Static Versus Dynamic Stretching During The Warm Up – What's All The Fuss?

By: ATH Athletic Performance Director Frank Bourgeois, PhD

INTRODUCTION

For several decades there has been controversy concerning the superiority, or lack thereof, regarding static stretching and dynamic stretching. This topic has historically spurred division among coaches and scientists alike, particularly when these stretches are executed before training. Whilst each stretching mode has its benefits, it is important to understand and differentiate the mode-specific advantages of static and dynamic stretching to maximize subsequent results.

Findings

Due to static and dynamic stretching each offering specific benefits, it is recommended practitioners consider utilizing both to maximize short- and long-term results [4,7]. Three factors to ruminate are mode order, static stretch duration and subsequent activity [8,11]. Briefly, after raising body temperature, execute static stretching followed by dynamic stretching, then rapid movement, such as jumping actions. To attenuate potential negative effects associated with static stretching, simply limit volume and intensity by prescribing stretch durations of 6 to 12 seconds across major joints – that is, knees, hips and shoulders.

DISCUSSION

Concerning the warm up, static stretching is traditionally executed immediately after a brief aerobic-like activity, such as a stationary bike or a light jog. Generally, static stretching involves lengthening muscle groups to the limit of range of motion (ROM), with stretching to a ROM below discomfort being recommended [4]. The purpose of doing so is to encourage transient increases in ROM about joints and to increase stretch tolerance, with concurrent decreases in muscle mechanical stiffness (i.e. an increase in compliance; which is thought to be beneficial in certain activities) [2]. Interestingly, because of the historical popularity of static stretching to alleviate muscle ‘tightness’ before training, there can be an enormous positive psychological effect [6,11]. Though once considered a prophylactic, and thus beneficial to performance, a considerable body of data demonstrates static stretching has been associated with stretch-induced impairments of isometric force [1], 1-repetition maximum lifts [2], and jump [12] and sprint performance [9], while lacking efficacy in injury risk reduction [10]. Nonetheless, there is data that demonstrates static stretching has non-significant and beneficial effects on performance [2,4,7], particularly when followed by rapid movement [8]. The primary factors thought to bring about the null or positive effect following static stretching is stretch duration and subsequent muscle action.

Due to a sizable amount of data suggesting static stretching is deleterious to performance, there has been a massive push to eliminate it from the warm up and replace it with dynamic stretching. Similar to static stretching, dynamic stretching is traditionally executed immediately after activity that raises body temperature. Readily identifiable benefits of dynamic stretching are positive alteration to synovial fluid, increased nerve conductivity, enhanced blood chemistry (e.g. increased oxygen dissociation and enzyme activity), and increased muscle compliance and ROM [2,3,5,7]. Another beneficial aspect of dynamic stretching is the utilization of multi joint movements to specifically prepare for subsequent motor patterns to be executed in the training session. Thus, the primary factor thought to bring about the positive effect following dynamic stretching is movement specificity.

References

1. Behm DG, Button DC, Butt JC. Factors affecting force loss with prolonged stretching. Canadian Journal of Applied Physiology. 2001;26(3):262-72.
2. Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology. 2011;111(11):2633-51.
3. Brooks GA, Fahey TD, Baldwin KM. Exercise Physiology: Human Bioenergetics and Its Applications – Fourth edition. New York, NY: McGraw-Hill, 2005.
4. Chaouachi A, Castagna C, Chtara M et al. Effect of warm-ups involving static or dynamic stretching on agility, sprinting, and jumping performance in trained individuals. Journal of Strength and Conditioning Research. 2010;24(8):2001-11.
5. Jeffreys I. Warm-up revisited: The ramp method of optimizing warm-ups. Professional Strength and Conditioning. 2007;6:12-8.
6. Racinais S, Cocking S, Périard JD. Sports and environmental temperature: From warming-up to heating-up. Temperature. 2017;4(3):227-57.
7. Samson M, Button DC, Chaouachi A et al. Effects of dynamic and static stretching within general and activity specific warm-up protocols. Journal of Sports Science and Medicine. 2012;11:279-85.
8. Sim AT, Dawson BT, Guelfi KJ et al. Effects of static stretching in warm-up on repeated sprint performance. Journal of Strength and Conditioning Research. 2009;23(7):2155-62.
9. Winchester JB, Nelson AG, Landin D et al. Static stretching impairs sprint performance in collegiate track and field athletes. Journal of Strength and Conditioning Research. 2008;22(1):13-8.
10. Witvrouw E, Mahieu N, Danneels L et al. Stretching and injury prevention – An obscure relationship. Sports Medicine. 2004;34(7):443-9.
11. Young WB. The use of static stretching in warm-up for training and competition. International Journal of Sports Physiology and Performance. 2007;2:212-6.
12. Young WB, Behm DG. Effects of running, static stretching and practice jumps on explosive force production and jumping performance. Journal of Sports Medicine and Physical Fitness. 2003;43:21-7