Coaches Exercise Tip #18 – Dynamic warm-ups improve flexibility better than static warm-ups
I am forced to eat my words a little in this post.
In the past I have said that all warm-ups protocols should be dynamic in nature and static stretching should be avoided due to detrimental effects in strength and muscular power that arise. So far this is all true and I have written about it before, but I have also stated that the only time to static stretch pre-workout is when an athlete has a major/catastrophic flexibility impairment that needs to be addressed to get into proper positions for safety in exercise. An example of this would be in the deep position of a squat, tight hamstrings or adductor complex will not allow for proper position and safety in the squat so, I have been heard to say that specific static stretches can increase the potential for flexibility and position, which would bring about a safer and more productive position and that this is more advantageous that a slight loss in power development.
Recent research from the University of North Carolina tested strength and flexibility of lower body muscles post static and dynamic stretching routines. All subjects tested were asked to ride a stationary bike for 5 minutes followed by static or dynamic stretching routines. Subjects were all tested for hamstring flexibility and quadricep strength.
It turns out that the dynamic warm-up routine improved hamstring flexibility and quadricep stretch to a greater degree than did the static stretching protocol. This is exciting news for all those with tight hamstrings (there are many of you) as our warm-up routine is far superior to simple static stretching at influencing hamstring length pre-workout. We are well aware of the improvements in power development and strength potential with dynamic warm-up routines, but I have been on the fence with regard to flexibility changes. This research influences my thought process on the involvement of any static stretching at all pre-workout. I always said there was a correct time and place for it and this research debunks my thoughts within this area of exercise.
This of course does not mean that static stretching is not beneficial or worth while, but pre-workout it has its detriments to performance. A better plan would be to include static stretching to your daily routine before bed as it can positively influence sleeping patterns, muscle length, and performance, but avoid it before workouts.
