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Stretching - don't do it before exercise.

I think we should all have got the message now - there are enough studies out there, several of which I have posted - static stretching inhibits muscular power.

This study tried to assess whether the negative effects of stretching were removed if there was a bout of activity following the stretching.

They found that a second exercise bout does not reverse the effects of static stretching and is still detrimental to power.

Effects of secondary warm up following stretching

Abstract Evidence suggests that static stretching inhibits muscular power. However, research does not reflect practice whereby individuals follow up stretching with secondary activity. This study investigated muscular power following stretching, and after a second bout of activity. Participants (n = 13) completed 3 randomized testing sessions which included a 5 min warm-up, followed by a vertical jump (VJ) on a force platform; an intervention (static stretching, dynamic, or control), followed by a second VJ. Participants then completed a series of movements, followed by a VJ, up to 60 min post activity. Immediately following the intervention, there was a 10.7% difference in VJ between static and dynamic stretching. The second warm up bout increased VJ height following the dynamic intervention, whereas the static stretching condition did not show any differences. The novel finding from this study demonstrates a second exercise bout does not reverse the effects of static stretching and is still detrimental to VJ.
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Steven Sashen said…
So, instead of static stretching, what do you do to warm up and prepare for activity (especially for something like sprinting, which I'm doing)?
October 16, 2008 at 7:01 PM
Chris said…
Steven

mobility work, walking, jogging.

Have a look at

http://www.gambetta.com/pdf/warmup.pdf
October 16, 2008 at 11:12 PM
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