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Subject: Stretch (Physiology).

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    Stretching: Type and Timing for Optimal Benefits
    (North Dakota State University, 2010) Kijak, Jessica Michelle
    It is known that stretching is able to increase the compliance of human tendons and as a result increase the capacity of the tendon to absorb energy. Sports involving "explosive" type skills, with many maximal stretch-shortening cycle (SSCs) movements, require a muscle tendon unit that is compliant enough to store and release a high amount of elastic energy. When an individual's muscle-tendon unit (MTU) is less flexible, there exists a predisposing factor for exercise related injuries since the tendon is unable to absorb enough energy, which may lead to tendon and/or muscle damage. Therefore, increasing the compliance of the muscle tendon unit and increasing the temperature within the muscle unit is vital in avoiding injury and complementing athletic performance. However, there remains a great deal of confusion among coaches and professionals as to which type of stretching will elicit the greatest benefits to the exerciser. Conflict remains as to which type of stretching is the best way to prepare the body for movement. However, by understanding the type of sport the individual is participating in and the physical demands required of the body (i.e. power output, flexibility, rehabilitation), coaches and professionals may be able to prescribe a more suitable warmup and cool-down that will compliment activity opposed to hindering it. Dynamic stretching appears to offer greater benefits to the athlete or individual exercising before competition. With movements and actions that mimic the sport or event, increasing muscle temperature may be the most desirable outcome before competition. Sports or activities that rely heavily on explosive power, speed and strength may choose dynamic activity over static to avoid detrimental tendon elasticity and muscle compliance. It seems that static stretching produces impairments in muscle force production. This impairment may be associated with the stress relaxation explained further below. Including static stretching post-activity may offer greater benefits to the athlete long term in regards to greater flexibility gains acquired over time. Proprioceptive neuromuscular facilitation (PNF) stretching offers athletes/individuals with the greatest gains in range of motion, a benefit that reduces the chance of muscle related injury. However, this type of stretching requires greater amount of time to complete. Including PNF stretching in a rehabilitation program may offer athletes the ability to see the greatest gains in range of motion (ROM), allowing them to return to competition sooner. It is important to incorporate these types of stretching in various stages of preparation. Each type offers unique and some shared benefits to the user. However, it is important to understand the timing in which they will have the most success in benefiting the individual as opposed to hindering their performance.
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    Static Stretching versus Dynamic Stretching in Athletics
    (North Dakota State University, 2010) Dale, Dewayne Nathaniel
    Athletes in a variety of sports will perform a stretching routine before each workout or competition. This is why coaches, strength and conditioning specialists, and athletic trainers are always in search of new ways to increase performance and reduce injuries. As there are different types of flexibility, there are a variety of types of stretching techniques, and all have their purpose in the athletic world. Static stretching has been the traditional way of physically preparing the body prior to exercise, and recent research is bending toward another stretching technique, dynamic stretching. Static stretching is an easy to learn technique that increases static flexibility, relaxes muscles, and realigns muscle fibers, but it may not be the best way to "warm" the body up before a workout or competition. Performing a dynamic stretching routine can provide athletes with opportunities to perform sports specific movements and to increase blood flow and temperature, which is a true way to "warm" up the body beforehand. These two different techniques can be utilized effectively within an athlete's workout regimen. However, the differences in the athletes, gender, and the type and level of the sport are important factors to consider in the evaluation of the two stretching techniques. By understanding these main areas, it will be easier to develop a well-designed warm-up prior to a competition.