STRETCHING AS A WARM UP

STRETCHING AS A WARM UP

For years we have relied on static stretches before participating in our exercise or sport of choice. This idea is now very outdated. Many have believed for a while that static stretches provide no benefit. However evidence now tells us that not only is this a good waste of time, and it may actually be bad for our performance!

Studies show us that we actually produce less force from muscles after stretching them when compared to not stretching at all. Research shows that static stretching can decrease muscle strength (temporarily) by up to 30%. This is due to a neuromuscular inhibitory response – basically our muscles become less responsive to the nerves that control them, and stay slightly weaker for up to 30 minutes.

Some people will claim they can stretch further and therefore feel better after holding a stretch for 20 or 30 seconds. However this is only improving your tolerance for the discomfort of the stretch, rather than making your muscles any longer or any more ready for activity.

Static stretching should be reserved for areas of specific muscle tightness, and be performed as part of prescribed rehabilitation only, away from your sport or activity of choice.

Chris Bryceson

B. Health Sciences (Physio), APAM

CB Physiotherapy