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Static stretching, and warming up before exercise

Static stretching, and warming up before exercise
09 Oct 2024
Posted By: Mateusz Durbas Times Read: 348 Comments: 0

Stretching is commonly recommended as an important part of the pre-workout warm-up, as well as the calming phase of the body after intense exercise. There are several types of stretching, including the two most popular, namely static stretching and dynamic stretching. So let's check out what static stretching is and whether it can be used as part of a warm-up before exercise.

What is static stretching and what does it consist of?

Static stretching is a type of stretching of skeletal muscles while they are at rest and relaxed, which involves holding one body position for a specified period of time, usually from several to several tens of seconds. Static stretching is therefore a form of physical activity based on slow and gentle movements of the body, which does not require putting in a lot of effort. Static stretching exercises are commonly recommended as an important part of the body's calming phase after an intense workout, which initiates the post-workout recovery process. Static stretching is most beneficial after a core workout, as it helps cool the body, calm the nervous system and relax muscles, and reduce the risk of injury. A typical full-body static stretching session usually lasts from a few to several minutes.

What are the benefits of static stretching?

Static stretching improves muscle flexibility and joint range of motion, so it can help you perform daily activities of daily living. On the other hand, regular static stretching after an intense training session can help reduce delayed muscle soreness (known as DOMS) and speed up the rate of post-workout recovery. Static muscle stretching can also be a great way to alleviate pain (such as lower back pain) and excessive muscle tension, as well as increase joint range of motion and overall fitness, and improve posture in people who lead a predominantly sedentary lifestyle. In addition, static stretching of all muscles is a natural protection against body stiffness and injury, as well as an excellent form of treatment for musculoskeletal disorders that are characterized by excessive muscle tension and movement limitations. The right combination of muscle strengthening (e.g., using strength exercises) and static stretching of individual muscle groups can reduce musculoskeletal pain and promote good posture. Static muscle stretching deepens body awareness, quiets nervous system activity, improves mental and physical well-being and the ability to focus attention. In addition, static muscle stretching reduces tension (especially in the neck, shoulder, upper and lower back areas), calms the mind and relieves stress and lower back pain, as well as reducing tension headaches.

Do static stretching before or after exercise?

Exercise sessions usually begin with a warm-up, followed by a core workout, and end with a calming phase that includes a gradual reduction in exercise and intensity. Post-exercise static stretching (known as cool-down) is commonly recommended to improve recovery of muscle strength and range of motion, and to reduce stiffness and delayed muscle soreness. Current 2018 American Institute of Sports Medicine (ACSM) and 2020 American Heart Association (AHA) guidelines recommend static stretching as a key component of the body's cool-down and quieting phase after an intense exercise session. Systematic static stretching of the body after exercise can help increase muscle flexibility and joint range of motion, as well as improve overall fitness and control and maintenance of posture. Static stretching, on the other hand, is not recommended prior to core exercise, as it can negatively affect speed and strength parameters.

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Why is static stretching not advisable before exercise?

According to the researchers, both competitive and recreational athletes should not perform prolonged static stretching before major sports competitions and intense training units, as this can slow down the muscle activation process for the next hour. It has also been suggested that static stretching performed as part of a pre-workout warm-up does not protect against the occurrence of sports injuries, and may unnecessarily reduce muscle power and strength and impair strength and speed parameters in athletes. Several studies have shown that static stretching before training can contribute to a 2.0-8.3% decrease in muscle strength and a 5% deterioration in sprint running time on average.

Dynamic stretching as an alternative to static stretching before exercise

There are various methods of stretching muscles, such as passive static stretching, active static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), among others. Dynamic stretching is active body movements that stretch the muscles, but the stretch itself is not maintained for a long time. Dynamic stretching exercises are usually performed as part of a warm-up before exercise to prepare skeletal muscles for the main workout. Compared to static stretching, dynamic stretching involves rapid body movements that lead to stimulation of blood circulation, elongation of muscles and increased joint mobility. Dynamic stretching starts with slower movements and then gradually increases in speed, range and intensity. Implementing dynamic stretching exercises as part of a warm-up before an intense workout helps prepare skeletal muscles, tendons and joints well for the essential exercise. It is also worth mentioning that properly selected dynamic stretching exercises by a qualified professional can help improve performance during training sessions and sports competitions.

Sources:

  • Afonso J, Olivares-Jabalera J, Andrade R.: Time to Move From Mandatory Stretching? We Need to Differentiate "Can I?" From "Do I Have To?". Front Physiol. 2021 Jul 22;12:714166.

  • Afonso J, Clemente FM, Nakamura FY, et al: The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Physiol. 2021 May 5;12:677581.

  • Page P.: Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19.

  • Andersen JC.: Stretching before and after exercise: effect on muscle soreness and injury risk. J Athl Train. 2005 Jul-Sep;40(3):218-20.

  • Herbert RD, de Noronha M, Kamper SJ: Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011 Jul 6;7):CD004577.