A debate surrounds the impact of static stretching on athletic performance, with some studies suggesting it may negatively affect strength and power. Experts weigh in on the duration and type of stretching that is most beneficial for athletes.
A debate has arisen in the past few years that static stretches can actually reduce strength. It depends on how it's used. Eagle Darius Slay and since-retired player Fletcher Cox stretch during practice at the NovaCare Complex in Philadelphia on Jan. 4, 2024.
Are these types of stretches impeding their performance?We see it all the time — people lacing their fingers and pulling their arms behind their bodies to stretch their biceps or sitting on the ground and reaching for their toes to stretch their hamstrings before a workout or sports competition. While stretching can help prepare the body for exercise and athletics, the type and duration are key, experts said. Static stretching — holding a specific pose typically for a period of seconds to stretch the muscles — has been under debate for a long time, as some research has suggested that under certain circumstances, it may have negative effects, including reducing maximal strength and power.Static stretching is not really intended to enhance strength or power, and in recent years, there have been studies suggesting the opposite, leading to widespread debate over whether it should be incorporated into warm-up routines. A 2019 literature review reported, however, that while static stretches of a single muscle group lasting longer than 60 seconds may negatively affect strength and power performance, stretching for less than 60 seconds has little such risk. Similarly, a 2021 review noted that appropriate durations of static stretching as part of a warm-up, which includes aerobic activities, for instance, have'trivial effects' on performance. At the same time, static stretching can help increase range of motion, and for athletes who rely heavily on their flexibility, such as gymnasts, dancers, and martial artists, static stretching may improve their overall performance, experts sai
STATIC STRETCHING ATHLETIC PERFORMANCE WARM-UPS FLEXIBILITY STRENGTH TRAINING
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