Static stretching involves holding a position for an extended period of time, usually 30 seconds or more. Some athletes engage in static stretching before or during their strength training workouts to improve range of motion. Should static stretching be used in this way?
The effects of static stretching on strength were examined by Borges Bastos et al. (2013). Participants were 30 adults with training experience who followed a supervised, progressive strength training program 3 times a week for 10 weeks.
Participants were randomly assigned to one of three groups:
- Static stretching before the day’s strength training workout
- Static stretching between sets
- No static stretching
Stretches targeted the muscle groups that were to be emphasized in the strength training exercises that followed. For each stretch, only one set was performed, and stretches were held for 30 seconds. [Read more…]