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Aerobic Activity Before and Following a Short Duration of Static Stretching Improves Range of Motion and Performance versus a Traditional Warm-upJustin R. Murphy,a Mario C. Di Santo,b Thamir Alkanani,a and David G. Behma
aSchool of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John’s, NL A1C 5S7, Canada.
bInstituto del Profesorado en Educacion Fisica, Cordoba, Argentina.
Static stretching has been used for decades as a major component of warm-ups in sports and fitness classes. However, much of the literature over the last dozen years has reported static stretch-induced impairments in strength, power, sprints, jump height and other measures. Many studies have used extensive stretching durations that involved 15-60 minutes of static stretching. These stretching durations do not reflect common warm-up practices among recreational or elite athletes. For example, North American strength and conditioning coaches from professional sports reported average stretch repetition durations of approximately 12 to 18 seconds for baseball, basketball, hockey, and football players.

Why even include static stretching in a warm-up? There are many dynamic sports where enhanced static flexibility would be expected to affect performance. Some examples would include the ability of a goaltender in ice hockey to maximally spread their legs when in a butterfly position, gymnasts performing and holding a split position, wrestlers and martial artists placed in extended positions and others. Hence, it could be important to include static stretching in the warm-up for specific sport flexibility applications. However, it is just as important to ensure the static stretching does not impair subsequent performance.

A proper warm-up may help enhance performance within a short period after the warm-up. How effective is this warm-up for the athlete who must sit on the bench for a protracted period and then enter the game later? The warm-up benefits may be lost by this time. Short duration stretching with a second aerobic warm-up to maintain an elevated muscle temperature could be important for ensuring enhanced flexibility and athletic performance over an extended period of time. These effects would apply to the start of the match as well as when an athlete is inserted into the competition mid-match with minimum time for further stretching or sport specific warm-up. Thus to examine this problem, the warm-up conditions in this study included: a) static stretching (SS) consisting of six repetitions of 6s stretches, b) 10 minutes of running prior to the SS (AS), and c) five minutes of running before and after the SS (ASA). Subjects were tested at 1, 10, 20 and 30 minutes after the warm-up for hip flexion flexibility. In another session, subjects were tested at 1 and 10 minutes after the warm-up for countermovement jump height, reaction and movement time, and balance.

The most important finding of this study was that the ASA condition provided the greatest increase in flexibility which persisted over a 30 minute period. Secondly, six repetitions of 6s static stretching either with or without 5-10 minutes of aerobic activity did not impair countermovement jump height, movement time, and balance. This information may be important for athletes who start the game or are inserted into the game after passively sitting on the bench or waiting on the sidelines. For more detailed information regarding the study please consult the original article.
This article is a summary of an article accepted for publication in Applied Physiology, Nutrition and Metabolism. If you intend citing any information in this article, please consult the original article and cite that source: Appl. Physiol. Nutr. Metab. 35(5): 679–690 (2010). This summary was written by Dr. David Behm for the Canadian Society for Exercise Physiology and it has been reviewed by the CSEP Knowledge Transfer Committee.


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