Skip to main content
SpringerLink
Log in

The Effects of Stretching on Strength Performance

Sports Medicine volume 37, pages 213–224 (2007)Cite this article

Abstract

Strength and flexibility are common components of exercise programmes; however, it is not clear how best to include both of these elements in a single training programme. It is common practice among athletes, coaches and recreational exercisers to perform a stretching routine before a strength training session. Stretching exercises are regularly recommended, even in many textbooks, with the claimed purpose of preventing injury and muscle soreness, or even enhancing performance. However, as highlighted in recent review articles, this recommendation lacks scientific evidence. Thus, the purpose of the present review is to determine the acute and chronic effects of stretching on strength performance, together with the underlying mechanisms. Although most studies have found acute decreases in strength following stretching, and that such decreases seem to be more prominent the longer the stretching protocol, the number of exercises and sets, and the duration of each set have, in general, exceeded the ranges normally recommended in the literature. Consequently, the duration of the stimuli were excessively long compared with common practice, thus making evident the need for further studies. In addition, when recommending flexibility exercises, one should consider other underlying issues, such as the safety of the participants, possible increases in injury risks and the unnecessary time expenditure. Many mechanisms underlying stretching exercises still demand investigation so that links between the observed effects, their causes and the consequences may be constructed.

This is a preview of subscription content, access via your institution.

Access options

Buy single article

Instant access to the full article PDF.

USD 39.95

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Table I
Table II

References

  1. American College of Sports Medicine. Position stand on the recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998; 30 (6): 975–91

    Article  Google Scholar 

  2. Pope RP, Herbert RD, Kirwan JD. Effects of ankle dorsiflexion range and pre-exercise calf muscle stretching on injury risk in army recruits. Aust J Physiother 1998; 44: 165–77

    PubMed  Google Scholar 

  3. Pope RP, Herbert RD, Kirwan JD, et al. A randomized trial of pre-exercise stretching for prevention of lower-limb injury. Med Sci Sports Exerc 2000; 32: 271–7

    Article  PubMed  CAS  Google Scholar 

  4. Johansson PH, Lindstrom L, Sundelin G, et al. The effects of pre-exercise on muscular soreness, tenderness and force loss following heavy eccentric exercise. Scand J Med Sci Sports 1999; 9: 219–25

    Article  PubMed  CAS  Google Scholar 

  5. Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. BMJ 2002; 325: 1–5

    Article  Google Scholar 

  6. Young WB, Behm DG. Should static stretching be used during a warm-up for strength and power activities? J Strength Cond Res 2002; 24 (6): 33–7

    Article  Google Scholar 

  7. Weldon SM, Hill RH. The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature. Man Ther 2003; 8 (3): 141–50

    Article  PubMed  CAS  Google Scholar 

  8. Thacker SB, Gilchrist J, Stroup DF, et al. The impact of stretching on sports injury risk: a systematic review of the literature. Med Sci Sports Exerc 2004; 36 (3): 371–8

    Article  PubMed  Google Scholar 

  9. Shrier I. Does stretching improve performance? A systematic and critical review of the literature. Clin J Sport Med 2004; 14 (5): 267–73

    Article  PubMed  Google Scholar 

  10. Kokkonen J, Nelson AG, Cornwell A. Acute muscle stretching inhibits maximal strength performance. Res Q Exerc Sport 1998; 69 (4): 411–5

    PubMed  CAS  Google Scholar 

  11. Avela J, Kyröläinen H, Kenn PV. Altered reflex sensitivity after repeated and prolonged passive muscle stretching. J Appl Physiol 1999; 86 (4): 1283–91

    PubMed  CAS  Google Scholar 

  12. Fowles JR, Sale DG, Macdougall JD. Reduced strength after passive stretch of the human plantarflexors. J Appl Physiol 2000; 89: 1179–88

    PubMed  CAS  Google Scholar 

  13. Behm DG, Button DC, Butt JC. Factors affecting force loss with prolonged stretching. Can J Appl Physiol 2001; 26: 262–72

    Article  Google Scholar 

  14. Nelson AG, Allen JD, Cornwell A, et al. Intubition of maximal voluntary isometric torque production by acute stretching is joint-angle specific. Res Q Exerc Sport 2001; 72 (1): 68–70

    PubMed  CAS  Google Scholar 

  15. Nelson AG, Kokkonen J. Acute ballistic muscle stretching inhibits maximal strength performance. Res Q Exerc Sport 2001; 72 (4): 415–9

    PubMed  CAS  Google Scholar 

  16. Nelson AG, Guillory IK, Cornwell A, et al. Inhibition of maximal voluntary isokinetc torque production following stretching is velocity-specific. J Strength Cond Res 2001; 15: 241–6

    PubMed  CAS  Google Scholar 

  17. Tricob V, Paulo AP. Efeito agudo dos execícios de alongamento sobre o desempenho de força máxima. Atividade Física e Saúde 2002; 7 (1): 6–12

    Google Scholar 

  18. Evetovich TK, Nauman NJ, Conley DS, et al. Effect of static stretching of the biceps brachia on torque, electromyography, and mechanomyography during concentric isokinetic muscle actions. J Strength Cond Res 2003; 17 (3): 4848

    Google Scholar 

  19. Avela J, Finni T, Liikavainio T, et al. Neural and mechanical responses of the triceps some muscle group after one hour repeated fast passive stretches. J Appl Physiol 2004; 96: 2325–32

    Article  PubMed  Google Scholar 

  20. Cramer JT, Housh TJ, Johnson GO, et al. Acute effects of static stretching on peak torque in women. J Strength Cond Res 2004; 18 (2): 23641

    Google Scholar 

  21. Rubini EC, Pereira MJR, Gomes PSC. Acute effect of static and PNF stretching on hip adductor isometric strength. Med Sci Sports Exerc 2005; 37 (5): 51834

    Google Scholar 

  22. Power K, Behm D, Cahill F, et al. An acute bout of static stretching: effects on force and jumping performance. Med Sci Sports Exerc 2004; 36 (8): 1389–96

    Article  PubMed  Google Scholar 

  23. Nelson AG, Kokkonen J, Eldredge C. Strength inhibition following an acute stretch is not limited to novice stretchers. Res Q Exerc Sport 2005; 76 (4): 500–6

    Article  PubMed  Google Scholar 

  24. Marek SM, Cramer JT, Fincher AL, et al. Acute effects of static and proprioceptive neuromuscular facilitation stretching on muscle strength and power output. J Add Train 2005; 40 (2): 94–103

    Google Scholar 

  25. Mello ML, Gomes PSC. Acute effect of static and PNF stretching on dominant knee flexion and extension strength [abstract]. Med Sci Sports Exerc 2005; 37 (5): 5183

    Google Scholar 

  26. Cramer JT, Housh TJ, Weir JP, et al. The acute effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. Eur J Appl Physiol 2005; 93: 530–9

    Article  PubMed  CAS  Google Scholar 

  27. Derek EW, Tingley J, Elder GCB. Acute passive stretching alters the mechanical properties of human plantar flexors and the optimal angle for maximal voluntary contraction. Eur JAppl Physiol 2005; 93: 614–23

    Article  Google Scholar 

  28. Behm DG, Bradbury EE, Haynes AT, et al. Flexibility is not related to stretch-induced deficits in force or power. J Sports Sci Med 2006; 5: 3342

    Google Scholar 

  29. Brandenburg JT. Duration of stretch does not influence the degree of force loss following static stretching. J Sports Med Phys Fitness 2006; 46 (4): 526–34

    PubMed  CAS  Google Scholar 

  30. Yamaguchi T, Ishii K, Yamanak M, et al. Acute effect of static stretching on power output during concentric dynamic constant external resistance leg extension. J Strength Cond Res 2006; 20 (4): 804–10

    PubMed  Google Scholar 

  31. Shrier I, Gossal K. Myths and truths of stretching; individualized recommendations for healthy muscles. Phys Sportsmed 2000; 28 (8): 57–60

    Article  PubMed  CAS  Google Scholar 

  32. Cheung K, Home PA, Maxwell L. Delayed onset muscle soreness treatment strategies and performance factors. Sports Med 2003; 33 (2): 145–64

    Article  PubMed  Google Scholar 

  33. Witvrouw E, Mahieu N, Danneels L, et al. Stretching and injury prevention: an obscure relationship. Sports Med 2004; 34 (7): 443–9

    Article  PubMed  Google Scholar 

  34. Nelson RT, Bandy WD. An update on flexibility. Nat Strength Cond Assoc J 2005; 27 (1): 10–6

    Article  Google Scholar 

  35. Muir JW, Chesworth BM, Vandervoort AA. Effect of a static calf- stretching exercise on the resistive torque during passive ankle dorsiflexion in healthy subjects. J Orthop Sports Phys Ther 1999; 29: 106–15

    PubMed  CAS  Google Scholar 

  36. Mello ML, Gomes PSC. Efeito agudo de diferentes durações de alongamento sobre o pico de torque em membro inferior donanante: esmdo piloto. Annals of XXV Simpósio Interna cional de Ciências do Esporte; 2002 October 10-12; São Paulo

    Google Scholar 

  37. Garrison TT, Nelson AG, Welsch MA, et al. The effect of acute muscle stretching on maximal voluntary isokinetic torque production in older adults [abstract]. Med Sci Sports Exerc 2002; 34 (5): 5178

    Google Scholar 

  38. Cramer JT, Housh TJ, Weir JP, et al. Acute effects of static stretching on torque, power, electromyography, and mechanomyography during eccentric muscle actions [abstract]. Med Sci Sports Exerc 2004; 36 (5): 5342

    Google Scholar 

  39. Behm DG, Bambury A, Cahill F, et al. Effect of acute static stretching on force, balance, reaction time, and movement time. Med Sci Sports Exerc 2004; 36 (8): 1397402

    Google Scholar 

  40. Egan AD, Cramer TP, Massey LL, et al. Acute effects of static stretching on peak torque and mean power output in national collegiate athletic association division J women’s basketball players. J Strength Cond Res 2006; 20 (4): 778–82

    PubMed  Google Scholar 

  41. Bandeira CBU, Mello ML, Pereira MJR, et al. Efeito do tempo de alongamento sobre o pico de torque na articulação do quadril em bailarinas. Annals of XXVI Simpósio Internacional de Cieňcias do Esporte; 2003 October 9-11; São Paulo

    Google Scholar 

  42. Taylor DC, Dalton JD, Seaber AV, et al. Visccelastic properties of muscle-tendon units: the biomechanical effects of stretching. Am J Sports Med 1990; 18 (3): 300–9

    Article  PubMed  CAS  Google Scholar 

  43. Borms I, Van Roy P, Santens J, et al. Optimal duration of static stretching exercises for improvement of coxo-femoral flexibility. J Sports Sci 1987; 5: 3947

    Article  Google Scholar 

  44. Madding SW, Wong JG, Hallum A, et al. Effect of duration of passive stretch on hip abduction range of motion. J Orthop Sports Phys Ther 1987; 8 (8): 409–16

    PubMed  CAS  Google Scholar 

  45. Bandy WD, Irion JM. The effect of time on static stretch on the flexibility of the hamstring muscles. Phys Her 1994; 74 (9): 54–61

    Google Scholar 

  46. Bandy WD, Irion JM, Briggler M. The effect of time and frequency of static stretching on flexibility of the hamstring muscle. Phys Their 1997; 77 (10): 1090–6

    CAS  Google Scholar 

  47. Feland JB, Myrer JW, Schulthies SS, et al. The effect of duration of stretching of the hamstring muscle group for in creasing range of motion in people aged 65 years or older. Phys Her 2001; 81 (5): 1100–17

    Google Scholar 

  48. Church JB, Wiggins MS, Moode FM, et al. Effect of warn-up and flexibility treatments on vertical jump performance. J Strength Cond Res 2001; 15 (3): 3326

    Google Scholar 

  49. Knudson D, Bennett K, Corn R, et al. Acute effects of stretching are not evident in the kinematics of the vertical jump. J Strength Cond Res 2001; 15 (1): 98–101

    PubMed  CAS  Google Scholar 

  50. Serzedelo Corrêa AC, Pereira MJR, Gomes PSC. Influência do alongamento no desempenho de salms. Annals of XXVI Simpósio Internacional de Ciência do Esporte; 2003 October 9–11; São Paulo

    Google Scholar 

  51. Unick J, Kieffer HS, Cheesman W, et al. The acute effects of static and ballistic stretching on vertical jump performance in trained women. J Strength Cond Res 2005; 19 (1): 206–12

    PubMed  Google Scholar 

  52. Cornwell A, Nelson AG, Heise GD, et al. Acute effects of passive muscle stretching on vertical jump performance. J Hum Mov Stud 2001; 40: 307–24

    Google Scholar 

  53. Cornwell A, Nelson AG, Sidaway B. Acute effects of stretching on the neuromechanical properties of the triceps some muscle complex. Eur JAppl Physiol 2002; 86: 428–34

    Article  Google Scholar 

  54. Young WB, Behm DG. Effects of running, static stretching and practice jumps on explosive force production and jumping performance. J Sports Med Phys Fitness 2003; 43: 21 7

    PubMed  Google Scholar 

  55. Waltmaan HW, Mercer JA, McWhorter JW. Surface electromyographic assessment of the effect of static stretching of the gastrocnertius on vertical jump performance. J Strength Cond Res 2005; 19 (3): 6848

    Google Scholar 

  56. Worel TW, Smith TL, Winegardner J. Effect of hamstring stretching on hamstring muscle performance. J Orthop Sports Phys Her 1994; 20 (3): 1549

    Google Scholar 

  57. Handel M, Horstmann T, Dickhuth HH, et al. Effects of connact-relax stretching training on muscle performance in athletes. Eur JAppl Physiol 1997; 76: 400–8

    Article  CAS  Google Scholar 

  58. Goldspink OF, Cox VM, Smith SK, et al. Muscle growth in response to mechanical stimuli. Am J Physiol 1995; 286: 288–97

    Google Scholar 

  59. Alway SE. Force and contractile characteristics after stretch overload in quail anterior latissimus dorsi muscle. J Appl Physiol 1994; 77 (1): 13541

    Google Scholar 

  60. Yang S, Alnaqeeb M, Simpson H, et al. Changes inmuscle fibre type, muscle mass and IGF-I gene expression in rabbit skeletal muscle subjected to stretch. J Anat 1997; 190: 613–22

    Article  PubMed  Google Scholar 

  61. Rosenbaum D, Henning EM. The influence of stretching and warm up exercises on Achilles tendon reflex activity. J Sports Sci 1995; 13: 481–90

    Article  PubMed  CAS  Google Scholar 

  62. McHugh MP, Magnusson SP, Gleim GW, et al. Visccelastic stress relaxation in human skeletal muscle. Med Sci Sports Exerc 1992; 24 (12): 1375–82

    PubMed  CAS  Google Scholar 

  63. Avela J, Kyröläinen H, Komi PV, et al. Reduced reflex sensifivity persists several days after long-lasting stretch-shortening cycle exercise. J Appl Physiol 1999; 86 (4): 1292–300

    PubMed  CAS  Google Scholar 

  64. Halbertsma JPK, Göeken LNH. Stretching exercises: effect on passive extensibility and stiffness in short hamstrings of healthy subjects. Arch Phys Med Rehabil 1994; 75: 976–81

    PubMed  CAS  Google Scholar 

  65. Magnusson SP, Simonsen EB, Aagaard P, et al. A mechanism for altered flexibility in human skeletal muscle. J Physiol 1996; 497 (1): 291–8

    PubMed  CAS  Google Scholar 

  66. Halbertsma IPK, Bolhuis AIV, Göeken LNH. Sport stretching: effect on passive muscle stiffness of short hamstrings. Arch Phys Med Rehabil 1996; 77: 688–92

    Article  PubMed  CAS  Google Scholar 

  67. Toft E, Sinkjaer T, Kalund S, et al. Biomechanical properties of the human ankle in relation to passive stretch. J Biomech 1989; 22 (11/12): 1129–32

    Article  PubMed  CAS  Google Scholar 

  68. Toft E, Espersen GT, Kalund S, et al. Passive tension of the ankle before and after stretching. Am J Sports Med 1989; 17 (4): 489–94

    Article  PubMed  CAS  Google Scholar 

  69. Kobe K, Kanehisa H, Kawakami Y, et al. Influence of static stretching on viscoelastic properties of human tendon structures in vivo. J Appl Physiol 2001; 90: 520–7

    Google Scholar 

  70. Kobe K, Kanehisa H, Fulmnaga T. Effects of resistance and stretching training programmes on the visccelastic properties of human tendon structures in vivo. J Appl Physiol 2002; 538 (1): 219–26

    Google Scholar 

  71. Kobe K, Kanehisa H, Fukunaga T. Effect of stretching training on the viscoelastic properties of human tendon structures in vivo. J Appl Physiol 2002; 92: 595–601

    Google Scholar 

  72. Edman KA, Tsuchiya T. Strain of passive elements during force enhancement by stretch in frog muscle fibres. J Physiol 1996; 490 (1): 191–205

    PubMed  CAS  Google Scholar 

  73. Minajeva A, Kulke M, Fernandez JM, et al. Unfolding of thin domains explains the viscoelastic behavior of skeletal myofibrils. Biophys J 2001; 80: 1442–51

    Article  PubMed  CAS  Google Scholar 

  74. Tskhovrebova L, Trinick J. Flexibility and extensibility in the thin molecule: analysis of electron microscope data. J Mol Biol 2001; 310: 755 71

    Article  PubMed  Google Scholar 

  75. Rubini EC, Gones PSC. Protein thin and its application on muscle elasticity: a short review. Revista Brasileira de Fisiologin do Exercício 2004; 3 (1): 26–30

    Google Scholar 

  76. De Deyne PG. Application of passive stretch and its implications for muscle fibers. Phys Ther 2001; 81 (2): 819–27

    PubMed  Google Scholar 

  77. Williams P, Watt P, Bicik V, et al. Effect of stretch combined with electrical stimulation on the type of sarcomeres produced at the ends of muscle fibers. Exp Neural 1986; 93: 500–9

    Article  CAS  Google Scholar 

  78. Williams PE, Goldspink G. The effect of immobilization on the longitudinal growth of striated muscle fibres. J Anat 1973; 116 (1): 45–55

    PubMed  CAS  Google Scholar 

  79. Williams PE. Use of intermittent stretch in the prevention of serial sarcomere loss in immobilised muscle. Ann Rheum Dis 1990; 49: 316–7

    Article  PubMed  CAS  Google Scholar 

  80. Williams PE, Goldspink G. Changes in sarcomere length and physiological properties in immobilized muscle. J Anat 1978; 127 (3): 459–68

    PubMed  CAS  Google Scholar 

  81. Goldspink DF. The influence of immobilization and stretch on protein turnover of rat skeletal muscle. J Physiol 1997; 264: 267–82

    Google Scholar 

  82. Yang S, Alnaqeeb M, Simpson H, et al. Cloning and characterization of an IGF-1 isoform expressed in skeletal muscle subjected to stretch. J Muscle Res Cell Motif 1996; 17: 487–95

    Article  CAS  Google Scholar 

  83. Goldspink G. Mechanical signals, IGF-1 gene splicing, and muscle adaptation. Physiology 2005; 20: 2328

    Article  Google Scholar 

  84. Goldspink G, Williams P, Simpson H. Gene expression in response to muscle stretch. Clin Orthop Relat Res 2002; 403: 5146–52

    Article  Google Scholar 

  85. Hill M, Goldspink G. Expression and splicing of the insulin-like growth factor gene in rodent muscle is associated with muscle satellite (stem) cell activation following local tissue damage. J Physiol 2003; 549 (2): 409–18

    Article  PubMed  CAS  Google Scholar 

  86. Goldspink G. Gene expression in skeletal muscle. Biochem Soc Trans 2002; 30: 285–90

    Article  PubMed  CAS  Google Scholar 

Download references

Acknowledgements

We would like to thank the Conselho Nacional de Desenvolvimento Científico e Tecnológico (CNPQ), Ministry of Education, Brazil, for their financial support to Ercole C Rubini. The authors would also like to thank Dr Marta Inez Rodrigues Pereira for the preparation of the English version of the manuscript and Dr Ana Maria Miragaya for reviewing the English version. The authors have no conflicts of interest directly relevant to the content of this review.

Author information

Authors and Affiliations

  1. Universidade Estácio de Sá, Rio de Janeiro, Brazil

    Ercole C. Rubini

  2. Laboratory Crossbridges and Department of Physical Education from Universidade Gama Filho, Center for Interdisciplinary Research in Health, Rua Manoel Vitorino 625, Piedade, Rio de Janeiro, RJ 20748-900, Brazil

    Ercole C. Rubini, André L. L. Costa &  Paulo S. C. Gomes

Authors
  1. Ercole C. Rubini
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. André L. L. Costa
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Paulo S. C. Gomes
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to Paulo S. C. Gomes.

Rights and permissions

Reprints and Permissions

About this article

Cite this article

Rubini, E.C., Costa, A.L.L. & Gomes, P.S.C. The Effects of Stretching on Strength Performance. Sports Med 37, 213–224 (2007). https://doi.org/10.2165/00007256-200737030-00003

Download citation

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.2165/00007256-200737030-00003

Keywords

search

Navigation