Recently, I’ve been getting a lot of concerns referring to the latest studies and research findings, and one question that I receive most queries about issues the role that stretching plays as component of the warm up.

Currently, there appears to be a lot of confusion about how and when stretching ought to be used as component of the warm up, and some people are beneath the impression that stretching ought to be prevented altogether.

This is a extremely important issue and requirements to be clarified immediately. The relaxation of this article is dedicated to dispelling some common myths and misconceptions about stretching and its’ role as component of the warm up.

What has Science acquired to say?

Most of the studies I’ve reviewed attempt to determine the effects of stretching on damage prevention. This is a mistake in itself and exhibits a lack of knowing as to how stretching is used as component of an damage prevention system and the warm up.

Stretching and its impact on bodily efficiency and damage prevention is some thing that just cannot be measured scientifically. Sure you can measure the impact of stretching on flexibility with simple exams like the &quotSit and Reach&quot check, but then to determine how that affects athletic efficiency or damage susceptibility is close to impossible.

1 of the more recent studies on stretching supports this see by concluding

“Due to the paucity, heterogeneity and bad quality of the available studies no definitive conclusions can be drawn as to the value of stretching for decreasing the danger of physical exercise-related damage.” (The efficacy of stretching for prevention of physical exercise-related damage: a systematic evaluation of the literature, 2003, Weldon)

To put the over quote in layman’s terms there hasn’t been sufficient studies done and the studies that have been done are not specific or consistent sufficient. For the most comprehensive evaluation and conclusion of research done on the affects of stretching I suggest you have a study through the following article, &quotThe Truth about Stretching.&quot http://www.thestretchinghandbook.com/resources/articles/stretching-truth.htm

The Greatest Misconception

Confusion about what stretching accomplishes, as component of the warm up, is causing many to abandon stretching altogether. The key to knowing the role stretching plays can be discovered in the prior sentence. But, you have to study it cautiously.

Stretching, as component of the warm up!

Here’s the key: Stretching is a critical component of the warm up, but stretching is NOT the warm up.

Do not make the mistake of pondering that performing a couple of stretches constitutes a warm up. An efficient warm up has a number of extremely important key components, which function together to minimize the probability of sports activities damage and prepare the individual for bodily activity.

Identifying the components of an efficient and safe warm up, and executing them in the correct purchase is critical. Keep in mind, stretching is only one component of an efficient warm up and its’ location in the warm up program is specific and dependant on the other components.

The four key components that ought to be integrated to ensure an efficient and total warm up are:

one. The common warm up

This stage of the warm up consists of 5 to 15 minutes of light bodily activity. The intention here is to elevate the heart charge and respiratory charge, improve blood flow and improve muscle temperature.

2. Static stretching

Subsequent, 5 to 15 minutes of mild static stretching ought to be used to progressively lengthen all the main muscle groups and connected tendons of the body.

three. The sports activities specific warm up

During this stage of the warm up, ten to 15 minutes of activity specific drills and workouts ought to be used to prepare the athlete for the specific demands of their selected activity.

four. Dynamic stretching

Dynamic stretching entails a controlled, soft bounce or swinging motion to force a particular body component previous its typical range of motion. The force of the bounce or swing is progressively elevated but ought to by no means become radical or uncontrolled.

Please notice dynamic stretching carries with it a high danger of damage if used incorrectly. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, extremely conditioned athletes. Dynamic stretching ought to only be used following a high level of common flexibility has been established.

All four components are equally important and any one component ought to not be neglected or thought of as not essential. All four components function together to bring the body and thoughts to a bodily peak, making certain the athlete is prepared for the activity to arrive.

So what conclusions can we make?

Stretching is helpful, when used correctly. However, as with most activities there are guidelines and suggestions to ensure that they are safe, and stretching is no exception. Stretching can be extremely harmful and if used incorrectly.

Keep in mind, stretching is just one extremely important component that assists to decrease the danger of damage and improve athletic efficiency. The best outcomes are achieved when stretching is used in mixture with other damage reduction techniques and conditioning workouts.

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Article by Brad Walker. Brad is a prominent Australian sports activities trainer with more than 15 many years expertise in the health and fitness industry. Brad is a Well being Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He also functions with elite level and globe champion athletes and lectures for Sports activities Medicine Australia on damage prevention.

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