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Does static stretching long term improve exercise performance for trained athletes?

4 min read

Asked by: Christine Pujol

Some researchers report static stretching after warm-up decreases performance,32,33,35 while others report no change or an increase in performance. While static stretching is generally followed by an immediate decrease in strength, static stretching performed before66 or after warm-up57 does not decrease strength.

Does static stretching improve athletic performance?

Although static stretching enhances flexibility, which is a well-recognized component of health-related fitness (1), there is little scientific evidence to suggest that pre-event static stretching prevents activity-related injury or enhances athletic performance (32, 47, 50, 53).

How long does static stretching affect athletic performance?

Static stretching can impair explosive performance for at least 24 hours.

How does static stretching affect performance?

Static stretching has a relaxation, elongation effect on muscle which increases range of motion (ROM) , decreases musculotendinous stiffness and also reduce the risk of acute muscle strain injuries. It is a slow controlled movement with emphasis on postural awareness and body alignment.

Does stretching have long term effects on muscle performance?

The most common technique used to enhance muscle flexibility is stretching. Even though there is a great amount of evidence showing the benefits of chronic stretching on flexibility, it remains unclear whether such increase in flexibility can affect muscle performance (MP).

Does static stretching weaken performance?

Not only can static stretching decrease performance, but it can also leave an athlete more susceptible to injury. Static stretching can decrease the sensitivity of pain receptors in muscles.

Why static stretching is important?

Not only can static stretching improve your flexibility and range of motion, it can also help your muscles recover faster after a workout, leading to less pain and stiffness. Static stretching is also a great way to release stress and tension in your muscles, which can help you feel more relaxed.

What are the pros and cons of static stretching?

Static Stretching

Static Stretching
Advantages A slow, easy pace conductive to relaxation and steadiness The safest form of streching Can be done by anyone no training required. Disadvantages Can take a while to stretch the body Muscles can only stretch within body’s natural range.

How long does static stretching impair athletic performance Nasm?

There is moderate evidence to indicate that acute, prolonged (> 60 seconds per muscle group), pre-exercise static and NMS stretching performed in isolation (i.e., without a complete warm-up) can decrease strength and performance by 3 to 7%.

Does stretching have long term benefits?

According to Mayo Clinic, consistent stretching improves your joints’ range of motion, increases flexibility, and protects you from injury. If stretching is not a part of your current daily routine, your body is missing out on some serious health benefits.

Why should you not do a static stretch before exercise?

Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles. You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity.

Why is stretching important for athletes?

Understanding the importance of stretching can greatly benefit anyone participating in sports and other athletic activities. Stretching not only increases flexibility but also minimizes the risk of injuries, such as tendon and muscle tears. When muscles are dormant, they shorten and can feel tight.

What are the pros and cons of static stretching?

Static Stretching

Static Stretching
Advantages A slow, easy pace conductive to relaxation and steadiness The safest form of streching Can be done by anyone no training required. Disadvantages Can take a while to stretch the body Muscles can only stretch within body’s natural range.

When should athletes static stretch?

Well-rounded Exercise Programs
For a general fitness program, the American College of Sports Medicine1 recommends static stretching for most individuals that is preceded by an active warm-up, at least 2 to 3 days per week. Each stretch should be held 15-30 seconds and repeated 2 to 4 times.

How long does static stretching impair athletic performance Nasm?

There is moderate evidence to indicate that acute, prolonged (> 60 seconds per muscle group), pre-exercise static and NMS stretching performed in isolation (i.e., without a complete warm-up) can decrease strength and performance by 3 to 7%.

Why should you not do a static stretch before exercise?

Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles. You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity.

What are the disadvantages of static stretching?

Disadvantages of static stretching

  • Decreases your maximum strength output when performed right before strength training. …
  • Increased risk of injury when performed right before sports. …
  • Increased risk of injury when performed right before endurance training.

Is too much static stretching bad?

The Drawbacks. Holding a static stretch for too long can switch the muscle off and reduce your performance. A recent review of the literature has found that holding a stretch for longer than 60 seconds can reduce your ability to produce muscle force by up to 4.6%.