Static Stretching Combined with Conscious Slower Breathing May Increase Parasympathetic Activity and Reduce Stress in Adult Women

Background: Women are thought to be more susceptible to stress than men in a stressful society, and reducing stress is crucial for women to maintain their health. Static stretching (SST) is applied in various fields to not only increase muscle flexibility but also reduce stress. Additionally, conscious slower breathing (CSB) predominates parasympathetic activity, causing a relaxing effect. These results indicate that combining SST and CSB may be more useful in reducing stress. However, to the best of our knowledge, the effect of this combination remains unclear. Objective: This study aimed to elucidate the effects of the combination of SST and CSB on autonomic activity and stress in adult women. Methods: Eleven healthy Japanese adult female participants performed SST with nonconscious natural breathing for 20 min. The same participants performed SST in combination with CSB (2 s inspiratory and 4 s expiratory) for 20 min on another day. Salivary cortisol and chromogranin A levels were measured before and after stretching as stress markers of the hypothalamic-pituitary-adrenal axis and sympathetic nervous system. The coefficient of variation of the R-R interval (CVR-R) and high-frequency component (HF), which reflect parasympathetic nerve activity, and heart rate and low-frequency component (LF)/HF ratio, which reflect sympathetic nerve activity, were measured before, during, and after stretching. Results: SST decreased cortisol levels but with no significant changes in chromogranin A, heart rate, CVR-R, HF, or LF/HF ratio. The combination of SST and CSB increased CVR-R and HF levels in addition to decreasing cortisol levels but with no significant changes in chromogranin A, heart rate, or LF/HF levels. Conclusion: These results indicate that the combination of SST and CSB may increase parasympathetic activity and reduce stress. However, future randomized controlled trials with larger sample sizes should support this conclusion.

Acute effects of static stretching on peak and end-range hamstring-to-quadriceps functional ratios

AIM: To evaluate if static stretching influences peak and end-range functional hamstring-to-quadriceps(H/Q) strength ratios in elite women athletes. METHODS: Eleven healthy female athletes in an elite competitive level participated to the study. All the participants fulfilled the static stretching or non-stretching(control) intervention protocol in a randomized design on different days. Two static unassisted stretching exercises, one in standing and one in sitting position, were used to stretch both the hamstring and quadriceps muscles during these protocols. The total time for the static stretching was 6 ± 1 min. The isokinetic peak torque measurements for the hamstring and quadriceps muscles in eccentric and concentric modes and the calculations for the functional H/Q strength ratios at angular velocities of 60°/s and 180°/s were made before(pre) and after(post) the control or stretching intervention. The strength measurements and functional strength ratio calculations were based during the entire- and end-range of knee extension.RESULTS: The pre-test scores for quadriceps and hamstring peak torque and end range values were not significantly different between the groups(P > 0.05). Subsequently, although the control group did notexhibit significant changes in quadriceps and hamstring muscle strength(P > 0.05), static stretching decreased eccentric and concentric quadriceps muscle strength at both the 60°/s and 180°/s test speeds(P < 0.01). Similarly, static stretching also decreased eccentric and concentric hamstring muscle strength at both the 60°/s and 180°/s test speeds(P < 0.01). On the other hand, when the functional H/Q strength ratios were taken into consideration, the pre-intervention values were not significant different between the groups both during the entire and end range of knee extension(P > 0.05). Furthermore, the functional H/Q strength ratios exhibited no significant alterations during the entire and end ranges of knee extension both in the static stretching or the control intervention(P > 0.05). CONCLUSION: According to our results, static stretching routine does not influence functional H/Q ratio. Athletes can confidently perform static stretching during their warm-up routines.

Revisiting the stretch-induced force deficit:A systematic review with multilevel meta-analysis of acute effects

Background:When recommending avoidance of static stretching prior to athletic performance,authors and practitioners commonly refer to available systematic reviews.However,effect sizes(ES)in previous reviews were extracted in major part from studies lacking control conditions and/or prepost testing designs.Also,currently available reviews conducted calculations without accounting for multiple study outcomes,with ES:0.03 to 0.10,which would commonly be classified as trivial.Methods:Since new meta-analytical software and controlled research articles have appeared since 2013,we revisited the available literatures and performed a multilevel meta-analysis using robust variance estimation of controlled prepost trials to provide updated evidence.Furthermore,previous research described reduced electromyography activity—also attributable to fatiguing training routines—as being responsible for decreased subsequent performance.The second part of this study opposed stretching and alternative interventions sufficient to induce general fatigue to examine whether static stretching induces higher performance losses compared to other exercise routines.Results:Including 83 studies with more than 400 ES from 2012 participants,our results indicate a significant,small ES for a static stretch-induced maximal strength loss(ES=0.21,p=0.003),with high magnitude ES(ES=0.84,p=0.004)for stretching durations≥60 s per bout when compared to passive controls.When opposed to active controls,the maximal strength loss ranges between ES:0.17 to0.28,p<0.001 and 0.040 with mostly no to small heterogeneity.However,stretching did not negatively influence athletic performance in general(when compared to both passive and active controls);in fact,a positive effect on subsequent jumping performance(ES=0.15,p=0.006)was found in adults.Conclusion:Regarding strength testing of isolated muscles(e.g.,leg extensions or calf raises),our results confirm previous findings.Nevertheless,since no(or even positive)effects could be found for athletic performance,our results do not support previous recommendations to exclude static stretching from warm-up routines prior to,for example,jumping or sprinting.

Effect of different stretching strategies on the kinetics of vertical jumping in female volleyball athletes

Purpose： The present study aimed to examine the effect of static stretching （SS） and a sport-specific dynamic stretching （DS） session at two specific post-stretch time intervals in highly trained female athletes （age 19.90 ± 1.60 years; height 1.80 ±0.06 m; mass 76.87 ± 9.95 kg） on kinetic parameters of peak force, time-to-takeoff, and rate of force development. Methods： The data were collected over 3 days （randomized within subject design with control session）. Following each stretch session （SS vs. DS vs. control） of equal duration （7 min total： 30 s per targeted muscle group） participants performed countermovement jumping on a force platform at 1 and 15 rain after stretching. Results： The DS session significantly improved upon kinetic variables of rate of force development, peak force, and time-to-takeoffrelative to SS at 1 min after stretching. No significant effect was found at 15 min. Conclusion： Together these findings suggest that when training and competing to jump quickly and maximally the female athlete should incorporate DS instead of SS as part of their pre-competition warm-up, but conduct performance within 15 min of their warm-up to elicit maximal gains

Effect of deep transverse friction massage vs stretching on football players’ performance

BACKGROUND Flexibility,agility and muscle strength are key factors to either win or lose a game.Recently the effect of a new technique,deep transverse friction massage(DTFM)on muscle extensibility as compared to traditional stretching techniques has been examined.AIM To compare the effect of DTFM vs static and dynamic stretching techniques on the hamstring’s extensibility,agility,and strength amongst Lebanese and Syrian football players.Recording the incidence of non-contact hamstring muscle injury was a secondary objective.METHODS This study is a single-blinded prospective longitudinal randomized controlled trial.The experiment took place over a period of four weeks.Football players were randomized into three intervention groups(static stretching;dynamic stretching;DTFM).Participants of each group were followed-up carefully by assessors during their intervention sessions three times per week,for a total of 12 sessions and during the data collection.Extensibility,agility,and strength were compared between intervention groups at(baseline;acute;and chronic)phases.Straight leg raise and 1 repetition maximum tests were used to measure the dominant leg hamstring muscle extensibility and maximal strength respectively.T-drill test was used to assess the lower extremities agility.RESULTS Of 103 Lebanese and Syrian male football players aged between 18 and 35 were sampled from Damascus-Syria and South of Lebanon to participate in this study.Between-groups measures of acute strength(P=0.011)and chronic extensibility(P=0.000)solely showed a significant difference,and the static group showed to be superior as compared to the other groups.No loss to follow-up or protocol violation was recorded.CONCLUSION Static stretching is showing to be superior to the other techniques used,regarding gaining long-term extensibility and short-term maximal muscle strength.In addition,DTFM showed improvements but did not outweigh the effects on footballers’performance when comparing it to static and dynamic techniques.Finally,no difference between the interventions is recorded regarding the rate of muscle injuries incidence.

Long-Lasting Stretching Induces Muscle Hypertrophy:A Meta-Analysis of Animal Studies

Muscular hypertrophy depends on metabolic exhaustion as well as mechanical load on the muscle.Mechanical tension seems to be the crucial factor to stimulate protein synthesis.The present meta-analysis was conducted to determine whether stretching can generate adequate mechanical tension to induce muscle hypertrophy.We used PubMed,Web of Science,and Scopus to search for literature examining the effects of long-term stretching on muscle mass,muscle cross-sectional area,fiber cross-sectional area,and fiber number.Since there was no sufficient number of studies investigating long-lasting stretching in humans,we only included original animal studies in the current meta-analysis.Precisely,we identified 16 studies meeting the inclusion criteria(e.g.stretching of at least 15 min per day).The 16 studies yielded 39 data points for muscle mass,11 data points for muscle cross-sectional area,20 data points for fiber cross-sectional area,and 10 data points for fiber number.Across all designs and categories,statistically significant increases were found for muscle mass(d=8.51;95%CI 7.11-9.91),muscle cross-sectional area(d=7.91;95%CI 5.75-10.08),fiber cross-sectional area(d=5.81;95%CI 4.32-7.31),and fiber number(d=4.62;95%CI 2.54-6.71).The findings show an(almost)continuous positive effect of long-term stretching on the listed parameters,so that it can be assumed that stretch training with adequate intensity and duration leads to hypertrophy and hyperplasia,at least in animal studies.A general transferability to humans-certainly with limited effectiveness-can be hypothesized but requires further research and training studies.