A Survey of Static and Dynamic Stretching Protocol

Abstract

The purpose of the present study was to investigate static stretching and dynamic stretching protocol. 138 coaches of 21 diŠerent sports completed a self-reporting questionnaire. The questionnaire was split into four sections and containedˆxed-response questions. Section One identiˆed participant demographics. The second and third sections required the participants to detail the static and dynamic stretching they used. The fourth section of the questionnaire identiˆed how participants learned about stretching. There were 126 coaches using static or dynamic stretching, while 12 coaches did not. Thirtynine coaches used only static stretching, 10 coaches used only dynamic stretching, and 77 coaches used both types of stretching. The purposes of static stretching were to increase ‰exibility and to prevent injuries. The purposes of dynamic stretching were improvement of performance and prevention of injuries. The duration of one bout of static and dynamic stretching in a warm-up were 21.8±13.2 and 22.1±16.2 seconds, respectively. A common way to learn about stretching was participation in training sessions. Coaches should use SS for a greater length of time to achieve their purposes. The results of the present study showed gaps between evidence and practice.

The optimal duration of high-intensity static stretching in hamstrings

“…Matsuo et al [9] and Nakamura et al [21] examined the duration of SS needed to decrease muscle-tendon unit stiffness of hamstrings, and they showed that three minutes of SS was needed to decrease the stiffness. However, previous studies reported the duration of SS used as a part of a warm-up routine is approximately 20 seconds [1,23]. In fact, Takeuchi et al [22] reported that 20 seconds of SS in hamstrings does not change muscle-tendon unit stiffness.…”

“…Static stretching (SS) is commonly used as a part of a warm-up routine in order to increase range of motion (ROM) and potentially prevent injuries [1]. Previous review studies reported that SS increases ROM effectively [2][3][4][5].…”

“…A previous study investigating static stretching protocol reported that SS for less than 10 seconds was rarely performed [1]. On the other hand, SS for 10 to 19 seconds was frequently used [1].…”

“…A previous study investigating static stretching protocol reported that SS for less than 10 seconds was rarely performed [ 1 ]. On the other hand, SS for 10 to 19 seconds was frequently used [ 1 ]. Therefore, the purpose of this study was to compare the duration of high-intensity SS (10, 15, and 20 seconds) on flexibility and strength in the hamstrings and to clarify the optimal duration of SS at high intensity.…”

Comparison of the effects of static stretching on range of motion and jump height between quadriceps, hamstrings and triceps surae in collegiate basketball players

“…Static stretching (SS) is commonly used as a part of a warm-up routine to increase flexibility and prevent sports-related injuries 1. Increasing range of motion (ROM) is essential to prevent the occurrence of sports-related injuries 2–4.…”