ABSTRACT
It was commonly believed that static stretching would enhance subsequent performance by allowing a greater range of motion with less resistance to movement. However, the relatively recent findings that prolonged static and proprioceptive neuromuscular facilitation (PNF) stretching-induced performance impairments changed the emphasis within warm-ups to dynamic stretching. The inclusion of static stretching within a warm-up should depend on the type or demands of the activity, the level of the athlete, and the priority of reducing the incidence of musculotendinous injuries. Prolonged static stretching without a full warm-up can impair performance in both trained and untrained individuals, young and old, whether the stretch is performed at a moderate or a high intensity. However, studies incorporating static and PNF stretching within a full warm-up do not typically report performance decrements. Dynamic stretching is reported either to induce no significant impairments or to provide small performance improvements. Adding dynamic to static stretching tends to counterbalance possible impairments associated with prolonged static stretching in isolation. Individuals should incorporate at least 90 seconds of dynamic stretching per muscle group within a full warm-up. The full warm-up should include a 5- to 15-minute submaximal aerobic component, less than 60 seconds of static stretching per muscle group, more than 90 seconds of dynamic stretching per muscle group, and finish with dynamic activity that should be activity or sport specific.
