Benefits of Stretching ON Muscle Function and Performance

It is extremely common to see people exercising without stretching or warming up. Athletes are usually more aware of the benefits of stretching to muscle function and physical performance. But even they, forget about it every once in a while. And those who need stretching the most, rarely use this strategy to find relief from musculoskeletal disease. This results in muscle pain, cramps, and worsening musculoskeletal symptoms.

Now is the right time to change that, so I advise you keep reading.

Why is stretching so important?

Our muscles are flexible structures. Millions of tiny fibers become elongated or shortened in every movement. But these structures can become stiff in some cases. In others, exercise is very demanding and puts to the test the natural capacity of these fibers.

The first scenario is more common as we age or due to chronic diseases. The muscles and related structures lose flexibility and reduce their range of motion. The second scenario happens during exercise, especially if we demand a lot from the body. It is particularly common when we perform twisting and violent motions as part of sporting activities.

There are different types of stretching, but they are basically divided into dynamic and static stretching. Static stretching is simply holding a stretching position. People usually do it by reaching the limit of their range of motion and merely holding it.

Dynamic stretching is more complex and recreates movements performed in a sporting activity or daily life. As such, this type requires skill and training to deliver the precise force and direction to be effective. Dynamic stretching can be superior to static stretching when executed the right way. It improves the range of motion and reduces muscular stiffness to a higher degree (1).

Benefits of dynamic stretching on neuromuscular function

This is what happens with the muscles as we stretch using a dynamic method (2):

● It contributes to the warm-up process through rhythmically and actively contracting the muscles. Muscle temperature increases, and the heart rate goes up.

● There is a decrease in stiffness in the area where muscles and tendons come together. Thus, there’s an improved tissue response to the movements, reducing the risk of injury.

● Muscles recruit more fibers to perform a movement. The result is known as post-activation potentiation, which is basically a transient enhancement in muscle contractility.

●Movement rehearsal through dynamic stretching may also increase coordination between different contraction phases. The transition between the shortening and lengthening motion is more rapid and effective.

● Some authors also suggest that motor unit activation and reflex sensitivity improve. In other words, the connection between nerve and muscle works faster and becomes more responsive.

Benefits for athletes

After reviewing what happens in the muscles after dynamic stretching, let us examine its application in athletes:

● Shot accuracy and driving distance in golf: A recent study published in the International Journal of Sports and Exercise Medicine evaluated the effect of dynamic stretching in golf players. Compared with static stretching, this technique increased shot accuracy and driving distance in the field (3).

● Improved speed, agility, and acceleration in tennis: Another study published in Science & Sports evaluated tennis players under different types of stretching methods. The authors concluded that performance improved only by including dynamic stretching. They experienced better performance in speed, agility skills, and acceleration (4).

● Faster running speed in sprint performance tests: Other athletes will also benefit. For instance, according to another study, we can expect an improvement in 10-meter and 20-meter sprint performance. After dynamic stretching for 20 minutes, athletes ran faster and reduced their sprint time (5).

Benefits for musculoskeletal disease

Athletes are not the only ones who need stretch therapy. According to studies, the benefits of stretching include seniors and patients with musculoskeletal problems. For instance:

● Improvements in chronic back pain: A recent study performed in patients with chronic back pain showed that stretch therapy could improve their condition. These patients experienced improvements in pain level, range of motion, and functional disability (6).

●Reductions in knee pain: Patients with knee pain sometimes experience muscle tightness that affects hamstring function. A very recent study was published in Sports Health, a journal from the American Orthopedic Society for Sports Medicine. The authors showed that combining dynamic stretching with strengthening exercises improved hamstring function. As such, it can be used to reduce knee pain in these patients (7).

●Other applications: Stretch therapy has a wide range of applications. It is used to recover the range of motion after hip replacement therapy. It is also helpful in different types of pain, including plantar heel pain (8).

Safety considerations

As noted, stretch therapy is a very effective method. It is much more than a preventative strategy. Dynamic stretching improves physical performance and does much better work than the usual static method. The benefits of stretching are very well recorded and there is no doubt about it.

But is it as safe as it is effective? Some studies show that it all depends on therapy intensity, type, and length. For instance, a study showed that repetitive high-intensity stretching is a high burden for the muscle. It may even hinder muscle performance when not administered properly (9). Similarly, the sprint performance study listed above also mentioned that too many sessions of dynamic stretching reduced performance instead of being beneficial (5).

That is why assisted stretching is recommended instead of self-administered sessions. A skilled therapist will guide you through the process to deliver the appropriate technique your body requires. It all varies according to your goals or health condition.

A final word about stretch therapy

Some of us have tried yoga in the past. If that is your case, you probably agree that stretching can also quiet the mind.

There is a connection between mind and body. Physiologically, it happens through nerve cells that bring commands to the muscles. But there’s also feedback, and some proprioceptive nerves will help your brain trace your body parts. Strengthening this connection is an additional benefit of stretch therapy.

Moreover, using this technique for recovery and relaxation can have a soothing effect. If you haven’t tried, combine stretching with mindfulness techniques such as conscious breathing and body scans. Doing so will take the benefits of stretching on muscle function and physical performance further. It can even change your mood, give you a sensation of wellbeing and improve your quality of life.

References:

1. Zhang, X., Liu, C. L., Zhang, Z., & Fu, S. N. (2018). The effects of static and dynamic stretching exercises on individuals of quadriceps components in healthy male individuals.

2. Opplert, J., & Babault, N. (2018). Acute effects of dynamic stretching on muscle flexibility and performance: an analysis of the current literature. Sports Medicine, 48(2), 299-325.

3. Sorbie, G. G., Baker, J. S., Gu, Y., & Ugbolue, U. C. (2016). The effect of dynamic and static stretching on golf driving performance. International Journal of Sports and Exercise Medicine, 2(1).

4. Kilit, B., Arslan, E., & Soylu, Y. (2019). Effects of different stretching methods on speed and agility performance in young tennis players. Science & Sports, 34(5), 313-320.

5. Turki, O., Chaouachi, A., Behm, D. G., Chtara, H., Chtara, M., Bishop, D., ... & Amri, M. (2012). The effect of warm-ups incorporating different volumes of dynamic stretching on 10-and 20-m sprint performance in highly trained male athletes. The Journal of Strength & Conditioning Research, 26(1), 63-72.

6. Chan, E. W. M., Adnan, R., & Azmi, R. (2019). Effectiveness of core stability training and dynamic stretching in rehabilitation of chronic low back pain patient. Malaysian Journal of Movement, Health & Exercise, 8(1), 1.

7. Lee, J. H., Jang, K. M., Kim, E., Rhim, H. C., & Kim, H. D. (2021). Effects of static and dynamic stretching with strengthening exercises in patients with patellofemoral pain who have inflexible hamstrings: a randomized controlled trial. Sports health, 13(1), 49-56.

8. Molund, M., Husebye, E. E., Hellesnes, J., Nilsen, F., & Hvaal, K. (2018). Proximal medial gastrocnemius recession and stretching versus stretching as treatment of chronic plantar heel pain. Foot & Ankle International, 39(12), 1423-1431.

9. Lim, W. (2018). Optimal intensity of PNF stretching: maintaining the efficacy of stretching while ensuring its safety. Journal of physical therapy science, 30(8), 1108-1111.