2020
The Pros and Cons of Stretching
Pros and Cons of different stretching methods
Static stretching is the best known form of stretching. While performing static stretching a relaxed muscle is brought under tension. This tension is maintained for longer periods of time (around 30 seconds) after which tension slowly decreases.
Advantages
– Effective in increasing ROM (range of motion)
Disadvantages
– Increased risk of injury when performed before strength or endurance training.
– Decreased maximum strength when performed before strength training.
– Decreased long term training effect when performed before or during strength training.
Advice
When you want to increase ROM static stretching can be vey useful. This is best done within one hour after finishing strength or endurance training. Then the negative effects on performance and risk of injury are no longer a concern and the muscles and tendons are already warmed up. Static stretching performed on a day without any other training can be very useful as well. Make sure to warm up properly beforehand.
Ballistic
Ballistic stretching shortly brings muscles at great length by employing fast and powerful movements. Contrary to static stretching, maximum muscle length is not maintained because the limbs move back immediately. An example of ballistic stretching is quickly swinging an extended leg forward until the movement is stopped by muscles and tendons that reach their maximum length.
Advantages
– Can be used as a warming up.
Disadvantages
– By activating the stretch reflex (myotatic reflex) the muscles can’t relax and ROM does not increase.
– The large peak tension on muscles and tendons caused by the powerful bouncing movements increase risk of injury.
– Decreased maximum strength when performed before strength training.
Advice
Aside from using ballistic stretching as a form of continued warming up it is generally not recommended to perform this form of stretching.
Dynamic
Dynamic stretching uses sports-specific movement to prepare the body for the activity to come. Contrary to static stretching it does not concentrate on stretching one single muscle, but rather to simulate movements that are important for a certain activity or sports. Dynamic stretching differs from ballistic stretching in that dynamic stretching actively stretches the muscles within their normal and therefore safe ROM.
Advantages
– Increased ROM, especially in sports-specific movements.
– An effective and safe way to warm up the muscles prior to exercise.
– Small acute increases in maximum strength compared to no specific warming up or other stretching methods.
Disadvantages
– Less effective in increasing ROM than Proprioceptive Neuromuscular Facilitation.
Advice
Dynamic stretching is a very useful, effective and safe method for warming up. Perform dynamic stretching movements before starting your workout. These movements must strongly resemble the exercise or activity you want to perform. Movement speed remains low and the movements have to go through the full ROM.
Proprioceptive Neuromuscular
Facilitation
One of the less known forms of stretching is proprioceptive neuromuscular facilitation (PNF). PNF was originally developed as a method to relax overly tense or active muscles. It proved to be a very effective method to increase ROM as well. There are several different PNF methods of which this is one example: A muscle group is passively stretched with the aid of a partner. When the muscle is passively stretched for around 10 seconds, the muscle is strongly activated for around 6 seconds while the partner makes sure no movement occurs. Then the muscle relaxes again and the partner passively stretches the muscle even further and maintains tension in the muscle for 30 seconds.
An example of a PNF stretching exercise to increase range of motion in the hamstrings is lying on your back with one leg pointing upwards. A partner carefully pushes the extended leg in the direction of the head of the one lying down. When the hamstrings are activated the partner prevents movement by keeping the leg in place. After the hamstrings relax again, the partner carefully pushes the leg even further towards the head.
Advantages
– Large increases in ROM.
Disadvantages
– For most exercises a partner is necessary.
– Decreased maximum strength after performing PNF.
Advice
When ROM has to be increased, PNF is a very useful method. Because the large amount of stress on the muscles it is best to perform it on a separate day instead of a training day. Just like static stretching a proper warm up beforehand is necessary.
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