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.
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 (
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!
Hi Alex. Just a point of clarification. Although dynamic “stretching” is called STRETCHING, in truth, because it involves moving your body parts through a full range of motion, in essence it IS a warm-up (for example, in the purest sense of the term, jumping jacks could be considered a dynamic stretch, but it’s also considered part of a warm-up). So, because the goal of dynamic stretching is to warm-up the connective tissues and MOVE, one could call dynamic stretching ‘warming-up.’
I agree with the other posters that dynamic stretching is primarily used when competing in an athletic event, however, if my “weight training” was going to incorporate more ‘movement-based’ training techniques such as plyometrics, for example, then I would probably use and recommend the use of dynamic stretching.
I hope that this helps.