What kind of stretch is appropriate?

Posted In: The Classics

  • Mike Young
    Keymaster
    Mike Young on #25004

    My comment was more for traditional PNF techniques and a 20% effort isn't the standard way to do it. Having said that, I think that you're correct in saying that the detrimental effect is highly correlated with the intensity of the hold, push, or contract (as well as with the length of each PNF phase); the effect would still almost certainly be greater than just a static stretch. This is because the hold, push, or contract elicits a nervous system response which relaxes the muscle and allows the joint to be moved through a greater range of motion, thus putting a greater stretch on the musculo-tendon system.

    ELITETRACK Founder

    Avatar
    Participant
    Jay Turner on #25005

    [i]Originally posted by mike[/i]
    My comment was more for traditional PNF techniques and a 20% effort isn't the standard way to do it. Having said that, I think that you're correct in saying that the detrimental effect is highly correlated with the intensity of the hold, push, or contract (as well as with the length of each PNF phase); the effect would still almost certainly be greater than just a static stretch. This is because the hold, push, or contract elicits a nervous system response which relaxes the muscle and allows the joint to be moved through a greater range of motion, thus putting a greater stretch on the musculo-tendon system.

    So as a result, your flexibility increases, but your power decreses?

    Mike Young
    Keymaster
    Mike Young on #25006

    [i]Originally posted by DaGovernor[/i]
    [So as a result, your flexibility increases, but your power decreses?

    Yep :yes:

    ELITETRACK Founder

    Avatar
    Participant
    Jay Turner on #25007

    [i]Originally posted by Mike[/i]
    [quote][i]Originally posted by DaGovernor[/i]
    [So as a result, your flexibility increases, but your power decreses?

    Yep :yes: [/quote]Well then if you are just starting out with PNF stretches, do you think this type of stretching would be best to do in the off season? That way, the loss of power won't be relevant as you are doing it simply for flexibility increases. Thoughts?

    Avatar
    Participant
    Jay Turner on #25008

    I never did figure out if this would be a good idea to do or not. Comments anyone?

    Mike Young
    Keymaster
    Mike Young on #25009

    I've used PNF with your rationale, implementing it to a greater extent during the non-competitive season than in the competitive season. I do however think it can have a place all year long because of its ability to address spacticity issues, develop strength in extreme ranges of motion, and maintain flexibility with little time commitment.

    ELITETRACK Founder

    Avatar
    Participant
    Jay Turner on #25010

    Well if one were to use it year round. What days would be best to do it? Surely not on CNS days right?

    Mike Young
    Keymaster
    Mike Young on #25011

    I do it on my general / recovery days.

    ELITETRACK Founder

    Mike Young
    Keymaster
    Mike Young on #25012

    The article mentioned above is now available for reading in the article database. Click HERE.

    ELITETRACK Founder

    Mike Young
    Keymaster
    Mike Young on #25013

    This might be of interest….

    Duration of Stretch Does Not Influence the Degree of Force Loss
    Following Static Stretching

    Source NSCA Conference Abstracts

    J.P. Brandenburg, R. West, Applied Neuromuscular Lab, Northern
    Illinois University, DeKalb, IL.

    There is an emerging body of knowledge consistently indicating
    static stretching (SS) acutely and adversely affects muscle
    performance. The practical value of this research is questionable
    considering the lengthy stretch durations utilized by much of this
    literature. It is unclear if stretch durations typical of those used
    pre-performance would similarly affect muscle performance.
    Additionally, there is a paucity of research examining if a dose-
    response relationship exists between stretch duration and the degree
    of muscle impairment.

    PURPOSE: To determine if SS, using stretch durations more
    representative of pre-event routines, affects force production and to
    establish if any changes in muscle performance were influenced by the
    duration of stretch.

    METHODS: Following 2 familiarization sessions, 16 recreationally
    trained males and females participated in 2 randomly ordered testing
    sessions. In each testing session maximal effort hamstring
    performance was assessed prior to and immediately after one of two SS
    protocols. During one of the SS protocols participants were required
    to hold each stretch for 15s (15S) while stretch duration in the
    second SS protocol was 30s (30S). Both SS protocols consisted of 3
    repetitions of 2 stretching exercises. A Kincom isokinetic
    dynamometer was used to assess hamstring performance during
    isometric, concentric, and eccentric actions. Testing velocity during
    the dynamic actions was 120 deg*s−1.

    RESULTS: Isometric force decreased from 241.8 ± 60N to 227.0 ± 60N
    following 30S and from 240.1 ± 50.6N to 225.0 ± 52N after 15S. In
    response to 15S and 30S, concentric peak torque fell from 133.5 ±
    34Nm to 129 ± 33.7Nm and from 138.8 ± 33Nm to 134.9 ± 33Nm,
    respectively. Peak eccentric torque in response to 15S was reduced
    from 127.8 ± 35Nm to 121.0 ± 33Nm and from 124.8 ± 32Nm to 117.5 ±
    33Nm in response to 30S. For each muscle action, a repeated measures
    ANOVA revealed a significant main effect of time (pre- vs. post-
    stretch, p < 0.05) but no interaction effect (time Ã? SS protocol).

    CONCLUSION: SS protocols using stretch durations typical of those
    employed in pre-event preparation are sufficient to impair muscle
    performance and the duration of stretch did not influence the loss in
    force. PRACTICAL APPLICATION: Inclusion of SS, even with short
    stretch durations (i.e. 15s), in preparation for strength activities
    is not appropriate.

    ELITETRACK Founder

Viewing 10 posts - 31 through 40 (of 40 total)

You must be logged in to reply to this topic.