Unlocking Flexibility: How Aerobic Activity Enhances Static Stretching Benefits... By A Lot.
Aerobic activity before and following short-duration static stretching improves range of motion and performance.
This study investigated the effects of different warm-up protocols involving static stretching and aerobic activity on range of motion (ROM) and performance in recreationally active males (PMID: 20962924). The research aims to determine whether short-duration static stretching can enhance ROM without adversely affecting performance metrics.
Key Points
Participants: Eleven male recreationally active individuals aged 22-30 years participated in the study.
Warm-Up Protocols: Three conditions were tested:
Static Stretching (SS): 6 repetitions of 6-second stretches.
Aerobic Stretching (AS): 10 minutes of running followed by static stretching.
Aerobic Stretching with Aftercare (ASA): 5 minutes of running before and after static stretching.
Performance Measures: Evaluated through countermovement jump (CMJ) height, balance, reaction time (RT), movement time (MT), and passive hip flexion ROM.
What Was Measured
Range of Motion: Hip flexion ROM, passive leg extensor tension, and hamstring electromyographic (EMG) activity were measured at various intervals post-warm-up (1, 10, 20, and 30 minutes).
Performance Metrics: CMJ height, RT, MT, and balance were assessed pre-warm-up and at 1 and 10 minutes post-warm-up.
Related
Key Takeaways
The ASA protocol significantly improved ROM compared to SS and AS conditions (p < 0.0001), with effects lasting up to 30 minutes post-warm-up.
No significant changes were observed in passive muscle tension or EMG activity across the different warm-up conditions.
Performance metrics showed that CMJ height was significantly higher at both 1 and 10 minutes post-warm-up for all conditions, indicating a potential enhancement in explosive strength following warm-ups.
Balance ratios and MT also improved significantly at the 10-minute mark post-warm-up (p < 0.0001).
