What Does Stretching actually do

We have collated a number of research articles around the benefits of stretching an have summarised the results for you, so you can see what the evidence says about the uses of stretching.

There are 4 main types of stretching:

Static stretching

This is the most common type of stretching where a muscle is lightened to its max and then hold there on the spot. 

dynamic stretching

This stretch involves movement where the muscle is continuously stretched while moving. examples include a walking lunge  or a high knee jog.

Ballistic stretching

Fast bouncing movements that stretch the muscle without it being relaxed. These are usually used in athletic drills and include pogo jumps.

PNF stretching

.These require a partner or band and involve stretching the leg before performing a resisted contraction before stretching further.

Stretching is can help to increase our flexibility as well as our range of motion. While the long term affects of stretching on actually changing muscular architecture is still not fully understood as some think stretching just allows our neuromuscular system to tolerate more of a stretch. We can look at the real world effects of stretching on posture, flexibility and injury prevention.

We have summarised the findings into a few key points for you to read

• For improving flexibility, static stretching appears to be a very effective intervention both in the short and long term.
• Dynamic stretching appears to improve performance and confer more pre-competition benefits than static stretching.
• Aggressive static stretching can decrease strength and power output if performed immediately prior to competition.
• Static stretching appears to improve flexibility by improving stretch tolerance, as well as possibly altering the histological structure when completed for long durations at relatively high intensities.
• Stretching does not appear to affect resting posture.
• Static stretching prior to competition does not appear to decrease the rate of sports related injuries.
• Dynamic warm ups and strength training programs do appear to decrease the rates of sports related injuries.
• Stretching does appear to increase range of motion but decrease power output due to increased stiffness of tendons. So the amount of stretching should depend on what is more important to the athlete and their sport. Lots of range of flexibility or high power output.
• Static stretching is commonly practiced, but allocated time may be better used on more beneficial training modes such as dynamic warm-up, plyometrics, skill acquisition, and strength training.
• Stretching appears to be neither dramatically good nor bad, therefore programming of stretching should be dependent upon client preferences and specific activity demands.
• Simply put, if a client or athlete values stretching, it feels “good” to them, it helps pre-performance psychology, or improves perceived recovery one should not stand in opposition to their clients’ use of stretching.