Static or pre-contraction stretching techniques are perhaps most frequently used to develop or increase, joint flexibility – particularly after exercise. As a result, static stretching appears to be a useful tool for increasing PSNS activity and therefore promoting relaxation.įlexibility is usually referred to as the range of motion around a joint, or a series of joints (e.g. For example, performing static stretching daily for 15 minutes, consistently for 28 days, can improve heart rate variability (28). activity), as measured by changes in the activity of the heart (e.g. Static stretching has been shown to increase both short-term (same day) and long-term (over multiple weeks) PSNS modulation (i.e. Relaxation, which reduces PSNS activity, is an important component of recovery and the rejuvenation of hemostasis and adaptation after exercise. Given this, the PSNS is associated with systemic (whole-body) relaxation. competition or training) by counteracting the effects of the SNS which raises excitability and readiness (22). ![]() Essentially, the PSNS helps facilitate recovery after a stressful event (e.g. Therefore, the SNS increases heart rate, whilst the PSNS slows it down (Figure 3). The easiest way to distinguish the differences between the two is to associate the ‘fight or flight’ responses with the SNS, and ‘rest and digest’ responses with the PSNS. The Autonomic Nervous System is comprised of two branches (Figure 3): Things here can get a little complicated, so we will keep it as quick and as straightforward as possible. On the flip side, perhaps every little counts. As such, post-exercise static stretching may have little to no worthwhile effect on muscle soreness. Despite this figure being statistically significant, the effect is very small. One extensive meta-analysis on this topic, including over 2,500 participants, concluded that post-exercise stretching for recovery only reduced the effects of muscle soreness by 1-4 points on a 100-point scale (1-4% improvement) (2). However, most of this research has been reported to be of low to moderate quality (2). Much research has measured the effects of post-exercise stretching on muscle soreness and very often found positive results (11) which simply means stretching after exercise reduces muscle soreness. Reducing muscle soreness after exercise is a cornerstone objective of enhancing recovery. Temporarily reducing, and then increasing, blood flow may facilitate recovery by improving the delivery of nutrients whilst simultaneously removing metabolites, however, this is yet to be confirmed by research. reduces flow during the stretch, but quickly elevates it afterwards. Static stretching, therefore, appears to induce a rebounding effect on muscle blood flow – i.e. ![]() However, immediately after the stretch is released, blood flow appears to increase significantly beyond its previous pre-stretching levels (16). Perhaps this is to be expected as the mechanical strain exerted on the muscle from the stretch is likely to cause vascular compression and lengthening. regain pre-exercise ranges of motion)īefore continuing, it is worth noting that other post-exercise modalities such as heat and cold therapies, vibration, massage, hydrotherapy, anaesthetics, and foam rolling have all been shown to reduce muscle soreness and enhance the joint range of motion, thus enhancing recovery (9-17).ĭuring static stretching, blood flow, capillary region oxygenation, and the velocity of red blood cells to the muscle appear to decrease (18-21). Does post-exercise stretching improve recovery?Īs previously mentioned, the primary objectives of post-exercise stretching to enhance recovery are two-fold:
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