16 min
EP.53 - Why we Stretch Before Every Training Session and Game, and why you should too. The Athletic Development Show
-
- Health & Fitness
Podcast Stretching is a contentious topic, but much like last weeks episode on ice baths (https://www.youtube.com/watch?v=7IjJtb9HqXY), the science can be a minefield of unrealistic studies and sensationalised media headlines.
The key to stretching before sport is in the details:
- Dosage (25-30sec) of gently holding the position
- The correct stretches (we love the crouching three for any running athletes, linked below)
- And to follow the stretches up with a proper activation and dynamic warm-up series.
We also cover:
- Where the science on stretching has gone wrong and how it under appreciates the nuance of stretching pre-exercise.
- How thinking and the scientific method are both valuable but need to be understood fully to apply
- How a short dose of the right stretches can have an incredible restorative effect on alignment, performance and long-term injury reduction and recovery
- We discuss thinking and the scientific method in general and how challenging traditional or preconceived theories can be challenging
Some resources and extra reading/watching:
New Yorker Article on the topic of thinking: http://www.newyorker.com/magazine/2017/02/27/why-facts-dont-change-our-minds
Veritasium video on the flaws in the scientific method: https://www.youtube.com/watch?v=42QuXLucH3Q
A web page/article summarising the video: https://wakelet.com/wake/35a80e1c-0033-4db1-a5c1-28337f57d75b
Some articles on the same topic:
http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0020124
https://fivethirtyeight.com/features/science-isnt-broken/#part1
The AIS stretching study (it was actually 2008):
Negative effect of static stretching restored when combined with a sport specific warm-up component http://s3.amazonaws.com/academia.edu.documents/40275084/Negative_effect_of_static_stretching_res20151122-9050-vuil4j.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1489645276&Signature=5WSeDFCIJuSoUYmT8NN2FwHweeU%3D&response-content-disposition=inline%3B%20filename%3DNegative_effect_of_static_stretching_res.pdf
Two of our favourite exaggerated stretching protocol studies:
http://anneclairepannier.free.fr/files/etirements/THE%20EFFECT%20OF%20DIFFERENT%20WARM-UP%20STRETCH.pdf
https://www.researchgate.net/profile/Matthew_Portas/publication/6493099_The_effect_of_static_ballistic_and_proprioceptive_neuromuscular_facilitation_stretching_on_vertical_jump_performance/links/0c960515bf28e28029000000.pdf
The Crouching Three (our favourite stretches)
https://www.youtube.com/watch?v=y8-8n_EyhIw&t=6s
Core Advantage’s activation and dynamic warm-up series:
https://www.youtube.com/watch?v=SeQPAP-VhpY&t=33s
https://www.youtube.com/watch?v=5LZU2H-eSxY&t=36s
An old article on the topic of stretching and athletic performance:
http://www.coreadvantage.com.au/blog/2012/9/20/first-post?rq=stretching
The dynamic component of our warm up routine
https://www.youtube.com/watch?v=5LZU2H-eSxY&t=3s
To download our full warm up routine for free (PDF) head over to our website www.coreadvantage.com.au
Podcast Stretching is a contentious topic, but much like last weeks episode on ice baths (https://www.youtube.com/watch?v=7IjJtb9HqXY), the science can be a minefield of unrealistic studies and sensationalised media headlines.
The key to stretching before sport is in the details:
- Dosage (25-30sec) of gently holding the position
- The correct stretches (we love the crouching three for any running athletes, linked below)
- And to follow the stretches up with a proper activation and dynamic warm-up series.
We also cover:
- Where the science on stretching has gone wrong and how it under appreciates the nuance of stretching pre-exercise.
- How thinking and the scientific method are both valuable but need to be understood fully to apply
- How a short dose of the right stretches can have an incredible restorative effect on alignment, performance and long-term injury reduction and recovery
- We discuss thinking and the scientific method in general and how challenging traditional or preconceived theories can be challenging
Some resources and extra reading/watching:
New Yorker Article on the topic of thinking: http://www.newyorker.com/magazine/2017/02/27/why-facts-dont-change-our-minds
Veritasium video on the flaws in the scientific method: https://www.youtube.com/watch?v=42QuXLucH3Q
A web page/article summarising the video: https://wakelet.com/wake/35a80e1c-0033-4db1-a5c1-28337f57d75b
Some articles on the same topic:
http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0020124
https://fivethirtyeight.com/features/science-isnt-broken/#part1
The AIS stretching study (it was actually 2008):
Negative effect of static stretching restored when combined with a sport specific warm-up component http://s3.amazonaws.com/academia.edu.documents/40275084/Negative_effect_of_static_stretching_res20151122-9050-vuil4j.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1489645276&Signature=5WSeDFCIJuSoUYmT8NN2FwHweeU%3D&response-content-disposition=inline%3B%20filename%3DNegative_effect_of_static_stretching_res.pdf
Two of our favourite exaggerated stretching protocol studies:
http://anneclairepannier.free.fr/files/etirements/THE%20EFFECT%20OF%20DIFFERENT%20WARM-UP%20STRETCH.pdf
https://www.researchgate.net/profile/Matthew_Portas/publication/6493099_The_effect_of_static_ballistic_and_proprioceptive_neuromuscular_facilitation_stretching_on_vertical_jump_performance/links/0c960515bf28e28029000000.pdf
The Crouching Three (our favourite stretches)
https://www.youtube.com/watch?v=y8-8n_EyhIw&t=6s
Core Advantage’s activation and dynamic warm-up series:
https://www.youtube.com/watch?v=SeQPAP-VhpY&t=33s
https://www.youtube.com/watch?v=5LZU2H-eSxY&t=36s
An old article on the topic of stretching and athletic performance:
http://www.coreadvantage.com.au/blog/2012/9/20/first-post?rq=stretching
The dynamic component of our warm up routine
https://www.youtube.com/watch?v=5LZU2H-eSxY&t=3s
To download our full warm up routine for free (PDF) head over to our website www.coreadvantage.com.au
16 min