JustTheScience

Stretching prior to, and following exercise is a commonly recommended practice.  Whether or not there are benefits in including this in one’s routine is a controversial subject.  Studies exist that have found little to no benefit of including stretching as part of an athletic regimen (Thacker et al 2004). ¹  Other studies exist that have found stretching before or after athletic activity slightly reduces muscle, ligament, and tendon injuries as well as soreness (Jamtvedt et al 2009). ² In addition, Herbert and Gabriel (2002) found that stretching before or after exercising does not confer protection from muscle soreness and that stretching before exercising does not practically reduce the risk of injury.³ In this article, we intend to examine in more details whether or not there are benefits associated with incorporating the three major types of stretching (static, dynamic, and ballistic) as part of a regular exercise routine.

Static stretching takes place when an individual’s body is at rest, and one holds each stretch for thirty seconds to one minute.  In individuals who are not yet fully involved in a committed athletic program, evidence exists that static stretching can help them ease into a new program without stressing the body (Kokkonen et al 2007).⁴  Static stretching also increases torque in concentric muscle movements (Cramer et al 2006), flexibility (O’Sullivan et al 2009), and range of motion over the long term (LaRoche and Connolly 2006).  Static stretching has otherwise been found have no or negative effects on athletic performance, including a reduction in muscle power endurance, (Yamaguchi et al 2006) (Yamaguchi and Ishii 2005) (Nelson et al 2005) (Brandenburg 2006), sprinting and endurance running performance (Fletcher and Anness 2007) (Wilson et al 2008) (Heyes and Walker 2007), muscle activation (Cramer et al 2004), and jumping height (Holt and Lambourne 2008) (Bradly et al 2007). ^{5 6 7 89 10 11 12 1314 15 16 17}

Dynamic stretching utilizes momentum from form to propel the body beyond in an extended range of motion.  This has been shown to have the greatest positive effect on a range of metrics, including improved muscular power (Yamaguchi and Ishii 2005), sprinting (Fletcher and Anness 2007), and high speed running performance (Little and Williams 2006).^18 19 20 A long-term dynamic stretching program has been positively correlated with sustained muscle power, strength, muscular endurance, anaerobic capacity, and agility performance enhancements (Herman and Smith 2008).²¹  However, it has not been shown to improve running economy (Heyes and Walker 2007). ²²

Ballistic stretching uses bouncing movements to force limbs into an extended range of motion when the muscle has not relaxed enough to enter it.  Studies have shown the existence of some benefits, including improved vertical jump height (Woolstenhulme et al 2006) and general range of motion as a result of ballistic stretching (LaRoche and Connolly 2006).^23 24  Compared to the other two types, there is a dearth of research on ballistic stretching specifically comparisons between ballistic and dynamic stretching.

In short, due to the different benefits of the three types of stretching it is important to make sure that your stretching program will benefit your athletic regimen and not undermine it.

1. The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature [↩]
2. A pragmatic randomised trial of stretching before and after physical activity to prevent injury and soreness [↩]
3. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review [↩]
4. Chronic Static Stretching Improves Exercise Performance [↩]
5. Acute Effects of Static Stretching on Maximal Eccentric Torque Production in Women [↩]
6. Effects of Static Stretching for 30 Seconds and Dynamic Stretching on Leg Extension Power [↩]
7. Acute Effect of Static Stretching on Power Output During Concentric Dynamic Constant External Resistance Leg Extension [↩]
8. Acute Muscle Stretching Inhibits Muscle Strength Endurance Performance [↩]
9. Duration of stretch does not influence the degree of force loss following static stretching [↩]
10. The Acute Effects of Combined Static and Dynamic Stretch Protocols on Fifty-Meter Sprint Performance in Track-and-Field Athletes [↩]
11. The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects [↩]
12. Pre-exercise stretching does not impact upon running economy [↩]
13. The acute effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography [↩]
14. The Effects Of Static Stretching On Energy Cost And Endurance Performance During Treadmill Running [↩]
15. The Effect of Static,Ballistic, and Proprioceptive Neuromuscular Facilitation Stretching on Vertical Jump Performance [↩]
16. The Impact of Different Warm-Up Protocols on Vertical Jump Performance in Male Collegiate Athletes [↩]
17. Effects of Stretching on Passive Muscle Tension and Response to Eccentric Exercise [↩]
18. Effects of Static Stretching for 30 Seconds and Dynamic Stretching on Leg Extension Power [↩]
19. The Acute Effects of Combined Static and Dynamic Stretch Protocols on Fifty-Meter Sprint Performance in Track-and-Field Athletes [↩]
20. Effects of Differential Stretching Protocols During Warm-Ups on High-Speed Motor Capacities in Professional Soccer Players [↩]
21. Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits [↩]
22. Pre-exercise stretching does not impact upon running economy [↩]
23. Ballistic Stretching Increases Flexibility and Acute Vertical Jump Height When Combined With Basketball Activity [↩]
24. Effects of Stretching on Passive Muscle Tension and Response to Eccentric Exercise [↩]