Thanks again for your replies.
I have since received a private e-mail in response to my initial post from a
personal trainer called Rebecca; who kindly agreed for me to forward it onto
the list to add to the discussion.
Any further opinions guys?
>From: "Rebecca Stephenson" <[log in to unmask]>
>To: <[log in to unmask]>
>Subject: RE: Warm up exercises
>Date: Mon, 10 Jul 2006 13:46:04 +0100
>Your e-mail was forwarded to me this lunchtime regarding the benefits of
>dynamic stretches over static stretches in the warm up.
>I'm a personal trainer, and whilst my knowledge may not be beneficial or as
>scientific as you need, I thought I'd throw my two-penneth your way.
>Basically, from my research, by mimicking the actions about to be performed
>in the main training session, or match, in the warm up, dynamic stretches
>appear to be more beneficial in preparing the body for activity.
>A static stretch, of course, increase the flexibility of a muscle, by
>encouraging the fibres to relax, in order to extend the range of
>movement.... It is thought that encouraging a muscle to relax, does not
>necessarily provide benefits in the warm up, as the idea of a warm up is to
>ready the body and muscles for activity.
>Once the pulse has been raised in a warm up, performing dynamic stretches
>(controlled actions with no bouncing or jerky movements, taking a muscle
>through a good range of movement) starting slowly and gaining in speed seem
>to help prepare the body for the activity to come, especially if the
>specific stretches are designed to mimic the muscle actions of the sport or
>There is no evidence that static stretches in the warm up are damaging,
>that dynamic may be more effective....with the relaxation stretches saved
>for the cool down when the muscles are 'warm' and more developmental
>stretches are called for to increase the range of movement of a muscle to
>avoid adaptive shortening taking place.
>Hope some of this is of some help
>Please don't hesitate to contact me if you think I could be of any further
>From: Joe Wright <[log in to unmask]>
>Reply-To: To support research in sports medicine <[log in to unmask]>
>To: [log in to unmask]
>Subject: Re: Warm up exercises
>Date: Mon, 10 Jul 2006 23:50:37 +0100
>Warm up is the process of increasing muscle temperature, not stretching.
>For an review of warm ups see: Warm Up I, David Bishop, Sports Med 2003; 33
>(6): 439-454 and Warm Up II in the next issue.
>The 'justifications' you hear for dynamic stretching are the usual
>psuedo-science babble (I can't formulate a thoery in my head as to why it
>would be beneficial, unlike static stretching which theoretically could
>because of viscosity). It appears to have the same MVC inhibiting problems
>as static stretching and therefore should also be avoided.
>I would argue that there isn't a lack of evidence - there's quite a bit (9
>references which is a lot in sport science). It just so happens that the
>evidence is against its use.
>With regards to why there is a descrepency between the evidence base and
>practice - welcome to the world of sport and 'sport science'. Both are
>myth based cultures. Here's some other myths - 'gycolysis produces lactic
>acid', 'you can learn general skills (such as balance)'.
>Slowly but surely more and more are catching onto the reality of stertch
>induced decrements in performance. However, it is a long road.
>Unfortunately being a proper sport scientist is a thankless task.
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