[Not] Stretching the Truth

"Do I need to stretch before I do my super hero stuff?"

 You've seen it countless times. A group of athletes or team gathers around for the traditional ritual known as preactivity stretching. Do you know why athletes stretch? Conventional wisdom tells us that stretching lengthens the soft tissue around the joints to prepare the body for the upcoming activity and to help prevent injury. However, much of this wisdom may be a result of tradition rather than proven fact.

Consider the following story told by American Football Coaches Association Executive Director Grant Teaff. A small girl comes into the kitchen on Easter Sunday morning where her mother is preparing the traditional Easter ham dinner- The girl notices that her mother is cutting the ends of the ham off and asks her why she was doing that. Her mother said "That's the way my mother did it every Easter." Later that day, the girl's grandmother came over, so the little girl asked her the same question and got the same answer. Finally, great grandmother arrives for dinner and the little girl had to ask the matriarch of the family why the ends of the ham were cut off. The old lady smiled weakly and looked into the little girl's eyes and said, "Why honey, back then I only had a small pan in which to cook the ham- So to fit it in I had to cut the ends off."

The moral of the story: why do we continue to do what has been done for years without asking the appropriate questions? -Ken Kontor

 It drives me batty that so many of us still cling to "tradition", when that "tradition" isn't a good thing to hang on to.  As Bruce Lee believed, blindly following tradition leads to cultural stagnation and the loss of evolution and innovation.

Reading through this WaPo article on 10 Fitness myths, debunked, motivated me to do this blogpost.  I bring you myth #10:

10. Stretching before exercise improves performance.

“You might even injure yourself if you just jump out of a chair and start stretching,” Archer says. Also, there is some indication that muscles won’t produce as much force or “fire” as efficiently if the tendons are loose from pre-exercise stretching, Ibrahim says. The need for stretching is very individual, Ibrahim says, adding that many people, especially women, are hyper-flexible and should consider focusing on building muscle to stabilize joints rather than stretching as they already have full range of motion and beyond.

It’s best to stretch after working out, as muscles and connective tissue are warmed up and more receptive to “lengthening,” Archer says. She recommends slow and deliberate stretches and says to breathe deeply, hold a stretch for 10 to 15 seconds and repeat.

It's been my long-held belief that stretching before a workout is not necessary; warming up and firing up the muscles, is.  (I was, in part, influenced in 2002 after reading a Thomas Kurz article- the original link no longer works; but it's cached here).  Some athletes become psychologically conditioned into the belief that they need to stretch before working out.  It's simply not true; and, in fact, might be counterproductive.

Active, dynamic stretching, where you're in constant movement, utilizing muscle strength and power to lift or swing to the limits of one's range of motion, can qualify as a type of "warming up".  But not passive, static stretching.  That puts muscles "back to sleep".  It is cooling down.

Of course gymnasts need to work on increasing their range of motion; but if it's by means of static stretching, then that should occur at the end of workout.

I think this covers the topic of stretching pretty comprehensively.  I especially find this part amusing:

Is this a good idea? I’m not sure it’s even a good idea for gymnasts!

Is this child gymnast going to be more flexible? Oh, yes, I think she will be! Is she going to be “healthier” for it? Blatantly not. And she has a middle-aged guy sitting on her back … and that’s just gotta suck.

Aside from the negative detriment of stretching prior to working out (especially in preparation for events that require explosiveness), other conventional "wisdoms" are just not so, based upon available studies.  From the same article just cited:

I’ve already mentioned a huge 2011 scientific review by Kay et al that found “overwhelming evidence” that pre-exercise stretching has “no significant effect.” That was not a surprise. What is a little surprising is that the same review showed the opposite of a benefit — that pre-exercise stretching might reduce muscle strength.25 I wouldn’t take the danger too seriously, but it certainly emphasizes the lack of benefit: if anything, it swings the other way. Yikes!

The entire thing is worth the read.

The only value to stretching (in summation of the article), is in the need for gymnasts to increase their range of motion beyond the requirements needed by athletes in other sports.  But what is the most efficient way to achieve greater flexibility?

The following is also very long, but I feel is essential reading for any serious gymnast (and especially for coaches) who wishes to educate herself in order to enhance her own health and performance in the sport she loves and has dedicated herself to:

What the Gymnasts Say: Strengthening and Dynamic Stretching Enhances Flexibility
Recognizably, as a group of athletes, gymnasts are most concerned with flexibility. The nature of the sport relies on the ability of the athlete to produce maximum degrees of flexibility within functional strength parameters. Here's an edited version of an article "Enhancing Flexibility in Gymnastics" that concludes that strengthening and dynamic non-static stretching enhances flexibility more effectively. This article appeared in the May 2000 issue of Technique, Vol. 20, No.5.

The authors are William A. Sands, Ph.D., USA Gymnastics Director of Research and Development and Vice Chair of Research, US Elite Coaches Association for Women's Gymnastics; and Jeni R. McNeal, MS, CSCS, Department of Exercise and Sport Science, University of Utah.

Most gymnastics coaches would agree that flexibility is an essential aspect of gymnastics training and performance. Flexibility is frequently included in talent identification and screening measures for gymnasts, divers and dancers. In spite of a fairly universal recognition of the need for flexibility in gymnastics, surprisingly little research has been done on enhancing flexibility among elite performers.

The simple answer to how one develops flexibility (i.e., range of motion) is to stretch. However, the problem of increasing flexibility to enhance gymnastics performance may be more complicated. Clearly, because the rules of assessment in gymnastics performance call for deductions when a gymnast cannot achieve a specific position, the role of flexibility training to achieve certain positions is important.

Some years ago, Dr. Gerald George provided a thought-provoking lecture regarding the expression of strength and flexibility, starting with these characteristics as separate and finally showing conceptually that they were very similar. That range of motion is dependent on both strength and flexibility is commonly understood, but how to train both qualities for the elite gymnast in particular has not been well researched.

 ~~~

Training elite gymnasts with regard to flexibility proves problematic for at least two reasons. First, highly trained athletes usually are near their performance ceiling in many physical abilities (ceiling effect) and therefore are unable to show consistent improvement of large magnitude. Second, flexibility training has consisted almost exclusively of stretching exercises, with little attention devoted to strengthening the prime movers in the extreme ranges of motion (one dimensional thinking). Perhaps only proprioceptive neuromuscular facilitation techniques (PNF) have found much of a following in elite gymnastics training.

(Review the article cited earlier as to why PNF stretching might just be another fad-type method, without merit).

The research literature on flexibility has offered paradoxical results when compared to typical coaching understanding of flexibility. For example, Russell compared six methods of stretching and found that passive stretching approaches were superior to active stretching approaches in increasing hip flexion range of motion. Another study by Cornelius and Hayes showed that when using PNF techniques, multiple maximal contractions at the extreme range of motion were not better than a single contraction. Hutton showed that much of the current understanding of the neuromuscular activity during stretching (i.e., PNF) was poorly understood or simply incorrect. In a comparison of pelvic position and static versus PNF stretching techniques, Sullivan, et al., found that pelvic position was more important than the stretching technique in improving hamstring flexibility. Our current simple understanding of "flexibility" as the range of motion of a joint or a related series of joints may be misguided and betray a more complex mechanism.

The purpose of this investigation was to determine if a ballistic stretching/ strengthening approach would improve already highly trained gymnasts' split leap leg positions. A simple split leap was chosen due to its fundamental nature and the fact that gymnasts rarely do a simple split leap in their typical routine training. The split leap served as a skill that all gymnasts had performed in the past, but suitably novel that improvement could still be possible.

Through the cooperation of seven gymnasts at the Olympus School of Gymnastics and their head coach, we undertook a training study using Theraband I elastic strips. The gymnasts were all Level 10 and Elite gymnasts currently training approximately 25-30 hours per week. The training lasted one month. The athletes were in the combination preparation stage of their yearly periodized program.

Following placement of the Theraband, the gymnast performed the following movements on both legs:

1. Kicks forward
2. Kicks sideward
3. Kicks rearward
4. Straddle jumps
5. Split jumps

The gymnasts began with five repetitions per set and three sets. The number of repetitions gradually increased to 15 repetitions per set for three sets. The increasing number of repetitions per set was spread over the four-week training period. We initially were concerned about potential hip flexor or other groin injuries and chose to proceed cautiously The exercises were performed at the end of practice approximately daily, with a few exceptions due to individual and program schedules. The athletes were encouraged to "kick" rather than "lift" their leg, maintain good form and alignment and maximize their effort during the kick - trying to kick as high as possible.

Discussion
The results of this study showed that split leap range of motion can be improved. Although no control group was used due to a perceived ethical problem of withholding useful techniques from teammates, it is clear that these gymnasts have been stretching diligently for several years with only modest improvement, if any. The lack of a control group (which would have tested but not participated in the Theraband stretching) results in an inability to state with certainty the cause of the enhanced split leap performances. However, the cause-effect relationship is strengthened by the temporal ordering of events and the novel nature of the split leap.

Subjective observation showed that these athletes demonstrated dramatic improvement in split leaps, kicks, straddle jumps and similar skills. Perhaps the most obvious observation of improvement came on balance beam, where the different shape jumps demonstrated dramatic increases in leg height and amplitude. Although a three to four percent improvement in performance might be considered small, among elite athletes such an improvement is large. A 3.5 percent difference at the most recent World Gymnastics Championships was the difference between first place and 20" place in the women's all-around. Further research needs to be performed with an adequate control group. A four-week training period is rather short; therefore, a longer training program is warranted and the gymnastics groups could be expanded to include less highly trained gymnasts.

What the Gymnasts Say - Static Stretching Reduces Power Production Flexibility

Still not convinced? The most important single athletic component to performance success is power production. Here's an edited version of an article "Static Stretching Reduces Power Production in Gymnasts" that concludes that static stretching reduces power production. This article appeared in Technique. The authors were I.R. McNeal, Ph.D., Eastern Washington University and William A. Sands, Ph.D., USA Gymnastics Director of Research and Development and Vice Chair of Research, U.S. Elite Coaches Association for Women's Gymnastics.

Static stretching, consisting of holding muscles at lengthened positions for typically 15 to 45 seconds, has been recommended before participating in physical activity. Gymnasts historically have performed static stretches, such as splits, during the warm-up portion of training. Recently, however, data have been presented from studies on adults which have shown that static stretching immediately prior to performing powerful activities reduces performance. The reported reductions in performance persisted over an hour following static stretching. Some athletes in sports such as track and field no longer stretch in this manner because of the detrimental effects on movement speed.

This effect of static stretching on power has not been studied in children, and in particular on gymnasts, who often use static stretching as part of their training. Therefore, we conducted a study to investigate the effects of stretching the calf muscles on the ability to perform a drop jump (punch jump). Fourteen female gymnasts, competitive levels 7-9, performed drop jumps onto a timing mat under two conditions. On one day the gymnasts were stretched statically for 30 seconds on three different exercises (stair stretch, partner supine stretch and pike stretch). These exercises were performed twice in a circuit fashion. The gymnasts then immediately performed three drop jumps. We evaluated the time on the ground for each gymnast, as well as the height she achieved in the jump.

On the second day, the gymnasts did not stretch, but performed the drop jumps after their usual warm-up activities (which did not include static stretching). The order of the conditions was randomly assigned. The results showed that the gymnasts jumped significantly lower following the stretching protocol (.246 m compared to 268 m). This difference in performance is equivalent to an average 8.2 percent loss in height. This reduction in performance could mean the difference between landing safely and underrotating a tumbling skill. Time on the ground during the jump was not changed.

Research on adult subjects has shown that static stretching reduces strength performance by reducing muscle activation as well as compromising the muscle's ability to contract at the cellular level.

Although we have been recommending the discontinuance of intense static stretching in favor of dynamic stretching as part of the warm-ups for gymnasts, coaches and athletes have seemed slow to accept this recommendation. While static stretching is beneficial and important for a gymnast's flexibility development, this type of training should not be placed before activities in which the gymnast must be strong or powerful (i.e. before or during gymnastics training).

Based on the data presented here, coaches should reevaluate their warm-up practices and consider the effects of static stretching on their gymnasts' ability to produce powerful movements. As athletes in other sports have found, dynamic stretches such as leg kicks are probably a better choice for preparing gymnasts for training explosive movements.

Click on the link if you want to read more, since I'm only citing excerpts.

One last inclusion (Just because I've had the following saved and linked for a while, now)...


Tony Retrosi's thoughts on flexibility:

Seldom does a flexibility deficiency appear in isolation; it is usually related to a deficiency in strength and sometimes posture. The qualities of flexibility and strength are closely related. Many times the so-called “tight” individuals can significantly improve flexibility by undertaking a good sound balanced strength-training program.

In terms of training, flexibility is considered a separate training unit. It should be addressed daily. Like any other training component, variation must be programmed into the flexibility routines. Flexibility is not warm-up! It is part of warm-up, nor is it is not the major focus in the warm-up. As a separate training unit to address specific deficiencies flexibility is best placed after warm-up.  The rule of thumb to remember is warm-up to stretch, do not stretch to warm-up. My experience has shown static stretching is best placed at the end of the workout as part of a cool down. Placed there it serves to restore the muscles to their resting length which will reduce soreness and enhance recovery for the next workout.

For optimum results flexibility exercises in the warm-up should be active to facilitate the excitation of the nervous system to create a readiness for movement. The tempo of the stretches used in warm-up is stretch – hold one count – relax and repeat three times and then move onto another body part. The purpose of stretching in warm-up is neural activation. Passive or static stretching has a relaxing, calming effect. That is appropriate for the cool down or in a recovery

Deficiencies in range of motion can be remedied quite quickly, but sufficient work must be done to maintain those gains and to make sure those gains transfer to the activity. There are many tools to improve flexibility. The most available and adaptable tool is gravity. It is always available, easy to use, convenient and effective. A balance point in the form of a rail, hurdle, or a bench can help to enhance gravity. Towels or ropes can be used to gain a lever advantage as an aid to stretching.

I have found it most effective to work on flexibility several times a day in shorter sessions these sessions should be designed to meet the individual athlete’s needs. Vary the duration of the stretch. For developmental stretching hold the end position in a range of time from ten to thirty seconds. Repeat the stretch three to five times.

Although not substantiated by research, my experience has shown that stretching for 15-20 minutes approximately two hours after the last workout of the day to be very effective in terms of reducing soreness and enhancing recovery as well as making noticeable range of motion gains.

According to Thomas Kurz: “Flexibility Training is speed-specific because there are two kinds of stretch receptors, one detecting the magnitude and the speed of stretching, the other detecting magnitude only.  Static stretches improve static flexibility and dynamic stretches improve dynamic flexibility, which is why it does not make sense to use static stretches as a warm-up for dynamic action.”

The amount of work (time devoted) to maintain flexibility is significantly less than the amount of time needed to develop it.

In dynamic flexibility work there are no sudden movements; the movements are controlled and flowing. Dynamic flexibility work will improve elasticity of muscles and ligaments. It consists of arm swings, leg swings, trunk rotations, reaches and bending to stimulate blood flow and wake up the nervous system.
Static stretches should follow dynamic stretches. Static stretching can be counter productive if placed before a workout requiring explosiveness, speed or agility. Immediately following static stretching the muscles are less responsive to stimulation and coordination is thrown off. Static stretches interfere with the activity of tendon reflexes. This underscores the importance of carefully choosing the type of flexibility to be used relative to the type of workout. This is all part of a good plan.

Happy stretching!