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Stretching Prior to Exercise

Does pre­stretching enhance an athlete’s performance?

Kyle Croxton

Upper Arlington High School

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Abstract

The purpose of this research paper is to analyze and compare dynamic stretching and static stretching

prior to physical exertion and the effects those stretching tactics have on the body. I have found that

dynamic stretching is up to 9% more effective in regards to an athletes performance than static

stretching. This is discovered through many studies conducted, which I analyzed further in this paper.

Athlete’s need to become more aware that dynamic stretching will have a noticeable affect on their play

in order for them to perform at their optimal level.

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Table of Contents

I. TITLE PAGE................................................................................. 1

II. ABSTRACT................................................................................... 2

III. TABLE OF CONTENTS................................................................ 3

IV. INTRODUCTION.......................................................................... 4

V. STATIC STRETCHING................................................................. 5

Definition....................................................................................... 6

Negative Effects............................................................................ 6

Theories........................................................................................ 7

Benefits......................................................................................... 8

VI. DYNAMIC STRETCHING.............................................................. 9

Definition....................................................................................... 9

Benefits.......................................................................................... 10

Negatives........................................................................................ 10

VII. CONCLUSION............................................................................... 11

VIII. WORKS CITED.............................................................................. 12

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INTRODUCTION:

Imagine losing a sporting event by just a mere tenth of a second. Imagine that this could be different by

just changing the way you warm up. The difference between a win and a loss may be determined by a

simple stretching technique. Warming up before physical exertion has been a typical practice for

decades. The primary goals of warming up consists of injury prevention and preparing one’s body to

reach its optimum performance in anticipation for the following event. The question of whether or not to

stretch before exercise has been a heated discussion topic over the last decade. Static stretching has

typically been the protocol for a warm up in order to increase range of motion and prevent injury.

However, professionals and experts within the health and exercise field propose a contradicting

statement. Research suggests that static stretching negatively affects an athlete’s speed, jumping abilities,

and strength (Troumbley 10). Along with that, static stretching may not even prevent future injury.

However, people are bound to their old ways of performing static stretching prior to exercise and some

still believe that static stretching is more effective, despite the recently discovered research. I’ve found

that static stretching cannot improve an athletes performance, it may even impair one’s ability; however,

dynamic stretching has been discovered to enhance one’s exercising capabilities significantly.

STATIC STRETCHING:

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Source: Becoming Invincible

Definition

There are many types of stretching, such as ballistic and isometric, however, static stretching is most

commonly used throughout athletes and exercise enthusiasts. Riana Rohmann, a personal trainer and a

holder of advanced health and fitness specialist certifications from the American Council on Exercise,

suggests, “Static stretching is when you stretch and hold the muscle just beyond its normal range of

motion” (1). This stretch lengthens the muscle to an elongated position for about 15­30 seconds, aiming

towards discomfort but not pain. These stretches include holding quadricep and tricep stretches for an

extended amount of time. The intended target of this stretch is to increase range of motion and prevent

possible injury. Static stretching has been the main regime for warm­ups due to the belief that it will

enhance an athlete’s performance. However, research shows otherwise.

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Negative Effects

Over the last few years, research has been revealed suggesting that static stretching does not improve

the performance of a workout, it may even slightly damage one’s current abilities. Elizabeth Foster, a

health­related author for the National Post, claims “A study published in this month’s Journal of

Strength and Conditioning Research concluded that static stretching performed before weight­lifting

made athletes feel weaker. Researchers suggest that static stretching before physical activity may alter

or impair the neurological function in active musculature” (1). To support this idea of static stretching

impairing an athlete’s performance, the University of Zagreb did a study on 104 people whom only

performed static stretching as their warm up. This study found that these people performed 5.5% lower

than those who did not perform static stretching (Sifferlin 1). Sifferlin, a Health and Family writer for

TIME, goes on to explain a second study the university conducted which showed that fit men who did

barbell squats and stretched before lifted 8.3% less weight than those who did not stretch (Sifferlin 1).

These studies clearly show the negative impacts that static stretching has on athletes prior to exercise.

Along with these negative effects, static stretching has also been misconstrued in relation to the

prevention of injury. Through studies, it is found that pre­static stretching does not reduce the risk of

injury. The benefits of static stretching, such as increased range of motion and flexibility, do not relate to

injury prevention, it may only cover up the pain slightly, due to the stretched out muscles. Patrick

Troumbley, who has a Master of Science in health, physical education, and recreation, claims,

“Stretching could also cause micro traumas to the muscle being stretched. Chronic micro traumas to a

muscle could weaken it and predispose it to injury. The increase in stretch tolerance may mask the pain

that would elicit muscular reaction to prevent an injury” (11). Along with this, Maria Cheng, an AP

medical writer suggests, “Experts say it is like extending a rubber band to its limit. When people stretch

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to the maximum, they are more likely to pull a muscle” (1). This goes back to the theory that static

stretching can actually impair an athlete’s performance. By stretching, the muscles become actually

become tighter rather than becoming relaxed, which is contrary to what is necessary for physical

activity. As a result, static stretching may even cause an injury, creating an opposing viewpoint.

Theories

Patrick Troumbley proposes, “It is believed that the decrease in performance measures is linked to a

decrease in the stiffness in the musculotendinous unit that results in an increase in tendon slack, that

requires more time to be taken in when the muscle contracts. This tendon slack results in a less effective

transfer of force from the muscle to the lever” (19). In other words, both the muscle and tendon become

loose which allows for a longer allotment of time for the muscle to contract. This then results in an inhibit

performance for an athlete. This is one of two theories to why static stretching may not be effective prior

to exercise. Another theory is that static stretching may cause neurological sensitivity. The neurological

sensitivity results in a decreased neural drive, which is a measurement of the amplitude that the nervous

system impulses to a muscle (Troumbley 19). This neural drive reduction, then decreases the amount of

muscle exertion can be utilized when being stretched. These two theories arguing that static stretching is

ineffective are not included in a cold down which is why performing static stretching is encouraged for

athletes after a workout.

Benefits

However, even though static stretching can impair a workout, there are also multiple benefits that come

along with it. Static stretching can increase a person’s flexibility and range of motion. Sonya Collins, a

certified MD, argues, “Regular flexibility exercises help maintain your range of movement as you age,

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some studies have shown. For example, regular stretching can help keep your hips and hamstrings

flexible as you age, says Lynn Millar, PhD” (Collins 1). Static stretching can help with an athlete’s

performance overtime in regards to flexibility and range of motion, but it should be avoided before the

act of exercise. Instead, perform static stretching as a cool down tactic since static stretching is

performed when the body is at rest which does not prepare the body for exercise, but for flexibility

purposes (Sifferlin 1). Along with that, static stretching can aid muscle relaxation and can help reduce

future muscle soreness. Relaxing these muscles can aid as a stress reliever and allow one’s mind and

body to relax (Laurent 1). One effect of dealing with stress is the increase in muscle tension but by

performing static stretching, one is able to release that tension and hopefully, relieve stress.

DYNAMIC STRETCHING:

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Source: Therapeutic Associations

Definition

Experts and professional athletes are now supporting dynamic stretching as the most effective warm up

tactic for physical exertion due to current research. Patrick Troumbley suggests that, “Dynamic

stretching uses momentum and active muscle contractions to produce a stretch” (20). It is comprised of

movement and utilizing similar movements and muscles to which the athlete will engage. These mimicked

movements are utilized in an exaggerated way to still stretch the muscles, but are controlled in a manner

to not over stretch them. A few examples of dynamic stretching consists of arm circles, jogging

variations, lateral movement, leg swings, and lunges.

Benefits

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The main objective in regards to dynamic stretching is that it mimics the exercises specific movements.

This becomes imperative to athletes’ warm up. Riana Rohmann proposes, “Dynamic exercises involve

movement and are usually implemented during an active warm­up for a higher intensity activity, such as

sport or field activities. These types of exercises help prestretch and activate the muscles without

overstretching them, as static stretching tends to do” (1). A non­physiological benefit to dynamic

stretching is that it enables the athletes to be actively involved with the warm up and to focus on the

game or event ahead, whereas static stretching allows teammates to interact and defocus their

psychological energy (Troumbley 21). Lastly, similar with static stretching, dynamic stretching can

increase an athlete’s range of motion around their joints. As a result, this can decrease the risk of injury

and can maximize one’s performance overtime due to the increased flexibility around the joints.

Negatives

The disadvantages to dynamic stretching are very slim but relevant. Before rushing into dynamic

stretching and movements, take the time to learn them properly or injury is a risk. Another negative

impact is that athletes may then be trained to always perform dynamic stretching. However, as it is good

to do as a warm up, people may disregard static stretching entirely when they should be utilizing it during

cool downs.

CONCLUSION:

Overall, warming up is vitality in order to perform at an athlete’s optimal level because it prepares both

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the mind and body for the event. The proper warm up will prepare the body in case of injury and to

perform at an athlete’s full potential. Therefore, an athlete should prepare with an adequate dynamic

stretch and end with an extensive static stretch. I conducted a survey to the public and received over 60

responses. I found that 65% of the people thought dynamic stretching is the most effective, over static

stretching. However, only 45% of the people perform dynamic stretching prior to exercise. This was

mind boggling because if people believe one thing is more effective, why wouldn’t they utilize it? I

concluded that most people have accurate information but are not taking advantage of it or are not

aware of how beneficial dynamic stretching can be over static stretching when performed prior to

exercise. Research is always changing and more studies need to be conducted in order to answer the

question if dynamic stretching truly prepares the body most effectively for a workout and if static

stretching does, in fact, impair the body and impedes performance.

Works Cited

Cheng, Maria. "Want a better workout? Don't stretch before." NBC News. N.p., n.d. Web. 25 Nov. 2013. <http://www.nbcnews.com/id/36553174/#.UpNq_hble5Q>. Collins, Sonya. "Stretching and Flexibility: How to Stretch, When to Stretch." WebMD. N.p., n.d. Web.

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25 Nov. 2013. <http://www.webmd.com/fitness­exercise/guide/how­to­stretch>. "Dynamic Stretches." Chart. Therapeutic Associates. N.p., n.d. Web. 11 Dec. 2013. <http://www.therapeuticassociates.com/events/running­healthy­and­safely/>. Fields, Karl B., Craig M. Burnworth, and Martha Delaney. "Should Athletes Stretch Before Exercise?" Gatorade Sports Science Institute. N.p., n.d. Web. 25 Nov. 2013. <https://ce.gssiweb.com/Article_Detail.aspx?articleID=736>. Foster, Elizabeth. "Stretching before workout may weaken muscles, impair athletes: studies." National Post. N.p., n.d. Web. 25 Nov. 2013. <http://life.nationalpost.com/2013/04/05/stretching­before­workouts­may­weaken­muscles­impair­athletic­performance­studies/>. Laurent, Christine, St. "Static Stretching Advantages." Live Strong. N.p., n.d. Web. 12 Dec. 2013. <http://www.livestrong.com/article/437963­static­stretching­advantages/>. Reynolds, Gretchen. "Reasons Not to Stretch." NY Times. N.p., n.d. Web. 24 Nov. 2013. <http://well.blogs.nytimes.com/2013/04/03/reasons­not­to­stretch/>. Rohmann, Riana. "Examples of Dynamic Exercise." Live Strong. N.p., n.d. Web. 8 Dec. 2013. <http://www.livestrong.com/article/503162­examples­of­dynamic­exercises/>. Sifferlin, Alexandra. "Why Stretching May Not Help Before Exercise." Time. N.p., n.d. Web. 24 Nov. 2013. <http://healthland.time.com/2013/04/08/why­stretching­may­not­help­before­exercise/>. "Static Stretching." Chart. Becoming Invincible. N.p., n.d. Web. 11 Dec. 2013. <http://becominginvincible.blogspot.com/2013/07/becoming­stretch­armstrong­stretching.html>. Troumbley, Patrick. "Static versus Dynamic Stretching Effect on Agility Performance." N.d. TS. Croxton, Kyle. “Stretching Prior to Exercise” Survey. 12 December 2013.

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