Static stretching is associated with improving range of motion and flexibility. This aids in providing more resistance for the muscles and improving or hastening the warm-up process. Some people use resistance bands to increase the tension when static stretching. Static stretching is also called passive stretching or isometric stretching which involves stretching the muscles and joints to the end of its range of motion. While dynamic stretching provides an active and vigorous exercise for multiple muscle groups all at once, static stretching provides passive movement held for several seconds. The improved blood circulation in the muscles reduces muscular resistance and releases muscular tension from tightened muscles. Rehearsing movement patterns in sports or any physical activity is known to increase power output and sprinting and jumping performance. Professional athletes are seen performing dynamic stretches pre-game to condition the muscles and joints and prevent injuries. Some of the popular forms of dynamic stretching include forward lunges with torso twists, jump squats, leg pendulums, and high kicks. This engages and prepares the muscles for the types of movement that it will perform. 10.1123/jsr.One of the distinct differences between dynamic and static stretching is the focus on functional and active movement.ĭynamic stretching attempts to mimic the actual movement in a specific sport or activity. Effects of a 12-week chronic stretch training program at different intensities on joint and muscle mechanical responses: a randomized clinical trial. The relevance of stretch intensity and position-a systematic review. Chronic effects of muscle and nerve-directed stretching on tissue mechanics. R., Hug F., Le Sant G., Lacourpaille L., Gross R., et al. Effect of a 5-week static stretching program on hardness of the gastrocnemius muscle. Acute effect of static stretching on hardness of the gastrocnemius muscle. However, SS may not increase muscle strength or hypertrophy, regardless of the stretching discomfort intensity.Īnkle plantar flexors extended-field-of-view fascicle length muscle thickness pennation angle resistance training stretch training.Ĭopyright © 2021 Nakamura, Yoshida, Sato, Yahata, Murakami, Kasahara, Fukaya, Takeuchi, Nunes and Konrad.Īkagi R., Takahashi H. Performing HI-SS is more effective than LI-SS for increasing ROM and decreasing muscle stiffness of plantar flexor muscles following a 4-week training period in young men. The control group presented no significant change in any variable. 24%), while no significant change was observed for muscle strength, drop jump height, and muscle architecture in both groups. 15%) and decreased muscle stiffness (-57 vs. The HI-SS group improved more than LI-SS in ROM (40 vs. Dorsiflexion range of motion (ROM), gastrocnemius muscle stiffness, muscle strength, drop jump height, and muscle architecture were assessed before and after SS training program. HI-SS and LI-SS stretched at 6-7 and 0-1 intensities, respectively, both in 3 sets of 60 s, 3×/week, for 4 weeks. An 11-point numerical scale (0-10 none to very painful stretching) was used to determine SS intensity. Forty healthy young men were randomly allocated into three groups: HI-SS intervention group ( n = 14), LI-SS intervention group ( n = 13), and non-intervention control group ( n = 13). The purpose of this study was to compare two static stretching (SS) training programs at high-intensity (HI-SS) and low-intensity (LI-SS) on passive and active properties of the plantar flexor muscles.
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