אימונים Effect of Acute Static Stretch on Maximal Muscle Performance: A Systematic Review.

[Mike Bikov]

Med Sci Sports Exerc. 2011 Jun 8. [Epub ahead of print]
Effect of Acute Static Stretch on Maximal Muscle Performance: A Systematic Review.
Kay AD, Blazevich AJ.
Source

1Sport Exercise & Life Sciences, The University of Northampton, Northampton, UK 2School of Exercise, Biomedical & Health Sciences, Edith Cowan University, Joondalup, Western Australia.
Abstract
INTRODUCTION:

The benefits of pre-exercise muscle stretching have been recently questioned following reports of significant post-stretch reductions in force and power production. However, methodological issues and equivocal findings have prevented a clear consensus being reached. As no detailed systematic review exists, the literature describing responses to acute static muscle stretch was comprehensively examined.
METHODS:

Medline, ScienceDirect, SPORTDiscus and Zetoc were searched with recursive reference checking. Selection criteria included randomized or quasi-randomized controlled trials and intervention-based trials published in peer-reviewed scientific journals examining the effect of an acute static stretch intervention on maximal muscular performance.
RESULTS:

Searches revealed 4559 possible articles; 106 met the inclusion criteria. Study design was often poor as 30% of studies failed to provide appropriate reliability statistics. Clear evidence exists indicating that short-duration acute static stretch (<30 s) has no detrimental effect (pooled estimate = -1.1%), with overwhelming evidence that stretch durations of 30-45 s also imparted no significant effect (pooled estimate = -1.9%). A sigmoidal dose-response effect was evident between stretch duration and both the likelihood and magnitude of significant decrements, with a significant reduction likely to occur with stretches ≥60 s. This strong evidence for a dose-response effect was independent of performance task, contraction mode or muscle group.Studies have only examined changes in eccentric strength when the stretch durationswere>60 s, with limited evidence for an effect on eccentric strength.
CONCLUSION:

The detrimental effects of static stretch are mainly limited to longer durations (≥60 s) which may not be typically used during pre-exercise routines in clinical, healthy or athletic populations. Shorter durations of stretch (<60 s) can be performed in a pre-exercise routine without compromising maximal muscle performance.​

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