Stretching decreases strength

[kalash123]

I thought I would be helpful and post about this this, it seems like from what i have read on this site that people dont know the true effects of stretching.

According to the "research quarterly for exercise and sport" ( I think it was in 200) after a fairly long and intensive stretching regimen strength decreased aprox. 7-8% immediately afterwards. The authors were not sure why this is.

Note: This doesnt mean one should not warm up before activites, or stop stretching at all.

[marshall]

I have been told that it is better to stretch after you work out. The reason for the 7-8% strength decrease would probably be, if this is true, because by stretching you have workout your tendons and broken them down. Just a guess. thanxs for the info.

[SinTek]

I've noticed that when I stretch between sets it seems to help. I say seem to help because I can't really say whether or not I lifted more or less than I would have. But I can say that since I started added a little bit of stretching between sets my strength hasn't slowed in gains.

[kalash123]

I think it probably has something to do with how much you stretch, in the study the subjects did a fair amount of stretching. i think if you do a really quick stretch routine it might not affect you that much.

[Kenny]

remember that study about how stretching doesn't prevent injury?

because of both these reasons, i do all my stretching after my routine.

[Merrida]

Not true! Stretching will not decrease your strength. It depends on HOW you stretch, when, what, and the duration.

Great flexibility means you can use your muscles in their full range of motion. The greater the ROM you can move, the greater fiber recruitment. This all adds up to greater power and strength.

Some debates over stretching pertain more to the fear it will lengthen muscles that are being trained for hypertrophy (not strength).

The TYPE of stretching as well as when it's performed is also important.

[Kenny]

can someone decipher this? did they really get their results based only 18 people???

Effect of static stretching of the biceps brachii on torque, electromyography, and mechanomyography during concentric isokinetic muscle actions.

Evetovich TK, Nauman NJ, Conley DS, Todd JB.

Human Performance Laboratory, Wayne State College, Wayne, NE 68787, USA. taeveto1@wsc.eduThe purpose of this study was to determine the effect of an acute static stretching bout of the biceps brachii on torque, electromyography (EMG), and mechanomyography (MMG) during concentric isokinetic muscle actions. Eighteen (men, n = 10; women, n = 8) adult subjects (M +/- SD age = 22.7 +/- 2.8 years; weight = 78.0 +/- 17.0 kg; height = 177.9 +/- 11.0 cm) performed maximal isokinetic (30 and 270 degrees.s(-1)) forearm flexion strength testing on 2 occasions while EMG and MMG were recorded. Subjects were randomly assigned to stretching (STR) or nonstretching (NSTR) protocols before strength testing. Two-way ANOVAs with repeated measures revealed significantly (p < or = 0.05) greater torque for NSTR (M +/- SEM = 36.9 +/- 3.3 N.m) vs. STR (35.2 +/- 3.3 N.m), significantly greater MMG amplitude for STR vs. NSTR for 30 degrees.s(-1) (STR = 93.5 +/- 14.4 mV; NSTR = 63.1 +/- 10.6 mV) and 270 degrees.s(-1) (STR = 207.6 +/- 35.6 mV; NSTR = 136.4 +/- 31.7 mV), and no difference in EMG amplitude. These results indicate that a greater ability to produce torque without prior stretching is related to the musculotendinous stiffness of the muscle rather than the number of motor units activated. This suggests that performing activities that reduce muscle stiffness (such as stretching), may be detrimental to performance.

[Merrida]

Originally Posted by Kenny

can someone decipher this? did they really get their results based only 18 people???

Well this part of it: "These results indicate that a greater ability to produce torque without prior stretching is related to the musculotendinous stiffness of the muscle rather than the number of motor units activated. This suggests that performing activities that reduce muscle stiffness (such as stretching), may be detrimental to performance" is a statement of their conclusion of the tests they conducted.

According to their conclusion, they feel that power does not come from the actual number of muscle fibers pulled into play in the movement. Stretching is geared towards trying to recruit a full ROM and recruiting as much of the muscle's capacity as possible. They are saying that that is irrelevent and not applicable.

This is similar to how runners often have poor flexibility. Their bodies develop in a way to maximize power within one particular activity (ie: running), at the cost and expense of all else. If your goal is to have power at one thing, then without adding flexibility exercises, the result is that your body's compromised many other attributes in order to accomplish power in one plane or one activity or one movement.

[Merrida]

To put it another way, - your body will develop how you use it.

If you are only concerned about the power of, let's say, your run, your body will focus all it's energy to create that if that is how you train.

The "price" down the road, however, may be that in order to get that power, you've created OTHER weaknesses and imbalances and tightnesses in order to achieve your first goal. This also explains why some exceptional runners who have great power, and boast no flexibility in their hamstrings,....yet retain their power,....later on down the road are complaining about how their joints are shot, their low backs and hips are compromised, and their knees are stiff.

But,...they did achieve their first goal of maximizing power for their primary goal of running without consideration to the rest of their body and how stretching may help offset other injuries (as opposed to just focusing on temporary power of singular movements or activities).

[CJNY]

Originally Posted by Merrida

The "price" down the road, however, may be that in order to get that power, you've created OTHER weaknesses and imbalances and tightnesses in order to achieve your first goal.

Well argued and right on the money.

[kalash123]

One doenst have to sacrifice strength for flexibilty or vice versa, one can stretch on rest days and after a workout and this will increase flexibility without hampering strength.

[Workaholic]

That explains why I have bad flexibility. And if I stretch for long period I do lose strength.

[Firehawk]

I almost never stretch. I certainly dont take the time to stretch out all the muscles ill be working on per day. And I know people preach it, and I have heard it over and over again that im gonna injure myself, but i just have never done it, and ive never injurred myself. In fact, i hate doing it lol. Not that others shouldnt, but its just my opinion on it.

I do not have very much flexibility either, but i dont really care. Im not planning on starring in any gymnastics anytime soon.

I wonder if ive just been lucky as far as the injuries are concerned because im young (25). I wonder if as I age, it will become a problem. I dunno..anyway, even if i do injure myself, i still prolly wont take the time to stretch lol.

Im sure theres alot of people like me too.

[Kyle C]

Static stretching will increase the joints passive ROM by a good bit, but it will infact decrease strength out put in a dynamic ROM.

Active or passive stretching is best done before training and during training, where static stretching is best done after training.


Kc

[djzen17]

Think of it this way, when you stretch your muscles your making them more flexible yet they become more "elastic". So it can actually decrease strength since strength comes from the concentration of muscle.