Immediate Effects of Static and Dynamic Stretching Exercises of Lower Extremities Muscles on Core Stability in Young Healthy Females
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Abstract
Introduction: This study aims to investigate 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: Sixty healthy, active women aged 19-30 years were randomly divided into three groups: 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. These tests were conducted both before and after the prescribed exercise protocols.
Results: The results revealed that both the SS and DS groups experienced significant increases in all core stability components compared to their baseline values (p<0.05). ANOVA/ANCOVA analysis 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). Notably, 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.
1. 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 Musculoskelet Disord. 2009;10:37.
2. Booth L. Mobility, stretching, and warm-up: applications in sport and exercise. SportEX Med. 2008;37:20-23.
3. Shrier I. Does stretching improve performance? A systematic and critical review of the literature. Clin J Sport Med. 2004;14:267-273.
4. Smith CA. The warm-up procedure: To stretch or not to stretch. A brief review. J Orthop Sports Phys Ther. 1994;19:12-17.
5. Balcı A, Çelebi MM, Zergeroğlu MA, Güner RS. The Effects of static and dynamic stretching exercises on ankle muscle strength and balance. Spor Bilimleri Araştırmaları Dergisi. 2020;5(1):27-34.
6. Davis DS, Ashby PE, McCale KL, McQuain JA, Wine JM. The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. J Strength Cond Res. 2005;19:27-32.
7. Bradley PS, Olsen PD, Portas MD. The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. J Strength Cond Res. 2007;21(1):223-226. doi:10.1519/R-21046.1.
8. Gelen E. Acute effects of different warm-up methods on sprint, slalom dribbling, and penalty kick performance in soccer players. J Strength Cond Res. 2010;24(4):950-956. doi:10.1519/JSC.0b013e3181cb703f.
9. Cramer JT, Housh TJ, Coburn JW, Beck TW, Johnson GO. Acute effects of static stretching on maximal eccentric torque production in women. J Strength Cond Res. 2006;20(2):354-358.
10. Woolstenhulme MT, Griffiths CM, Woolstenhulme EM, Parcell AC. Ballistic stretching increases flexibility and acute vertical jump height when combined with basketball activity. J Strength Cond Res. 2006;20:799-803.
11. Costa PB, Graves BS, Whitehurst M, Jacobs PL. The acute effects of different durations of static stretching on dynamic balance performance. J Strength Cond Res. 2009;23:141-147.
12. Beedle BB, Mann CL. A Comparison of two warm-ups on joint range of motion. J Strength Cond Res. 2007;21(3):776-779.
13. Fletcher IM, Anness R. The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. J Strength Cond Res. 2007;21(3):784-787.
14. 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. J Hum Kinet. 2020;72:161-172. doi:10.2478/hukin-2019-0043.
15. Manoel ME, Harris-Love MO, Danoff JV, Miller TA. Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. J Strength Cond Res. 2008;22(5):1528-1534. doi:10.1519/JSC.0b013e31817b0433.
16. Sekir U, Arabaci R, Akova B, Kadagan S. Acute effects of static and dynamic stretching on leg flexor and extensor isokinetic strength in elite women athletes. Scand J Med Sci Sports. 2010;20(2):268-281. doi:10.1111/j.1600-0838.2009.00923.x.
17. Hough PA, Ross EZ, Howatson G. Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. J Strength Cond Res. 2009;23(2):507-512. doi:10.1519/JSC.0b013e31818cc65d.
18. Jaggers JR, Swank AM, Frost KL, Lee CD. The acute effects of dynamic and ballistic stretching on vertical jump height, force, and power. J Strength Cond Res. 2008;22(6):1844-1849. doi:10.1519/JSC.0b013e3181854a3d.
19. Galazoulas C. Acute effects of static and dynamic stretching on the sprint and countermovement jump of basketball players. J Phys Educ Sport. 2017;17(1):219-223.
20. Mikolajec K, Waskiewicza Z, Maszczyk A, Bacik B, Kurek P, Zajac A. Effects of stretching and strength exercises on speed and power abilities in male basketball players. Isokinet Exerc Sci. 2012;20:61-69.
21. Wong DP, Chaouachi A, Lau PWC, Behm DG. Short Durations of Static Stretching when Combined with Dynamic Stretching do not Impair Repeated Sprints and Agility. J Sports Sci Med. 2011;10(2):408-416.
22. Chatzopoulos D, Galazoulas C, Patikas D, Kotzamanidis C. Acute effects of static and dynamic stretching on balance, agility, reaction time, and movement time. J Sports Sci Med. 2014;13(2):403-409.
23. McMillian DJ, Moore JH, Hatler BS, Taylor DC. Dynamic vs. static-stretching warm-up: The effect on power and agility performance. J Strength Cond Res. 2006;20:492-499.
24. Kibler WB, Press J, Sciascia A. The role of core stability in athletic function. Sports Med. 2006;36(3):189-198.
25. Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Phys Ther. 1997;77(2):132-142; discussion 142-134.
26. Silfies SP, Ebaugh D, Pontillo M, et al. Critical Review of the Impact of “Core Stability” on Upper Extremity Athletic Injury and Performance. Braz J Phys Ther. 2015;In Press.
27. Zazulak B, Cholewicki J, Reeves NP. Neuromuscular control of trunk stability: clinical implications for sports injury prevention. J Am Acad Orthop Surg. 2008;16(9):497-505.
28. Waldhelm A, Li L. Endurance tests are the most reliable core stability related measurements. J Sport Health Sci. 2012;1:121-128.
29. 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. J Athl Train. 2006;41:357.
30. Cairns MC, Harrison K, Wright C. Pressure biofeedback: A useful tool in the quantification of abdominal muscular dysfunction? Physiotherapy. 2000;86(3):127-138.
31. McGill SM, Childs A, Liebenson C. Endurance times for low back stabilization exercises: clinical targets for testing and training from a normal database. Arch Phys Med Rehabil. 1999;80:941-944.
32. Mayer J, Pederson A, Simons K. Effects of PNF Stretching on Flexibility in Division 3 Female Collegiate Soccer Players. J Undergrad Kinesiol Res. 2005;1:1-8.
33. 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. N Am J Sports Phys Ther. 2009;4(2):92.
34. Loudon JK, Wiesner D, Goist-Foley HL, Asjes C, Loudon KL. Intrarater reliability of functional performance tests for subjects with patellofemoral pain syndrome. J Athl Train. 2002;37:256-261.
35. Bishop D. Warm-up II: performance changes following active warm-up and how to structure the warm up. Sports Med. 2003;33:483-498.
36. Yamaguchi T, Ishii K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J Strength Cond Res. 2005;19(3):677-683.
37. Fowles JR, Sale DG, MacDougall JD. Reduced strength after passive stretch of the human plantar flexors. J Appl Physiol. 2000;89:1179-1188.
38. 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. J Strength Cond Res. 2011;25(7):1925-1931.
39. Fletcher IM, Jones B. The effect of different warm-up stretch protocols on 20-meter sprint performance in trained rugby union players. J Strength Cond Res. 2004;18:885-888.
40. 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. J Strength Cond Res. 2008;22:809-817.
41. Dalrymple KJ, Davis SE, Dwyer GB, Moir GL. Effect of static and dynamic stretching on vertical jump performance in collegiate women volleyball players. J Strength Cond Res. 2010;24:149-155.
42. 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. J Appl Physiol. 2004;96:2325-2332.
43. 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. Hum Mov Sci. 2019;66:440-448.
44. Little L, Williams AG. Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer players. J Strength Cond Res. 2006;20(1):203-207.
45. Behm, D.G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651.
46. Behm DG, et al. Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A Systematic Review. Appl Physiol Nutr Metab. 2016;41(1):1-11.
47. Haddad M, et al. Static Stretching Can Impair Explosive Performance for At Least 24 Hours. J Strength Cond Res. 2014;28(1):140-146.
48. Chaouachi A, et al. The Effects of Warm-Up Exercises on Physical Performance: A Systematic Review with Meta-analysis. Sports Med. 2010;40(12):1-14.
2. Booth L. Mobility, stretching, and warm-up: applications in sport and exercise. SportEX Med. 2008;37:20-23.
3. Shrier I. Does stretching improve performance? A systematic and critical review of the literature. Clin J Sport Med. 2004;14:267-273.
4. Smith CA. The warm-up procedure: To stretch or not to stretch. A brief review. J Orthop Sports Phys Ther. 1994;19:12-17.
5. Balcı A, Çelebi MM, Zergeroğlu MA, Güner RS. The Effects of static and dynamic stretching exercises on ankle muscle strength and balance. Spor Bilimleri Araştırmaları Dergisi. 2020;5(1):27-34.
6. Davis DS, Ashby PE, McCale KL, McQuain JA, Wine JM. The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. J Strength Cond Res. 2005;19:27-32.
7. Bradley PS, Olsen PD, Portas MD. The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. J Strength Cond Res. 2007;21(1):223-226. doi:10.1519/R-21046.1.
8. Gelen E. Acute effects of different warm-up methods on sprint, slalom dribbling, and penalty kick performance in soccer players. J Strength Cond Res. 2010;24(4):950-956. doi:10.1519/JSC.0b013e3181cb703f.
9. Cramer JT, Housh TJ, Coburn JW, Beck TW, Johnson GO. Acute effects of static stretching on maximal eccentric torque production in women. J Strength Cond Res. 2006;20(2):354-358.
10. Woolstenhulme MT, Griffiths CM, Woolstenhulme EM, Parcell AC. Ballistic stretching increases flexibility and acute vertical jump height when combined with basketball activity. J Strength Cond Res. 2006;20:799-803.
11. Costa PB, Graves BS, Whitehurst M, Jacobs PL. The acute effects of different durations of static stretching on dynamic balance performance. J Strength Cond Res. 2009;23:141-147.
12. Beedle BB, Mann CL. A Comparison of two warm-ups on joint range of motion. J Strength Cond Res. 2007;21(3):776-779.
13. Fletcher IM, Anness R. The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. J Strength Cond Res. 2007;21(3):784-787.
14. 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. J Hum Kinet. 2020;72:161-172. doi:10.2478/hukin-2019-0043.
15. Manoel ME, Harris-Love MO, Danoff JV, Miller TA. Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. J Strength Cond Res. 2008;22(5):1528-1534. doi:10.1519/JSC.0b013e31817b0433.
16. Sekir U, Arabaci R, Akova B, Kadagan S. Acute effects of static and dynamic stretching on leg flexor and extensor isokinetic strength in elite women athletes. Scand J Med Sci Sports. 2010;20(2):268-281. doi:10.1111/j.1600-0838.2009.00923.x.
17. Hough PA, Ross EZ, Howatson G. Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. J Strength Cond Res. 2009;23(2):507-512. doi:10.1519/JSC.0b013e31818cc65d.
18. Jaggers JR, Swank AM, Frost KL, Lee CD. The acute effects of dynamic and ballistic stretching on vertical jump height, force, and power. J Strength Cond Res. 2008;22(6):1844-1849. doi:10.1519/JSC.0b013e3181854a3d.
19. Galazoulas C. Acute effects of static and dynamic stretching on the sprint and countermovement jump of basketball players. J Phys Educ Sport. 2017;17(1):219-223.
20. Mikolajec K, Waskiewicza Z, Maszczyk A, Bacik B, Kurek P, Zajac A. Effects of stretching and strength exercises on speed and power abilities in male basketball players. Isokinet Exerc Sci. 2012;20:61-69.
21. Wong DP, Chaouachi A, Lau PWC, Behm DG. Short Durations of Static Stretching when Combined with Dynamic Stretching do not Impair Repeated Sprints and Agility. J Sports Sci Med. 2011;10(2):408-416.
22. Chatzopoulos D, Galazoulas C, Patikas D, Kotzamanidis C. Acute effects of static and dynamic stretching on balance, agility, reaction time, and movement time. J Sports Sci Med. 2014;13(2):403-409.
23. McMillian DJ, Moore JH, Hatler BS, Taylor DC. Dynamic vs. static-stretching warm-up: The effect on power and agility performance. J Strength Cond Res. 2006;20:492-499.
24. Kibler WB, Press J, Sciascia A. The role of core stability in athletic function. Sports Med. 2006;36(3):189-198.
25. Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Phys Ther. 1997;77(2):132-142; discussion 142-134.
26. Silfies SP, Ebaugh D, Pontillo M, et al. Critical Review of the Impact of “Core Stability” on Upper Extremity Athletic Injury and Performance. Braz J Phys Ther. 2015;In Press.
27. Zazulak B, Cholewicki J, Reeves NP. Neuromuscular control of trunk stability: clinical implications for sports injury prevention. J Am Acad Orthop Surg. 2008;16(9):497-505.
28. Waldhelm A, Li L. Endurance tests are the most reliable core stability related measurements. J Sport Health Sci. 2012;1:121-128.
29. 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. J Athl Train. 2006;41:357.
30. Cairns MC, Harrison K, Wright C. Pressure biofeedback: A useful tool in the quantification of abdominal muscular dysfunction? Physiotherapy. 2000;86(3):127-138.
31. McGill SM, Childs A, Liebenson C. Endurance times for low back stabilization exercises: clinical targets for testing and training from a normal database. Arch Phys Med Rehabil. 1999;80:941-944.
32. Mayer J, Pederson A, Simons K. Effects of PNF Stretching on Flexibility in Division 3 Female Collegiate Soccer Players. J Undergrad Kinesiol Res. 2005;1:1-8.
33. 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. N Am J Sports Phys Ther. 2009;4(2):92.
34. Loudon JK, Wiesner D, Goist-Foley HL, Asjes C, Loudon KL. Intrarater reliability of functional performance tests for subjects with patellofemoral pain syndrome. J Athl Train. 2002;37:256-261.
35. Bishop D. Warm-up II: performance changes following active warm-up and how to structure the warm up. Sports Med. 2003;33:483-498.
36. Yamaguchi T, Ishii K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J Strength Cond Res. 2005;19(3):677-683.
37. Fowles JR, Sale DG, MacDougall JD. Reduced strength after passive stretch of the human plantar flexors. J Appl Physiol. 2000;89:1179-1188.
38. 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. J Strength Cond Res. 2011;25(7):1925-1931.
39. Fletcher IM, Jones B. The effect of different warm-up stretch protocols on 20-meter sprint performance in trained rugby union players. J Strength Cond Res. 2004;18:885-888.
40. 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. J Strength Cond Res. 2008;22:809-817.
41. Dalrymple KJ, Davis SE, Dwyer GB, Moir GL. Effect of static and dynamic stretching on vertical jump performance in collegiate women volleyball players. J Strength Cond Res. 2010;24:149-155.
42. 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. J Appl Physiol. 2004;96:2325-2332.
43. 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. Hum Mov Sci. 2019;66:440-448.
44. Little L, Williams AG. Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer players. J Strength Cond Res. 2006;20(1):203-207.
45. Behm, D.G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651.
46. Behm DG, et al. Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A Systematic Review. Appl Physiol Nutr Metab. 2016;41(1):1-11.
47. Haddad M, et al. Static Stretching Can Impair Explosive Performance for At Least 24 Hours. J Strength Cond Res. 2014;28(1):140-146.
48. Chaouachi A, et al. The Effects of Warm-Up Exercises on Physical Performance: A Systematic Review with Meta-analysis. Sports Med. 2010;40(12):1-14.
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How to Cite
1.
Mehdizadeh Harikandei E, Bashardoust Tajali S, Ashnagar Z, Manafi Havigh F. Immediate Effects of Static and Dynamic Stretching Exercises of Lower Extremities Muscles on Core Stability in Young Healthy Females. jmr. 2024;(-):pdf.
