Anyone who has ever exercised or been an athlete has been told extensively they need to stretch.  Catch any professional, collegiate, or high school team prior to a game and you will see them sitting in a circle reaching for their toes or sitting in a butterfly position stretching the groin.  We were brain washed into believing that these static stretches were 1) preparing us for the activity and 2) helping us prevent injuries. With new findings in the current research, we are finding that it is possible that our previous way of thinking, and both of these statements, may be downright incorrect. 

            One thing to clarify is the differences between, and definitions of, stretching and flexibility.  According to Kisner and Colby, stretching is described as a movement designed to lengthen soft tissue structure thereby increasing range of motion.  Flexibility is described as the ability to move a joint or series of joints through an unrestricted, range of motion. 

Stretching can be classified as:

1: Static stretching- involves gradually easing into the stretch position and holding the position

2: Dynamic stretching- consists of controlled leg and arm swings that take you gently to the limits of your range of motion

3: Active stretching- involves assuming a position and then holding it there with no assistance other than using the strength of your agonist muscles.

4: Ballistic stretching- uses the momentum of the moving body or limb in an attempt to force it beyond its normal range of motion

5: PNF stretching- technique of combining passive stretching and isometric contractions in order to achieve maximum static flexibility

Flexibility can be classified as:

1: Dynamic flexibility- (also called kinetic flexibility) is the ability to perform dynamic (or kinetic) movements of the muscles in order to bring a limb through its full range of motion at the joints.

2: Active flexibility- is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched.

3: Passive flexibility- is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus.

            The question is which ones should I do and when should I do them? It has been shown that performing static stretches alone will increase Range of Motion (ROM) but can possibly decrease performance.  There is a neuromuscular inhibitory response to static stretching, which means that physiologically the muscles become less responsive and are in a weakened state. Dynamically stretching muscles or making them move through a range of motion has been shown to increase power, performance and flexibility.

            A well-designed dynamic warm-up can increase the body core temperature, loosen muscles and increase the range of motion of various joints.  Muscles in motion do not experience inhibitory responses but instead receive excitatory messages to perform.  There are few sports where achieving static flexibility is advantageous to success in the sport.  Therefore, according to the principle of specificity, it would seem more advantageous to perform a dynamic warm-up, which more resembles the activity of the sport.  A coach or trainer needs to assess the athlete and fully understand the demands of the body during all phases of the sport or activity. In theory, the message is to choose dynamic stretches and warm-ups for people preparing to participate in a sport and static when simply looking to increase the length of the muscle; however, the research has not shown any significant difference in injury prevention between stretching and dynamic warm-up.           

General guidelines:

1)      The dynamic warm-up/stretching should be performed approximately 15-20 minutes prior to activity

2)      Be progressive in intensity

3)      Progress towards more sports specific motions and activities

4)      Use moderation and common sense

5)      If it hurts…STOP!-pain turns muscles off

6)      Static stretching should be used after activities when the body is warmed up 

          Changing habits is sometimes met with resistance from others, but as our knowledge and research regarding exercise and sports training increases we must adapt.  We are all striving for peak performance and success of the athletes we work with. A well trained physical therapist or coach should be on board with the trend and incorporate an individualized sport specific program for their patients or athletes to enable them to work to their full potential. For more information, contact the physical therapists at SPTI-they can help design a program just for you!