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Warming Up, Not Stretching, May Be the Key to Improved Performance

True or false: Stretching should always be done before exercising. False! Stretching has generally been advised to improve physical performance. But new studies show that stretching may actually decrease muscle force and power, leading to worse physical performance.

This is the first study to look at the effects of acute stretching on balance, joint position sense, and movement time. Sixteen young, healthy male college students were studied. The stretching program under review included stretches of three muscle groups in the legs. The muscles stretched were the quadriceps, hamstrings, and calf muscles. Everyone rode a bicycle for five minutes to warm up. Then they stretched each muscle for 45 seconds. Each stretch was done three times.

The results showed stretching to the point of discomfort decreases the muscle's ability to respond when needed. Balance, recovery from loss of balance, and speed of movement were all decreased after stretching. This study agrees with other studies that show warm-up exercise has a better effect on performance than stretching.

Improving balance and reaction time can help the athlete as well as the aging adult at risk for fractures from falls. It may be better to do general and more specific warm-ups related to the activity than to stretch first. Stretching is still important but shouldn't be done right before athletic events or other activities.

References: David G. Behm, PhD., et al. Effect of Acute Static Stretching on Force, Balance, Reaction Time, and Movement Time. In Medicine & Science in Sports & Exercise. August 2004. Vol. 36. No. 8. Pp. 1397-1402.

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