What does current research say about dynamic stretching?

 CORE Physical Therapy In Omaha Explains…

By Dr. Mark Rathjen PT DPT CSCS

CORE Physical Therapy Co-owner

17660 Wright street sites 9/10

Omaha NE

402-933-4027

 17660 Wright St, Suites 9/10

Omaha, NE 68130

402-930-4027

What does current research say about dynamic stretching?

The conglomerate of information in current literature has shown positive benefits of power and sports performance metrics after dynamic stretching. There are many proposed mechanisms of why this actually works. Further information is beyond the scope of this literature review.

What does this mean to me?

If you want to maximize sports performance before competition you must have a routine established for dynamic stretching.

How do I start?

Pick 5 dynamic stretching exercises and perform them 10-20 min before the competition, 20 reps per set per side. The exercise selection should be based on you subset of position and or sports of involvement. Dynamic stretching should start gradual and increase in velocity and explosiveness as your reps progress.

Does it really make a difference?

Yes, Statistically speaking it is VERY significant. At the highest level of competition, adding 3-5% of performance is a huge advantage.

How do I know what to do?

Ask a professional at CORE Physical Therapy and Sports Performance in Omaha to develop, prescribe and instruct a personalized dynamic stretching routine. One that is tailor made to fit you strength and weaknesses.

 

At CORE Physical Therapy in Omaha, We specialize in the treatment of athletes. We have worked with athletes for a combined 30 years. CORE was established in 2015 by Dr. Mark and Dr. Claire Rathjen is family owned and operated.

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Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature

Jules Opplert 1 2, Nicolas Babault 3 4
Affiliations

Abstract

Stretching has long been used in many physical activities to increase range of motion (ROM) around a joint. Stretching also has other acute effects on the neuromuscular system. For instance, significant reductions in maximal voluntary strength, muscle power or evoked contractile properties have been recorded immediately after a single bout of static stretching, raising interest in other stretching modalities. Thus, the effects of dynamic stretching on subsequent muscular performance have been questioned. This review aimed to investigate performance and physiological alterations following dynamic stretching. There is a substantial amount of evidence pointing out the positive effects on ROM and subsequent performance (force, power, sprint and jump). The larger ROM would be mainly attributable to reduced stiffness of the muscle-tendon unit, while the improved muscular performance to temperature and potentiation-related mechanisms caused by the voluntary contraction associated with dynamic stretching. Therefore, if the goal of a warm-up is to increase joint ROM and to enhance muscle force and/or power, dynamic stretching seems to be a suitable alternative to static stretching. Nevertheless, numerous studies reporting no alteration or even performance impairment have highlighted possible mitigating factors (such as stretch duration, amplitude or velocity). Accordingly, ballistic stretching, a form of dynamic stretching with greater velocities, would be less beneficial than controlled dynamic stretching. Notwithstanding, the literature shows that inconsistent description of stretch procedures has been an important deterrent to reaching a clear consensus. In this review, we highlight the need for future studies reporting homogeneous, clearly described stretching protocols, and propose a clarified stretching terminology and methodology.

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