Static Stretching Review

NASM Research Update Effect of Acute Static Stretching on Maximal Performance: A Systematic Review

Kay AD, Blazevich AJ, Medicine and Science in Sports and Exercise 44(1): 154-164, 2012.

Introduction • A significant amount of controversy surrounding static stretching and its impact on performance exists • Traditionally static stretching has been recommended to be performed as part of a comprehensive warm-up • But new research has shown static stretching may negatively impact force production (strength, speed and power) • As such, it is not entirely clear how static stretching may negatively affect maximal performance – Does the duration of the stretch have any influence?

Purpose • The purpose of this review is to: – Compare the effects of various static stretching protocols (duration of stretches) on force production and maximal performance (strength, speed, power)

Overview • An initial search in MEDLINE, ScienceDirect, SPORTDiscuss and Zeotoc examining the effect of an acute static stretch intervention on maximal muscular performance • Search revealed 4,559 possible articles • 106 total research papers were selected based on specific criteria (Pedro rating sheet)

Overview of Reach Methods • 106 articles included in the systematic literature review • Authors created four distinct categories 1. <30 seconds of continuous static stretching 2. 30-45 seconds of continuous static stretching 3. 1-2 minutes of continuous static stretching 4. >2 minutes of continuous static stretching

• After grouping the studies into the appropriate category –. Authors evaluated the stretching protocols effects on different physical performance measures used across the different studies COPYRIGHT 2012, NATIONAL ACADEMY OF SPORTS MEDICINE

Key Findings • Key Findings – <30 seconds of continuous static stretching did not negatively impact performance measures (strength, speed, power) – 30-45 seconds of continuous static stretching did not negatively impact performance measures (strength, speed, power) – 1-2 minutes of continuous static stretching did negatively impact performance measures (strength, speed, power) – >2 minutes of continuous static stretching did negatively impact performance measures (strength, speed, power) – Note, the negative change in physical performance beyond 60-seconds continues up to 2-minutes of continuous static stretching, but then plateaus at that time

Clinical Applications • Implications for pre-exercise warm-up protocol – Static stretches held for <60 seconds should not negatively impact maximal physical performance – Static stretching should not be discouraged prior to exercise as long as the stretch is held for <60 seconds

Further Research • Static stretching can be an important component of a comprehensive warm-up to establish proper muscle length and joint ROM • This may in turn help minimize faulty movement patterns when performed in conjunction with other exercises to maintain muscle balance (strengthening of weak muscles) • Future research is needed to determine if incorporating static stretching with these types of exercises as part of a pre-exercise warm-up routine will not only further minimize the risk of decreased physical performance, but actually improve physical performance by promoting optimal movement efficiency and control

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