The Efficacy of Dynamic Stretching; A Literature Review.
By
Mark T. Rathjen PT, DPT, CSCS
Claire R. Lakatos Rathjen PT, DPT, SCS, CSCS
C.O.R.E. Physical Therapy and Sports Performance, PC
In the last 20 years, this topic has set up a much heated debate. The contrast comes from the science vs old gold standard of static stretching. The studies have been conducted at length, and we have provided a small summary of the scientific findings that have accompanied the years of research.
What SCIENCE tells us in regards to athletic performance.
In study after study, static stretching has been shown to decrease force production of muscle contraction and strength following the stretching routine. One such research study reported the following; A prolonged stretching of a single muscle decreases voluntary strength for up to 1 h after the stretch as a result of impaired activation and contractile force in the early phase of deficit and by impaired contractile force throughout the entire period of deficit. (5) In a similar study, the force reduction in testing was calculated at a JAW DROPPING 28%! (6)
For an athlete, decreasing the strength in the muscles is not only detrimental to performance, its irresponsible to teach this form of stretching as a warm up before heavy strength training or athletic performance/ practice. And while static stretching does have a place in this world, it unfortunately is not relevant to this article/literature review.
The DYNAMIC Advantage.
For dynamic stretching the opposite phenomenon has been observed. In fact one such study found the following results after a 4 week dynamic stretching warmup. A decrease in the average time to completion of the 300-yd shuttle (-2%) and the 600-m run (-2.4%) was suggestive of enhanced muscular strength, endurance, agility, and anaerobic capacity in the DWU group. The findings suggest that incorporation of a specific 4-week DWU intervention into the daily preseason training regimen of wrestlers produced longer-term or sustained power, strength, muscular endurance, anaerobic capacity, and agility performance enhancements. (1) Increasing 2% or more in 4 weeks is very significant!!!
In yet another study, distance runners where examined and the study concluded the following. Dynamic stretching is capable of increasing flexibility, like static stretching, but without any detrimental effects. Dynamic stretching also has additional benefits like, increasing blood flow and increasing the runner’s maximal oxygen consumption rate. Therefore, compared to static stretching, dynamic stretching may be the more optimal and safer method of stretching for long distance runners. (2)
Lastly, in another study agility and speed was observed and tested with the following conclusion; Dynamic stretching resulted in the fastest agility test time. Static stretching resulted in the slowest agility times. The benefits of dynamic stretching may have been diluted when followed by Static Stretching, and the agility test time was the same as if no form of stretching was completed. Static stretching prior to agility is not recommended as it has a negative effect on the stretch shortening cycle, and agility. The results support the use of dynamic stretching prior to agility performance. (3)
What the SCIENCE tells us about increasing muscle length or range of motion.
To increase a functional range of motion for a given sport or functional position, dynamic stretching is superior to static stretching in an athletic active population. One study examined hamstring stretching with the following conclusion; Following dynamic stretching there was a statistically significant improvement in both static (t (11) = 2.62, p <. 05) and dynamic (t (11) = 5.69, p < .05) flexibility. Static stretching did not improve dynamic hamstring flexibility; however, dynamic stretching improved both dynamic and static flexibility. This has implications for the specificity of stretching in sport. (4)
Reciprocal inhibition used as a pre contraction stretch ( as seen in proprioceptive Neuromuscular facilitation) has been show to also increase the avail be range of motion during a dynamic stretching routine. A particular study examining this topic came to the uncomplicated conclusion; A pre-stretch contraction has been associated with greater acute gains in ROM compared to static stretching in many studies. (7)
What does this mean for you?
Thankfully, CORE has summarized a few key points without any scientific mumbo jumbo.
1.Dynamic stretching will keep your body moving, even while stretching,and will be contracting your muscles during the stretch, also helping to promote muscle relaxation via reciprocal inhibition.
2: Dynamic stretching will prepare your muscles in a sport specific way, improving balance and coordination/proprioception and improving blood flow to the muscles involved.
3. Dynamic stretching helps to improve the range of motion around your joints while preparing your body to move in sports and functional patterns and will increase your MAXIMUM level of performance. This corresponds to increased strength, agility, power production and muscular endurance.
At CORE Physical Therapy and Sports Performance we have developed dynamic stretching routines DSS1, DSS2, and DSS3. they are optimized for maximum results in the most efficient amount of time possible. They also engage the reciprocal inhibition model of muscle relaxation to maximize mobility that you can USE in your every day life, during athletic events/ sports, and taking you fitness to the next level. Individual program can be prescribed based on the athlete, the sport the specialize in, and their respective deficients to further maximize performance capability.
References
1. Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits Journal of Strength & Conditioning Research:
July 2008 – Volume 22 – Issue 4 – pp 1286-1297
doi: 10.1519/JSC.0b013e318173da50
Herman, Sonja L1,2; Smith, Derek T2,3
2. Thee Efficacy of Dynamic Stretching Versus Static Stretching on Long Distance Runners, Abstract, Doctoral thesis.
3. Static Versus Dynamic Stretching Effect on Agility Performance
Patrick Troumbley, Master of Science Utah State University, 2010
Major Professor: Richard D. Gordin, Ed.D. Department: Health, Physical Education and Recreation
4. Effect of dynamic versus static stretching in the warm-up on hamstring flexibility
By U.S. Sports Academy in Contemporary Sports Issues, Sports Coaching, Sports Exercise Science, Sports Management
Gayle Silveira, Mark Sayers, Gordon Waddington – Department of Health, Design and Science, University of Canberra
5.Reduced strength after passive stretch of the human plantarflexors
J. R. Fowles, D. G. Sale, J. D. MacDougall
Journal of Applied Physiology
Published 1 September 2000 Vol. 89 no. 3, 1179-1188
6. ACUTE MUSCLE STRETCHING INHIBITS MUSCLE STRENGTH ENDURANCE PERFORMANCE. Journal of Strength & Conditioning Research:
NELSON, ARNOLD G.; KOKKONEN, JOKE; ARNALL, DAVID A.
7. Effect of Static and Dynamic Stretching on Vertical Jump Performance in Collegiate Women Volleyball Players Journal of Strength & Conditioning Research:
January 2010 – Volume 24 – Issue 1 – pp 149-155
doi: 10.1519/JSC.0b013e3181b29614
Dalrymple, Kortney J; Davis, Shala E; Dwyer, Gregory B; Moir, Gavin L