A review of the acute effects of static and dynamic stretching on performance

Eur J Appl Physiol (2011) 111:26332651 DOI 10.1007/s00421-011-1879-2

REVIEW ARTICLE

A review of the acute effects of static and dynamic stretching on performance

David G. Behm Anis Chaouachi

Received: 12 July 2010 / Accepted: 16 February 2011 / Published online: 4 March 2011 Springer-Verlag 2011

Abstract An objective of a warm-up prior to an athletic event is to optimize performance. Warm-ups are typically composed of a submaximal aerobic activity, stretching and a sport-specic activity. The stretching portion traditionally incorporated static stretching. However, there are a myriad of studies demonstrating static stretch-induced performance impairments. More recently, there are a substantial number of articles with no detrimental effects associated with prior static stretching. The lack of impairment may be related to a number of factors. These include static stretching that is of short duration (\90 s total) with a stretch intensity less than the point of discomfort. Other factors include the type of performance test measured and implemented on an elite athletic or trained middle aged population. Static stretching may actually provide benets in some cases such as slower velocity eccentric contractions, and contractions of a more prolonged duration or stretch-shortening cycle. Dynamic stretching has been shown to either have no effect or may augment subsequent performance, especially if the duration of the dynamic stretching is prolonged. Static stretching used in a separate training session can provide health related range of motion benets. Generally, a warm-up to minimize impairments and enhance performance should be composed of a

submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specic dynamic activities. Sports that necessitate a high degree of static exibility should use short duration static stretches with lower intensity stretches in a trained population to minimize the possibilities of impairments.

Keywords Flexibility Range of motion Strength

Power Sprint

Introduction

Static stretching was considered an essential component of a warm-up for decades (Young and Behm 2002). The traditional warm-up consisted of a submaximal aerobic component (i.e. running, cycling) whose goal was to raise the body temperature 12C (Young and Behm 2002;

Young 2007). The increase in body and muscle temperature has been found to increase nerve conduction velocity, enzymatic cycling and increase muscle compliance (Bishop 2003; Young and Behm 2002). Traditionally, the second component was...