Journal of Sports Science and Medicine
Journal of Sports Science and Medicine
ISSN: 1303 - 2968   
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©Journal of Sports Science and Medicine (2024) 23, 663 - 671   DOI: https://doi.org/10.52082/jssm.2024.663

Research article
The Effects of Static Stretching 2-Hours Prior to a Traditional Warm-Up on Performance
Ashley Shea, Mohammadmahdi Bahrami, Mahta Sardroodian, David G. Behm 
Author Information
School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John’s, Newfoundland and Labrador, Canada

David G. Behm
✉ School of Human Kinetics and Recreation, Memorial University, St. John’s (Newfoundland), Canada
Email: dbehm@mun.ca
Publish Date
Received: 29-07-2024
Accepted: 07-08-2024
Published (online): 01-09-2024
 
 
ABSTRACT

Whereas prolonged static stretching (SS: >60-seconds per muscle) can increase range of motion (ROM) for up to 2-hours, it can also decrease maximal voluntary isometric contraction (MVIC) forces, countermovement (CMJ) and drop jump (DJ) heights, and muscle activation immediately after the stretching exercise. When an appropriate SS duration (<60-seconds per muscle) is incorporated into a dynamic warm-up, performance decrements are often trivial. However, there is a lack of studies that observed the effects of extensive SS (180-seconds) 2-hours prior to a dynamic warm-up. The objective was to investigate ROM and performance effects of prolonged SS, 2-hours prior to a traditional warm-up. This study investigated 9 female and 8 male healthy recreationally active, young adult participants on the effects of prolonged SS (180-seconds per muscle) of the quadriceps and hamstrings, 2-hours before a traditional warm-up compared to an active control condition on hip flexion ROM, knee extension and flexion MVIC forces, CMJ, DJ, and quadriceps and hamstrings electromyography (EMG). There were no significant changes in knee flexion/extension MVIC forces, EMG, CMJ, or DJ height. However, there was significant, small magnitude (p = 0.002) greater post-warm-up left hip flexion ROM (115.4° ± 17.2) than pre-SS (108.9° ± 17.13, Effect size [ES]: 0.28) and control post-warm-up (p = 0.05, ES: 0.31, 109.5° ± 20.55). Similarly, right hip flexion ROM (117.2° ± 16.5) also demonstrated significant small magnitude (p = 0.003) greater than the pre-SS (112.4° ± 18.4, ES: 0.22) and control post-warm-up (p = 0.046, ES: 0.33, 110.8° ± 20.5). Additionally, significant, large magnitude greater hip flexion ROM was observed with the women vs. men (ES: 1.29 – 1.34). Significant hip flexion ROM increases were not accompanied by significant changes in knee flexion/extension MVIC forces, EMG, or jump heights, suggesting that extensive SS can positively impact ROM without performance deficits when followed by a traditional warm-up, 2-hours after SS.

Key words: Range of motion, electromyography, jump, maximal voluntary isometric contraction, strength


           Key Points
  • There were significant increases in hip flexion ROM following the prior (2-hours) of static stretching.
  • Greater absolute range of motion was observed in women compared to men.
  • The prior (2 hours) extensive static stretching did not induce significant impairments in knee flexion/extension MVIC forces, EMG activity, or vertical jump heights.
  • Whereas extensive static stretching may enhance ROM, possible negative impacts on other performance measures may be trivial when combined with a subsequent warm-up two hours after stretching.
 
 
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