stretching with no other exercise improves performance

This is an interesting article. We have talked before about the benefits of stretching and also about how research has shown that stretching immediately before exercise can diminish performance.

This study however showed that in the absence of any other exercise, simply stretching the muscles had a training effect. The trainees got faster, stronger and more flexible.

The article suggests that a stretching routine might be a good introduction to training for those who are not yet fit enough to train with other exercises or modalities.....

It is possible that persons who are unable to participate in traditional strength training activities may be able to experience gains through stretching, which would allow them to transition into a more traditional exercise regimen.

Chronic Static Stretching Improves Exercise Performance.


Abstract:
Purpose: This study investigated the influence of static stretching exercises on specific exercise performances.

Methods: Thirty-eight volunteers participated in this study. The stretching group (STR) consisted of 8 males and 11 females whose activity was limited to a 10-wk, 40-min, 3-d[middle dot]wk-1 static stretching routine designed to stretch all the major muscle groups in the lower extremity. The control group (CON) consisted of 8 males and 11 females who did not participate in any kind of regular exercise routine during the study. Each subject was measured before and after for flexibility, power (20-m sprint, standing long jump, vertical jump), strength (knee flexion and knee extension one-repetition maximum (1RM)), and strength endurance (number of repetitions at 60% of 1RM for both knee flexion and knee extension).

Results: STR had significant average improvements (P < 0.05) for flexibility (18.1%), standing long jump (2.3%), vertical jump (6.7%), 20-m sprint (1.3%), knee flexion 1RM (15.3%), knee extension 1RM (32.4%), knee flexion endurance (30.4%) and knee extension endurance (28.5%). The control group showed no improvement.

Conclusion: This study suggests that chronic static stretching exercises by themselves can improve specific exercise performances. It is possible that persons who are unable to participate in traditional strength training activities may be able to experience gains through stretching, which would allow them to transition into a more traditional exercise regimen.