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Balance, reaction, movement time impaired in Canadian study

"They stretched to the point of discomfort, holding each stretch for 45 seconds without bouncing. The stretches were performed three times, with 15-second rest breaks between stretches."

The study is flawed right there. This may be the industry standard for stretching, but it is in no way the best method. After ~3 seconds of stretch the neurological/physiological response in the muscle is one of defense. This means your muscles lose % of oxygen and begin to contract to return to a natural state. This is counterproductive for any application including athletic.

The better (or proper) way to stretch is to stimulate the muscles, joints, and tendons first with running or light exercise (like the article said). The next step is to maintain a continuously increasing pull on the muscle for ~3 seconds while exhaling then release. Continue this cycle for 5 to 10 times before moving on to the next leg, shoulder, etc. You can always return to the body part you still tight in.

A side note. Stretching BEFORE strenuous exercise or activity is an appropriate way to avoid injury but not an effective way to create and maintain flexibility. Stretching AFTER the activity or exercise will do more in the long run by maintaining an ever increasing range of motion in the muscles. There is of course the extremes such as contortionist or those who get carried away with their flexibility. For sport or defense applications those extremes are not only undesired but dangerous. Once the muscles pass their point of skeletal support they are of no use in stabilizing an athlete in motion.

For information or links on this subject or fitness and nutrition in general feel free to PM me. I would be glad to help.

Great post straightshooter. I enjoy reading studies like that. Even if they are flawed.

mizuno, I'd always heard that holding a stretch after 10 seconds doesn't mean anything, but it's really as low as 3? That's interesting. Could you post a link that talks about a (non-flawed) study that shows that? I'd like to give it a look through.

If that is the 'industry standard' then I don't blame the reseachers for picking that stretching method, even if the stretching method is flawed.

I don't either. I didn't mean to convey that if if I did. Just wanted to point out that the results of the test were inconsequential to those that stretch properly. For those that use the method of stretching described in the test then results stand as reported.

Perhaps flawed was the wrong word. I should have put it into context. IE The stretching method is flawed in comparison to the correct way. However the test results show that stretching THAT way apparently hinders athletic performance.

Thanks for pointing that out straightshooter.

Bignose-

Research all you can about active isolated stretching. 3-6 seconds is the accepted range in this community. I hold for 3. This is low end of the spectrum. Repetition and the constant pull plays as much a roll as the timing aspect does. As far as results on athletic performance is concerned using active isolated stretching... I have no idea. It would be very interesting to see a study on it. I sometimes feel that my reaction time cold is extremely fast regardless of stretching. Perhaps the it doesn't matter what the stretching method is used. Perhaps the results of the study stand as universal.

I guess what I meant by flawed is.... flawed for me. I apologize for the confusion.

I did understand what you meant. In any case, the study could very well be flawed, with its small sample size and all! I am just throwing it up for discussion here, I am not necessarily endorsing it, and I was happy to learn a bit more about stretching as a result! ...... Maybe I will try it one day! I am not much of a stretcher, and the article provided all the excuse I needed to keep it that way!

This is weird but I hit a lot better if I actually pause at the top of the backswing. Unfortunately my swing needs to be reworked.

Quite interesting post this.

Im struggling with a shoulder inflammation myself so Im quite interested in the proper way to stretch so I could heal.

I talked to a fysio therapist. He wanted me to stretch 30 seconds but NO pain what so ever in doing so.

I think its real simple, you don`t want to make your muscles to go inte "defend" mode. You just wan`t to tease them a bit to let go.

A great site (in my point of view) regarding stretching and recovering from injury has only 10-15 seconds per stretch but to do this several times a day: Self Pressure Point Therapy for Back Pain and Shoulder Pain

The link is not advertising, you can look at the exercises for free, and that is what I have done for myself. Lots of shoulder/back related stretches there that can be helpful for some of the members here

I'm 52 and stretch daily. I stretch before I hit the range or the course. For me I can feel the difference as I feel looser and not nearly as tight. I was told by a trainer that for someone my age I am extremely flexible. I will keep stretching...I like it and it makes me feel good.

The thing about stretching is that it actually weakens the muscles immeditely after...it is also difficult to properly stretch starting cold and doing the entire session at one time...when I used to do martial arts, we would first warm up, then stretch some, warm up some more, stretch some more, do our practice, then cool down with the serious stretching that was intended for long term muscle lengthening...after the deep stretching we were quite relaxed, but our muscles were toast and not good for much...if stretching before a round or practice I follow the same model, and follow the round with the serious deep stretches...inital stretches are cursory and intended for warm up as much as for stretching...