Investigating the Immediate Effects of Static and Dynamic Stretching Exercises of Lower Extremities Muscles on Core Stability in Young Healthy Females
,
Abstract
Introduction: This study investigates the immediate effects of warm-up exercises, specifically static and dynamic stretches for the lower extremities, on strength, endurance, flexibility, motor control, and core stability function in young, healthy females.
Materials and Methods: A total of 60 healthy, active women aged 19-30 years were randomly divided into three groups as follows: Static stretching (SS), dynamic stretching (DS), and a control group (CG), which received no exercises. Evaluation methods for core stability included strength, endurance, sit-and-reach, Y-balance, and bilateral squat tests. Meanwhile, these tests were conducted before and after the prescribed exercise protocols.
Results: Both the SS and DS groups experienced significant increases in all core stability components compared to their baseline values (P<0.05). Meanwhile, the analysis of variance/analysis of covariance indicated that immediately after performing the stretching exercises, the SS and DS groups exhibited significantly greater improvements in parameters, such as strength, endurance, flexibility, and balance tests (except for the posterior-medial direction) when compared to the CG (P<0.05). Regarding functional parameters after the exercises, there were no statistically significant differences between the study groups (P>0.05). In addition, dynamic exercises demonstrated a higher effectiveness than static exercises for most parameters (P<0.05).
Conclusion: Warm-up exercises, involving both static and dynamic stretches for lower limb muscles appear to have an immediate positive impact on core stability parameters. In sports that demand strong trunk muscles and balance, the dynamic protocol may be more effective.
O’Sullivan K, Murray E, Sainsbury D. The effect of warm-up, static stretching, and dynamic stretching on hamstring flexibility in previously injured subjects. BMC Musculoskeletal Disorders. 2009; 10:37. [DOI:10.1186/1471-2474-10-37] [PMID]
Booth L. Mobility, stretching, and warm-up: Applications in sport and exercise. SportEX Medicine. 2008; 37:20-3. [Link]
Shrier I. Does stretching improve performance? A systematic and critical review of the literature. Clinical Journal of Sport Medicine. 2004; 14(5):267-73. [DOI:10.1097/00042752-200409000-00004] [PMID]
Smith CA. The warm-up procedure: To stretch or not to stretch. A brief review. The Journal of Orthopaedic and Sports Physical Therapy. 1994; 19(1):12-7. [DOI:10.2519/jospt.1994.19.1.12] [PMID]
Balcı A, Çelebi MM, Zergeroğlu MA, Güner RS. The effects of static and dynamic stretching exercises on ankle muscle strength and balance. Journal of Sport Sciences Research. 2020; 5(1):27-34. [DOI:10.25307/jssr.673481]
Davis DS, Ashby PE, McCale KL, McQuain JA, Wine JM. The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. Journal of Strength and Conditioning Research. 2005; 19(1):27-32.[DOI:10.1519/14273.1] [PMID]
Bradley PS, Olsen PD, Portas MD. The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. Journal of Strength and Conditioning Research. 2007; 21(1):223-6. [DOI:10.1519/00124278-200702000-00040] [PMID]
Gelen E. Acute effects of different warm-up methods on sprint, slalom dribbling, and penalty kick performance in soccer players. Journal of Strength and Conditioning Research. 2010; 24(4):950-6. [DOI:10.1519/JSC.0b013e3181cb703f] [PMID]
Cramer JT, Housh TJ, Coburn JW, Beck TW, Johnson GO. Acute effects of static stretching on maximal eccentric torque production in women. Journal of Strength and Conditioning Research. 2006; 20(2):354-8. [DOI:10.1519/R-18105.1] [PMID]
Woolstenhulme MT, Griffiths CM, Woolstenhulme EM, Parcell AC. Ballistic stretching increases flexibility and acute vertical jump height when combined with basketball activity. Journal of Strength and Conditioning Research. 2006; 20(4):799-803. [PMID]
Costa PB, Graves BS, Whitehurst M, Jacobs PL. The acute effects of different durations of static stretching on dynamic balance performance. Journal of Strength and Conditioning Research. 2009; 23(1):141-7. [DOI:10.1519/JSC.0b013e31818eb052] [PMID]
Beedle BB, Mann CL. A comparison of two warm-ups on joint range of motion. The Journal of Strength & Conditioning Research. 2007; 21(3):776-9. [Link]
Fletcher IM, Anness R. The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. The Journal of Strength & Conditioning Research. 2007; 21(3):784-7. [Link]
Zmijewski P, Lipinska P, Czajkowska A, Mróz A, Kapuściński P, Mazurek K. Acute effects of a static vs. a dynamic stretching warm-up on repeated-sprint performance in female handball players. Journal of Human Kinetics. 2020; 72:161-72. [DOI:10.2478/hukin-2019-0043] [PMID]
Manoel ME, Harris-Love MO, Danoff JV, Miller TA. Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. Journal of Strength and Conditioning Research. 2008; 22(5):1528-34. [DOI:10.1519/JSC.0b013e31817b0433] [PMID]
Sekir U, Arabaci R, Akova B, Kadagan SM. Acute effects of static and dynamic stretching on leg flexor and extensor isokinetic strength in elite women athletes. Scandinavian Journal of Medicine & Science in Sports. 2010; 20(2):268-81. [DOI:10.1111/j.1600-0838.2009.00923.x] [PMID]
Hough PA, Ross EZ, Howatson G. Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. Journal of Strength and Conditioning Research. 2009; 23(2):507-12. [DOI:10.1519/JSC.0b013e31818cc65d] [PMID]
Jaggers JR, Swank AM, Frost KL, Lee CD. The acute effects of dynamic and ballistic stretching on vertical jump height, force, and power. Journal of Strength and Conditioning Research. 2008; 22(6):1844-9. [DOI:10.1519/JSC.0b013e3181854a3d] [PMID]
Galazoulas C. Acute effects of static and dynamic stretching on the sprint and countermovement jump of basketball players. Journal of Physical Education and Sport. 2017; 17(1):219-23. [Link]
Mikolajec K, Waskiewicz Z, Maszczyk A, Bacik B, Kurek P. Effects of stretching and strength exercises on speed and power abilities in male basketball players. Isokinetics and Exercise Science. 2012; 20(1):61-9. [Link]
Wong del P, Chaouachi A, Lau PW, Behm DG. Short durations of static stretching when combined with dynamic stretching do not impair repeated sprints and agility. Journal of Sports Science & Medicine. 2011; 10(2):408-16. [PMID]
Chatzopoulos D, Galazoulas C, Patikas D, Kotzamanidis C. Acute effects of static and dynamic stretching on balance, agility, reaction time, and movement time. Journal of Sports Science & Medicine. 2014; 13(2):403-9. [PMID]
McMillian DJ, Moore JH, Hatler BS, Taylor DC. Dynamic vs. static-stretching warm-up: The effect on power and agility performance. Journal of Strength and Conditioning Research. 2006; 20:492-9. [DOI:10.1519/18205.1] [PMID]
Kibler WB, Press J, Sciascia A. The role of core stability in athletic function. Sports Medicine (Auckland, N.Z.). 2006; 36(3):189-98. [DOI:10.2165/00007256-200636030-00001] [PMID]
Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy. 1997; 77(2):132-142. [DOI:10.1093/ptj/77.2.132] [PMID]
Silfies SP, Ebaugh D, Pontillo M, Butowicz CM. Critical review of the impact of “core stability” on upper extremity athletic injury and performance. Brazilian Journal of Physical Therapy. 2015; 19(5):360-8. [DOI:10.1590/bjpt-rbf.2014.0108] [PMID]
Zazulak B, Cholewicki J, Reeves NP. Neuromuscular control of trunk stability: Clinical implications for sports injury prevention. The Journal of the American Academy of Orthopaedic Surgeons. 2008; 16(9):497-505. [DOI:10.5435/00124635-200809000-00002] [PMID]
Waldhelm A, Li L. Endurance tests are the most reliable core stability related measurements. Journal of Sport and Health Science. 2012; 1(2):121-8. [Link]
Faigenbaum AD, McFarland JE, Schwerdtman JA, Ratamess NA, Kang J, Hoffman JR. Dynamic warm-up protocols, with and without a weighted vest, and fitness performance in high school female athletes. Journal of Athletic Training. 2006; 41(4):357-63. [PMID]
Cairns MC, Harrison K, Wright C. Pressure biofeedback: A useful tool in the quantification of abdominal muscular dysfunction? Physiotherapy. 2000; 86(3):127-38. [DOI:10.1016/S0031-9406(05)61155-8]
McGill SM, Childs A, Liebenson C. Endurance times for low back stabilization exercises: Clinical targets for testing and training from a normal database. Archives of Physical Medicine and Rehabilitation. 1999; 80(8):941-4. [DOI:10.1016/S0003-9993(99)90087-4] [PMID]
Mayer J, Pederson A, Simons K. Effects of PNF stretching on flexibility in division 3 female collegiate soccer players. Journal of Undergraduate Kinesiology Research. 2005; 1-8. [Link]
Plisky PJ, Gorman PP, Butler RJ, Kiesel KB, Underwood FB, Elkins B. The reliability of an instrumented device for measuring components of the star excursion balance test. North American Journal of Sports Physical Therapy. 2009; 4(2):92-9. [PMID]
Loudon JK, Wiesner D, Goist-Foley HL, Asjes C, Loudon KL. Intrarater reliability of functional performance tests for subjects with patellofemoral pain syndrome. Journal of Athletic Training. 2002; 37(3):256-61. [PMID]
Bishop D. Warm-up II: Performance changes following active warm-up and how to structure the warm up. Sports Medicine. 2003; 33(7):483-98. [DOI:10.2165/00007256-200333070-00002] [PMID]
Yamaguchi T, Ishii K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. Journal of Strength and Conditioning Research. 2005; 19(3):677-83. [DOI:10.1519/15044.1] [PMID]
Fowles JR, Sale DG, MacDougall JD. Reduced strength after passive stretch of the human plantar flexors. Journal of Applied Physiology. 2000; 89(3):1179-88. [DOI:10.1152/jappl.2000.89.3.1179] [PMID]
Perrier ET, Pavol MJ, Hoffman MA. The acute effects of a warm-up including static or dynamic stretching on countermovement jump height, reaction time, and flexibility. Journal of Strength and Conditioning Research. 2011; 25(7):1925-31. [DOI:10.1519/JSC.0b013e3181e73959] [PMID]
Fletcher IM, Jones B. The effect of different warm-up stretch protocols on 20-meter sprint performance in trained rugby: union: players. Journal of Strength and Conditioning Research. 2004; 18(4):885-8. [DOI:10.1519/14493.1] [PMID]
Herda TJ, Cramer JT, Ryan ED, McHugh MP, Stout JR. Acute effects of static versus dynamic stretching on isometric peak torque, electromyography, and mechanomyography of the biceps femoris muscle. Journal of Strength and Conditioning Research. 2008; 22(3):809-17. [DOI:10.1519/JSC.0b013e31816a82ec] [PMID]
Dalrymple KJ, Davis SE, Dwyer GB, Moir GL. Effect of static and dynamic stretching on vertical jump performance in collegiate women volleyball players. Journal of Strength and Conditioning Research. 2010; 24(1):149-55. [DOI:10.1519/JSC.0b013e3181b29614] [PMID]
Avela J, Finni T, Liikavainio T, Niemelä E, Komi PV. Neural and mechanical responses of the triceps surae muscle group after 1 h of repeated fast passive stretches. Journal of Applied Physiology (Bethesda, Md.: 1985). 2004; 96(6):2325-32. [DOI:10.1152/japplphysiol.01010.2003] [PMID]
Abbasi A, Zamanian M, Svoboda Z. Nonlinear approach to study the acute effects of static and dynamic stretching on local dynamic stability in lower extremity joint kinematics and muscular activity during pedaling. Human Movement Science. 2019; 66:440-8. [DOI:10.1016/j.humov.2019.05.025] [PMID]
Little L, Williams AG. Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer players. Journal of Strength and Conditioning Research. 2006; 20(1):203-7. [DOI:10.1519/R-16944.1] [PMID]
Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology. 2011; 111(11):2633-51. [DOI:10.1007/s00421-011-1879-2] [PMID]
Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Applied Physiology, Nutrition, and Metabolism. 2016; 41(1):1-11. [DOI:10.1139/apnm-2015-0235] [PMID]
Haddad M, Dridi A, Chtara M, Chaouachi A, Wong del P, Behm D, et al. Static stretching can impair explosive performance for at least 24 hours. Journal of Strength and Conditioning Research. 2014; 28(1):140-6. [DOI:10.1519/JSC.0b013e3182964836] [PMID]
Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: A systematic review with meta-analysis. Journal of Strength & Conditioning Research. 2010; 24(1):140-8. [PMID]
| Issue | Vol 18 No 3 (2024) | |
| Section | Research Article(s) | |
| DOI | https://doi.org/10.18502/jmr.v18i3.16420 | |
| Keywords | ||
| Stretching exercises Dynamic exercise Warm-up exercise Muscle strength Physical endurance | ||
| Rights and permissions | |
|
This work is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License. |
