching in conjunction with static stretching can prevent stretch-induced performance deficits. Dynamic stretching is very different since it consists of performing short sport-specific movements that may help prepare us for a certain sport. Boyle suggests that the key might lie in doing static stretching at the beginning of your warm-up, closely followed dynamic stretching. After four weeks of a 30-second stretch three times a week for four weeks, only the static stretching group showed an increase in hamstring ROM compared to the control group. This is the sort of result that makes people question research, but a keen eye can help clear up some of the confusion. The static stretching is done to increase your flexibility while the muscle is most prone to increase in length. But UW Health Fitness Center exercise specialist Jude Sullivan remains an advocate of stretching as a way to allow the body to become accustomed to movement prior to exercise, and to help cool down afterward. Journal of Strength and Conditioning Research. However, other research suggests that static stretching has been found to effectively increase flexibility and range of motion (RoM). suggests that static stretching as part of the warm-up routines decreases force and power production compared to an active warm-up or a warm-up including dynamic stretching, and therefore could be detrimental to performance. In fact, it was typically the only time people did stretch. Army MEDDAC, Heidelberg, Germany; 2U.S. Then, the dynamic warm-up should follow to prepare your muscles for exercise. More recently the RAMP Warm-Up has proven to be the most popular by coaches working with elite athletes. General comments are made in previous pages and therefore we would like to focus on how youth can use different stretches in/for football.. Generally, there is (even) less scientific evidence about when and how stretching might benefits youth, however, it seems plausible to include stretching (static and dynamic as mentioned in adults) in the warm-up and cooling down … DYNAMIC Stretching. Effect of warm-ups involving static or dynamic stretching on agility, sprinting, and jumping performance in trained individuals. Dynamic stretching are active movements of muscle that bring forth a stretch but are not held in the end position. Especially if that stretching is static stretching. Static Stretching Versus Dynamic Warm Up: The Effect on Choice Reaction Time as Measured by the Makoto Arena II ABSTRACT. (2011). Static stretching reduces performance for five minutes ... or 24 hours. Static stretching is when you hold a stretch in the same position for any given length of time. It involves whole body movements and actively moving a joint passed its RoM without holding the movement at its endpoint. Policy. Static stretching has no impact on dynamic flexibility and should not be used in the warm-up; however, static stretches may be useful in the cooling down period of training for long term gains in flexibility. The fact is that athletes’ warm-ups need to combine both dynamic and static stretching (preceded by foam rolling) as stated in New Functional Training for Sports. It is widely accepted practice for warm-up routines to consist of moderate-intensity aerobic exercise and stretching exercises (2,3,28). While static stretching involves holding a stretch for an extended period, dynamic stretching is a continuous movement that puts joints and muscles through a full range of motion. Most of the stretching was static. The purpose of this study was to compare the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. While static stretching is known as passive stretching, dynamic stretching is considered active stretching. Cleveland Clinic is a non-profit academic medical center. “It helps rehearse the movement patterns so the muscles tend to get excited a little bit earlier and faster which can help improve power and increase coordination.”. Due to research proving its effectiveness, dynamic stretching is becoming more popular compared to static stretching. “Dynamic stretching is a great addition to the warm-up process and pre-exercise routine.”. Dynamic stretching is a more functionally oriented stretch. Static stretching. How Do They Impact Your Workouts The Modern Art of High-Intensity Training, Warm-up advice from Aurélien Broussal-Derval, Kettlebell workout for weight loss: 6 full body moves. The main difference between dynamic stretching and static stretching is that static stretches are performed without movement. Which has led to coaches and personal trainers recommending that any stretching done before exercise should be dynamic stretching. Dynamic stretching is when you are performing an active stretch with movement. It is important to note the difference between dynamic stretching and ballistic stretching since both involve stretching while the body is in motion. Dynamic stretching as the name suggests is vigorous and performed before the sport or the workout begins. The first compared static stretching, self-stretching, PNF and a control group (who did no stretching)(11). ... Research and References. This is usually repeated around 10-12 times. “Whereas dynamic stretching is done in a controlled manner with 10-to-12 reps in a sport-specific motion, ballistic motions create greater tension in the muscle because the muscle is uncontrolled going through a greater range of motion so there’s a greater risk of injury.”. That’s a huge difference between these two studies. There’s no concrete evidence that stretching before a workout automatically increases your risk of injury. The "good": There are positive benefits of static stretching on overall health, mobility and flexibility. Static stretching is probably the most common type of stretching. But it is important to assess static stretching vs. dynamic stretching in terms of a warm-up. Learn how your comment data is processed. Static stretching improves flexibility, ROM, and reduces muscle pain and stiffness. Fitness, health and wellness tips sent to you weekly. Sport specific movements are used to move the limbs through greater RoM. As discussed in Jay Blahnik’s Full-Body Flexibility, 2nd Edition recent studies suggest that if you stretch before a workout you might actually have a higher rate of injury than if you don’t. When it comes to static stretching vs. dynamic stretching, which is best? Something which Jay Blahnik agrees with. Other examples of dynamic stretches include arm circles and shoulder rolls which are often performed by swimmers. Given that most static stretches can be performed using a self-PNF approach, the use of self-PNF can be a great alternative to static stretching. Static stretching (SS) is a technique that is often incorporated into many warm-up routines (2,19,21) because it is known to increase range of movement (ROM) about the joint (… Advertising on our site helps support our mission. 1999. Army-Baylor University Doctoral Physical … For more information on PNF stretching check out our recent post, What is PNF stretching and how should you use it? You have successfully subscribed to our newsletter. Static stretching involves moving the body into a position in which a specific muscle group is held beyond its normal elastic range of motion for 20 seconds or more. Research in the 1980’s found that static stretching before exercise could decrease muscle power. found, in their study – Ballistic vs. Static Stretching – “The static stretching group demonstrated a statistically greater increase in hamstring muscle length than the ballistic stretching group. However, it may also boost performance, as well. 1 Recently, there was a study conducted that compared the effects of these two stretching protocols on the reactive strength index in female soccer and rugby players. One study by Yamaguchi & Ishii in 2005 found significant increase in leg extension power after a bout of dynamic stretching when compared to static stretching. Moreover, the reached distance on triple hop test was also reduced after static stretching … So the better recommendation would be to do static stretching as part of the cool down process instead.”, That said, Dr. Rex also notes that static stretching has earned something of a bad reputation about being used prior to activity. Stretch straps are great tools to facilitate self-PNF stretching at a number of joints. 14,17 Multiple studies show that one should consider a combination of both static and dynamic techniques in rehabilitation programs, but conceded that more studies are necessary to evaluate the long-term effects. Particularly when it comes to football! Dynamic stretching is a newer, preferred way to stretch before a workout but there’s still a place for static stretching. However, a lack of flexibility seems to be a causative factor in gradual-onset injuries that plague today’s athletes. Dynamic Stretching Versus Static Stretching There is no definitive evidence to suggest stretching prevents injuries. “Dynamic stretching mimics the activity or the movement that you’re going to do in whatever sport or activity you’re about to start,” Dr. Rex says. So I’m here to bring you all you need to know about exciting new product releases and the latest in sport, fitness and PE. Fifteen active subjects with tight hamstring and calf muscles participated. However, recent research has found that static stretching prior to sport compromises muscle strength and explosive power for up to an hour. Dynamic stretching as the name suggests is vigorous and performed before the sport or the workout begins. Research has shown that dynamic stretching is effective for increasing flexibility, maximal muscle strength, sprint and vertical jump performance. According to Dr. Rex, static stretching fell out of favor as a warm-up routine because research found that static stretching induced some detrimental effects, like reducing maximal strength, power and performance after a single bout of a static stretch. Although dynamic stretching requires more thoughtful coordination than static stretching, it has gained popularity with athletes, coaches and trainers. 2 “We always talk about warming up and cooling down in relation to exercise,” says Anne Rex, DO. This is the sort of result that makes people question research, but a keen eye can help clear up some of the confusion. Static stretching is when you hold and stretch a muscle in an elongated position for an amount of time such as 20 to 30 seconds. A comparison of the immediate effects of eccentric training vs. static stretch on hamstring Army … When compared to static stretching, dynamic warm-up (or, movement prep) is a better pre-activity strategy for increasing strength and power output; improving running endurance; and is just as effective for injury prevention. Static stretching was used for years before workouts until research indicated the pre-lengthening of muscles can reduce the muscle's power output, thus decreasing performance. Purpose: The purpose of the study was to determine whether a dynamic warm up or static stretching had a... INTRODUCTION. Cleveland Clinic © 1995-2021. Table 3 Activity level Grouping - "Static versus dynamic stretching effect on agility performance" Table 3 Activity level Grouping - "Static versus dynamic stretching effect on agility performance" ... Semantic Scholar is a free, AI-powered research tool for scientific literature, based at the Allen Institute for AI. 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