Static stretching does not impair performance?

Should static stretching be avoided in warm-up routines?

Stretching is often incorporated in a warm-up to increase mobility. However, static stretching (passively holding the stretch) prior to exercise has been shown to negatively affect exercise performance. Therefore, it is often recommended to only perform dynamic stretches in a warm-up.

However, studies have usually investigated the impact of pre-exercise stretching without any other warm-up exercises. In practice, static stretching is usually combined with dynamic warm-up exercise.

The current study investigated the effect of several stretching strategies within a dynamic full-body warm-up routine (including high-knees, butt kicks etc.) on athletic performance. Subjects performed either 5 sec static stretches, 30 sec static stretches, 5 rep dynamic stretches, or no stretching at all within the high-intensity warm-up protocol.

Neither static stretching or dynamic stretching affected any of the athletic performance variables (including jumping and sprinting tests).

Interestingly, 90% of the subjects expected improved performance when some form of stretching was incorporated in the warm-up routine.

In conclusion, stretching will probably not affect athletic performance when it is part of a dynamic full-body warm-up routine.

Study:
Blazevich et al. No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Med Sci Sports Exer, 2018.

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