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discussions, stats, and author profiles for this publication at: http://www.researchgate.net/publication/286264646

The Importance of Stretching

RESEARCH · DECEMBER 2015

DOI: 10.13140/RG.2.1.2807.6888

4 AUTHORS, INCLUDING:

David Behm
Memorial University of Newfoundland
220 PUBLICATIONS 4,493 CITATIONS

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Available from: David Behm

Retrieved on: 09 December 2015
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The Importance of Stretching

December 08, 2015

Categories
If you have ever exercised or played sports you have
most likely been told about the benefits of stretching.
However, you wouldn’t be alone if you didn’t know All
Science Atlantic
exactly when or how to stretch to best prepare your NRC Research
muscles for activity and prevent injuries. In a new study Press
published in Applied Physiology, Nutrition, and FACETS
APNM journal
Metabolism, David Behm and his co-authors reviewed
Meet the Editor
hundreds of studies to determine the best way to Meet the Board
stretch. Their findings? You’ve probably been doing it wrong all along. Scholarly
Publishing
Open Access
By David Behm
Science News
Science
We don’t really know when stretching was first incorporated as a warm-up activity for humans. Communication
Although predators such as cats, wolves, dogs and other animals have been observed Science Careers
Women in Science
stretching upon waking or after being stationary for prolonged periods, we don’t know if
Science and Art
historically, humans systematically stretched prior to hunting, fighting, or early competition like GSA2014
jousting. OEP 2015
---
Lisa Willemse
We do know that systematic stretching was incorporated during the training of soldiers during
Sarah Boon
the world wars and scientific investigations of optimal resistance training routines were sought Mary Seligy
out by Colonel DeLorme of the United States Armed Forces. Soon thereafter, Dr. Orban, a Raymond
Canadian researcher, in conjunction with the Royal Canadian Air Force developed the 5BX (5 Nakamura
Sofhia Ramos
Basic Exercises) program, which involved ballistic type activities. Ballistic exercises involve Claire Salisbury
stretching the muscle with rapid bouncing or explosive movements like bounding, jumping and Michael Donaldson
hopping activities. These ballistic activities for stretching and muscle endurance became quite Tanya Samman
Elizabeth Shearly
popular and were used not only for military personnel but also as training in physical education
Kristina Henrikson
classes and athletic pursuits. Landlines
Kyle Kortelainen
However, after many years this type of dynamic stretching lost popularity when it was Mallory Carpenter
Ocean Tracking
cautioned that dynamic or ballistic activities that elicited reflex muscle contractions while
Network
elongating the muscles and tendons could result in injury. This resulted in static stretching Eva Kwiatkowski
becoming the dominant activity within a warm-up to increase range of motion (ROM). Static Khanh Tran
Amanda Milburn
stretching was recommended since the slow movement into the stretch position and Val Fajardo
maintenance of a static stretch over a prolonged period would minimize the reflex firing of the Matthew Schrager
Emily Peters
muscle. Static stretching has been demonstrated as an effective means to increase ROM David C. Evans
resulting in improved performance, a decrease in subsequent muscle soreness and a Kerry Miller
reduction of the incidence of activity-related injuries. Tyler Irving
Canadian Journal
of Earth Sciences
Since the 1960s static stretching has been considered an essential component of a warm-up Richard Hoshino
but is it really the best way to stretch? Alt-Ac
Making Waves
Can. J. of Fisheries
Recently, a substantial body of research has been published showing that sustained static
and Aquatic
stretching could impair subsequent performance. This has resulted in a shift once again from Sciences
static stretching back to dynamic stretching, however there remains much confusion and Arctic Science
disagreement regarding the benefits and risks of static vs. dynamic stretching within the stretch
literature. Archives

So what is the best way to stretch?

December 2015
November 2015
Our new review paper shows that static stretching can be used in your warm-up to increase
October 2015
ROM and help prevent injuries if the following procedures are followed: September 2015
August 2015
1. At least 5 minutes of aerobic activity that increases your core temperature by 1-2 July 2015
June 2015
degrees Celsius (you should start to sweat lightly) before stretching.
May 2015
2. Static stretching of each muscle should not exceed 60 seconds. For example, you can April 2015
stretch your hamstrings for 3 repetitions of 20 seconds or 4 repetitions of 15 seconds and March 2015
do the same for other muscle groups like the quadriceps and calves. February 2015
January 2015
3. Follow static stretching with 5 to 15 minutes of dynamic stretching and sport or activity-
December 2014
specific dynamic activities (e.g. tennis players move and hit a variety of different shots, November 2014
basketball and hockey players practice shots, passes and movement). October 2014
4. Do not use prolonged (>60 seconds per muscle group) static stretching within 5 minutes September 2014
August 2014
of an activity without subsequent dynamic activity.
July 2014
June 2014
Integrating new research findings into your warm-up, workout or lifestyle May 2014
April 2014
With so many new studies being published each year it is essential that you critically assess March 2014
February 2014
the research before fully integrating the findings into your warm-up, workout or lifestyle. When January 2014
reading these studies pay attention to the duration of the stretching, whether there was a prior December 2013
aerobic warm-up or subsequent dynamic activities. Is the duration of stretching valid or November 2013
realistic or is it much longer than what the typical athlete would do? Did the researcher just
study stretching in isolation without dynamic activities before and after the stretching, as you
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would find in typical athletic situations? Was the subject group used in the experiment
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applicable to you? Was the study conducted on humans or animals? If you are a 65-year-old, a
study that examined 18-year-old Olympic athletes is not going to apply to you. Consider if the
findings are of significance to you personally. For example, if static stretching can reduce the
incidence of muscle strain injuries but causes a 5% reduction in performance, is that small
impairment important to you when you play your weekly golf game with your buddies?
Remember that not everything that is statistically significant is personally significant! Science Borealis:
Blogging from Canadian
Watch Dr. Behm's TedX Talk: Stretching the way we think about athletes perspectives is Canada's
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"Acute effects of muscle stretching on physical performance, range of motion, and injury
incidence in healthy active individuals: a systematic review" by David G. Behm, Anthony J.
Blazevich, Anthony D. Kay, and Malachy McHugh is now available for free in Applied
Physiology, Nutrition, and Metabolism.

David G. Behm PhD, School of Human Kinetics and Recreation, Memorial University of Newfoundland: Dr.

Behm was drafted in the Canadian Football League (CFL) by the Ottawa RoughRiders, worked as a hockey and football

coach at Bishop's University, managed an athletic club in Dartmouth, NS, and lectured at the University of Regina. Dr.

Behm completed his master's degree from McMaster University under the supervision of Dr. Digby Sale and completed

his doctorate in rehabilitation science from McGill University (advisor: Dr. Diane St-Pierre) while working full-time as a

physical education teacher at Dawson College. He has published over 180 articles in peer-reviewed scientific and

professional publications, provided invited presentations to audiences in North and South America, Europe and Australia

and has appeared on national and local television and radio.

Filed Under: NRC Research Press APNM journal Science News

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