I recently read that after stretching, there is less contact between the muscles actin and myosin heads, which temporarily reduces the muscles strength. I am wondering if this is true throughout the muscle’s entire ROM and how long does it take for the muscle to regain it’s original strength? Would stretching negatively impact a weight lifting regimen? Thank you for sharing your thoughts.
I save static stretching for the end. I have seen research that indicates athletic performance- such as jumping, sprinting, and lifting- is decreased when it follows static stretching. I prefer to take clients and classes through a dynamic warmup based on the movements we will be performing in the workout. I save static stretching for increasing flexibility towards the end when we are all super warm and it wont effect performance. It may not make as much of a difference for our average joes- but I wouldn’t risk decreasing performance in an athlete!
To shed some light on the topic with a recently published systematic review of the literature on pre-exercise stretching (the top of the pyramid in terms of hierarchy of scientific literature).
Conclusions: The detrimental effects of static stretch are mainly limited to longer durations (ÔëÑ 60 s), which may not be typically used during preexercise routines in clinical, healthy, or athletic populations. Shorter durations of stretch (
Although dynamic stretching incorporated into the warm-up is beneficial, so can static stretching. Specifically for muscular imbalances.
Say for example a client runs with external rotation of the femur so that their foot hits the ground at a detrimental angle, then specifically stretching or self myofacial release of the external rotators of the femur are imperative pre-workout. Not addressing imbalances allows imbalances to become more ingrained.
If decreased power is a factor then do specific light drills immediately after releasing said muscles to reintegrate them.