what is a disadvantage of active stretching?

SOURCE: Behm, D. Medicine & Science in Sports & Exercise, -Increased risk of injury when performed before strength or endurance training. To stretch or not to stretch: the role of stretching in injury prevention and performance. Curry BS, Chengkalath D, Crouch GJ, Romance M, Manns PJ. While static stretching is generally followed by an immediate decrease in strength, static stretching performed before 39) or after warm-up 40) does not decrease strength. The efficacy of two modified proprioceptive neuromuscular facilitation stretching techniques in subjects with reduced hamstring muscle length. Ballistic stretching uses the speed of a body part to passively stretch muscles even beyond their normal functioning range of motion. In some studies, stretching right before an athletic event has been shown to decrease athletic performance, especially before activities requiring ballistic movements, jumping or running. Try not to hold your breath. However, limited evidence is available about the effects of stretching programs of different durations and types (e.g., passive vs dynamic) on exercise activities with varying characteristics, particularly in individuals who are exercising for improving fitness. Stretching exercises should be performed. Though the gaps weren't large, it might make a difference to elite athletes seeking the slightest competitive advantage or to elderly people with balance and stability problems. A preevent warm-up that includes both cardiorespiratory and flexibility exercise has benefits for specific recreational sports such as dancing 29). What is active stretching? BMC Musculoskelet Disord. For most individuals, this routine can be completed within 10 min. Aug 1984;65(8):452–456, Katalinic OM, Harvey LA, Herbert RD, Moseley AM, Lannin NA, Schurr K. Stretch for the treatment and prevention of contractures. Phys Ther. In addition, patients with chronic musculoskeletal pain demonstrate an increased tolerance to stretch after 3 weeks of static stretching 58). The literature is conflicting regarding the effects of warm-up stretching prior to exercise. Some researchers report static stretching after warm-up decreases performance 37), while others report no change or an increase in performance 38). The palms should face the roof and elbows should be little flexed. Stretching after you exercise helps optimize the range of motion about your joints and boosts circulation. Effects of flexibility training on enhancing spinal mobility in older women. Static stretching involves slowly stretching a muscle/tendon group and holding the position for a period (i.e., 10-30 s). Making fast, jerky movements, … Feland JB, Myrer JW, Schulthies SS, Fellingham GW, Measom GW. 2009;10:37, Malliaropoulos N, Papalexandris S, Papalada A, Papacostas E. The role of stretching in rehabilitation of hamstring injuries: 80 athletes follow-up. J Strength Cond Res. Ballistic stretching or “bouncing” stretching, is dynamic stretching that involves rapid, alternating movements or ‘bouncing’ at end-range of motion; however, because of increased risk for injury, ballistic stretching is no longer recommended 1). Stretching performed as part of a warm-up prior to exercise is thought to reduce passive stiffness and increase range of movement during exercise. Remember the “dynamic warmup:” If you’re going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, start out slowly and at low intensity to get your muscles used to it. Patients with knee osteoarthritis can benefit from static stretching to increase knee ROM 54); however, proprioceptive neuromuscular facilitation (PNF) stretching may be more effective 55). Performing flexibility exercises ≥2-3 days per week is effective 24), but greater gains in joint range of motion are accrued with daily flexibility exercise 25). The active stretching increases the strength and flexibility of the muscles. Winters MV, Blake CG, Trost JS, et al. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. gymnastics, dance, etc.). Feland JB, Myrer JW, Schulthies SS, Fellingham GW, Measom GW. Some research shows that stretching doesn’t reduce muscle soreness after exercise, and other studies show that static stretching performed immediately before a sprint event may slightly worsen performance. J Strength Cond Res. Ballistic stretching shortly brings muscles at great length by employing fast and powerful movements. J Orthop Sports Phys Ther. Proprioceptive neuromuscular facilitation (PNF) may produce slightly larger gains in flexibility of some joints compared with other techniques, but it is less practical because of the need for a partner 13). J Strength Cond Res. Mar 2009;23(2):507–512, Ce E, Margonato V, Casasco M, Veicsteinas A. Stretching exercises: effect on passive extensibility and stiffness in short hamstrings of healthy subjects. There are many advantages to using static stretching as part of your workout and these are: * Anyone can do it. The study had a small number of participants -- 16 healthy male college students. May 2004;36(5):756–759, Reid DA, McNair PJ. When you want to increase range of motion static stretching can be vey useful. Med Sci Sports Exerc. -Increases Range of Motion, especially in sports-specific movements. The age and health condition of the person. Further research is needed before making universal recommendations concerning the timing of stretching in association with other exercise activities. In passive static stretching, a position is assumed while holding a limb or other part of the body with or without the assistance of a partner or device (such as elastic bands or a barre). Improve your performance in physical activities, Help your joints move through their full range of motion, Enable your muscles to work most effectively. Br J Sports Med. Forceful and sudden stretching movements can hurt the soft body tissues and ligaments. If the person suffers from muscle, joint or ligament related conditions. (adsbygoogle = window.adsbygoogle || []).push({}); (adsbygoogle = window.adsbygoogle || []).push({ What types of flexibility exercises should be performed? Stretching is an excellent way to improve mobility and flexibility. Feb 2005;19(1): 27–32, Halbertsma JP, Goeken LN. Jul 2008;22(4):1279–1285, Manoel ME, Harris-Love MO, Danoff JV, Miller TA. When the hamstrings are activated the partner prevents movement by keeping the leg in place. After the hamstrings relax again, the partner carefully pushes the leg even further towards the head. While ballistic stretching is jerky and erratic, dynamic stretching is smooth and controlled in nature5). The … Balance, reaction, movement time impaired in Canadian study. Acute effects of dynamic stretching, static stretching, and light aerobic activity on muscular performance in women. If you don’t exercise regularly, you may want to stretch a few times a week after a brief warmup to maintain flexibility. Scand J Med Sci Sports. HR = Hold relax; CR = Contract relax; CRAC = Contract relax, agonist contract; PIR = Post-isometric relaxation; PFS = Post-facilitation stretching; MET = Medical exercise therapy. Moving in sport- or activity-specific motion planes in gradually progressive speed (dynamic stretching) may be a helpful complement to static stretching and may help improve athletic performance. Both acute static stretching and pre-contraction stretching have been shown to decrease strength 44). Orthopedic contractures often result from shortness in non-contractile tissues such as capsuloligamentous structures rather than muscle tightness. Feland JB, Marin HN. Effects of stretching on maximal anaerobic power: the roles of active and passive warm-ups. It is true that both methods of stretching require extended body movements. It can be particularly helpful for people with tight hamstring issues. Canadian researchers at the University of Newfoundland put stretching to the test in a recent study published in Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine. The main risks are: Before trying ballistic stretching moves, the following factors should be considered carefully: Holding a stretch for 10-30 seconds at the point of tightness or slight discomfort enhances joint range of motion, with little apparent benefit resulting from longer durations 19). Active stretching is also referred to as static-active stretching. The other person/object applies a force which causes the muscle to stretch for example using a step to stretch your calf . 1998;27(4):295-300. McHugh MP, Cosgrave CH. Jun 2005;40(2):94–103, Small K, Mc Naughton L, Matthews M. A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury. Active Stretching: In active stretching, there is no external force b. Balance, reaction time, and movement time were better in the students who hadn't stretched. -Decreased maximum strength when performed before strength training. Strength training and stretching versus stretching only in the treatment of patients with chronic neck pain: a randomized one-year follow-up study. Unfortunately, there is no clear dose-response for flexibility training in older adults because stretching interventions are often combined with strengthening, balance, and cardiovascular activities, making it difficult to isolate stretching’s effectiveness. may not produce a sufficient stretch. Sharman MJ, Cresswell AG, Riek S. Proprioceptive neuromuscular facilitation stretching: mechanisms and clinical implications. -The large peak tension on muscles and tendons caused by the powerful bouncing movements increase risk of injury. 2006;20(4):799-803. Gremion G. Is stretching for sports performance still useful? PNF was originally developped as a method to relax overly tense or active muscles. For most persons, a dynamic, cardiorespiratory endurance exercise warm-up is superior to flexibility exercise for enhancing cardiorespiratory or resistance exercise (especially with high duration and repetitions) performance 28). J Strength Cond Res. This article gives an overview of these different stretching methods and their specific advantages and disadvantages and advice when to use them. Active Isolated (AI) Stretching: Active isolated (AI) stretching is a new form of stretching developed by Aaron L. Mattes. McMillian DJ, Moore JH, Hatler BS, Taylor DC. 2005;1(28):1830-4. J Sports Med Phys Fitness. Now, try touching the ankles stretched in front with your hands with repeated and prompt moves. Dynamic stretching uses sports-specific movement to prepare the body for the activity to come. This is best done within one hour after finishing strength or endurance training. Led by David Behm, PhD, the researchers started the experiment by having all the participants warm up with a ride on a stationary bike for five minutes. Effect of static and dynamic stretching on vertical jump performance in collegiate women volleyball players. It does not involve movements of jerking and bouncing either. Overall, however, stretching after exercise can help you to optimize your joint range of motion. One of the less known forms of stretching is proprioceptive neuromuscular facilitation (PNF). Arch Phys Med Rehabil. These movements must strongly resemble the exercise or activity you want to perform. The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. AI stretching is sometimes referred to as the Mattes Method. Kaohsiung J Med Sci. In general, it appears that static stretching is most beneficial for athletes requiring flexibility for their sports (e.g. 2001;81(5):1110-7. An example of a PNF stretching exercise to increase range of motion in the hamstrings is lying on your back with one leg pointing upwards. 2008;16(3):213–231, McHugh MP, Cosgrave CH. May 2008;22(3):794–800, Taylor KL, Sheppard JM, Lee H, Plummer N. Negative effect of static stretching restored when combined with a sport specific warm-up component. }); How many repetitions of stretching exercises are needed? 2004;38(4):E18. Older persons may realize greater improvements in range of motion with longer durations (30-60 seconds) of stretching 20).