Shortcomings of Stretching

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Freitas et al. (2018). Can chronic stretching change the muscle-tendon mechanical properties? A review. Scandinavian Journal of Medicine & Science in Sports, 28(3), 794-806.

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26 studies were selected, reviewed, and analyzed based on the inclusion criteria:

1) Longitudinal interventions using human participants.

2) Static, dynamic/ballistic, and/or PNF stretching interventions/protocols.

3) At least 2-week long interventions (most were 4-8) with at least twice/weekly session frequencies.

4) Measured at least one joint or muscle-tendon structural/mechanical variable.

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In this study:

>Chronic stretching (up to 8 weeks) did not seem to improve muscular or tendinous qualities.

>Chronic stretching mainly altered the sensory system (increased stretch tolerance).

>Chronic stretching did not improve muscular length (e.g., serial sarcomeres, fascicle length).

These findings suggest:

>Traditional stretching only improves the sensory effects on the nervous system.

>Traditional stretching fails to improve any mechanical adaptations of the muscle-tendon unit.

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Take-home:

Traditional stretching strategies often fail to produce desirable muscular adaptations. There are better ways of improving flexibility, mobility, or range of motion.

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