In the past, static stretches were a common part of any warm-up. However, numerous studies over the past decades have shown
that prolonged static stretching (more than 15–20 seconds per muscle or muscle group) before high-intensity, explosive, or strength exercises can lead to a temporary decrease in:
- Maximum strength: The ability of a muscle to generate maximum effort.
- Power: The ability of a muscle to generate force quickly.
- Muscle contraction speed: How fast a muscle can shorten.
- Neuromuscular activation: How effectively the brain “switches on” the muscle.
Why does this happen?
The exact mechanisms are still being studied, but the main theories include:
- Reduced stiffness of muscles and tendons: Static stretching makes muscles and tendons more pliable. This can decrease their ability to store and rapidly release elastic energy, which is important for powerful and strength movements. Imagine a less stretched rubber band — it won’t snap back as forcefully.
- Neural mechanisms: Stretching can affect the activity of nerve receptors in the muscles (such as muscle spindles), temporarily reducing their sensitivity. This, in turn, can lead to decreased neural stimulation of the muscle, lowering its ability to contract maximally.
What does this mean in practice?
This doesn’t mean static stretching is bad! It’s very important for increasing flexibility, maintaining joint mobility, and recovery. It’s just not meant to be done before maximum effort activities.
- Before a workout: Focus on dynamic warm-ups (joint mobility exercises, dynamic swings, light squats without weight, etc.) that warm up the body, increase blood flow, prepare the joints and muscles for movement, and do not reduce strength performance.
- After a workout (cool-down) or at a separate time: This is when static stretching is very useful for improving flexibility and relaxing muscles.
Understanding this difference can greatly optimize your training process and make it safer and more effective!
