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discussions, stats, and author profiles for this publication at: http://www.researchgate.net/publication/286264729

Getting the most from your stretching routine: press release

RESEARCH · DECEMBER 2015

DOI: 10.13140/RG.2.1.1496.9684

4 AUTHORS, INCLUDING:

David Behm
Memorial University of Newfoundland
220 PUBLICATIONS 4,493 CITATIONS

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Available from: David Behm

Retrieved on: 09 December 2015
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December 8, 2015 Ottawa, ON

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BLOGS & GALLERIES Getting the most from your stretching routine

LEARNING CENTRE New research reviews hundreds of studies to determine the best way to stretch to
improve range of motion and prevent injury during sports and exercise
NEWS & EVENTS
Ottawa, ON (8 December 2015) – The conclusions of a systematic review of hundreds
Press Releases of studies contradict the most common static stretching findings from the last 15
years. This research is available today in Applied Physiology, Nutrition, and
In the News Metabolism and the findings have been endorsed by the Canadian Society for
Exercise Physiology (CSEP), Canada’s resource and voice for exercise physiology and
Newsletters health & fitness.

Events
For over 30 years, from the 1960s to the late 1990s, fitness professionals, enthusiasts
and athletes were told that static stretching (stretching muscles while the body is at
CSP Weekly Review
rest) was important for increased flexibility, improved performance and injury
reduction. This period was followed by 15 years of being told that static stretching
OUR JOURNALS
could cause performance impairments and that it does not reduce injury risk, resulting
in a dramatic switch to dynamic stretching, where movements are performed through
ABOUT US
large ranges of motion usually at a fast speed. As a result, many people no longer
perform static stretching before exercise or playing sports.
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A comprehensive review of the literature published today brings new

recommendations to fitness enthusiasts, athletes, coaches and rehabilitation
practitioners. Upon reviewing hundreds of studies, researchers found that static
stretching, when incorporated into a full warm-up routine that includes an initial
aerobic component, static and dynamic stretching and then active and dynamic sport-
specific activities should not result in significant performance impairments and may
reduce muscle strain injury risk. This systematic review has also highlighted the lack of
scientific data regarding the effects of dynamic stretching on injury risk.

“It is important for fitness professionals and enthusiasts, coaches, rehabilitation

professionals and other scientists to critically assess the findings of fitness studies”
says Dr. David Behm, Memorial University of Newfoundland and lead author of the
study. “Many studies over the last 15 years did not include a full warm-up, something
that most athletes do regularly. Many studies also tested stretches that were held
much longer than what is typically done,” continued Dr. Behm. “Before incorporating
new findings into your fitness activities, think about how the study applies to your
situation and activities”.

"CSEP strongly supports promoting physical activity for healthy outcomes and equally
important to that are warm up routines that increase range of motion and decrease
muscle injury," says Dr. Phil Chilibeck, CSEP Chair. "The recommendation in the CSEP
Position Stand is that all components of a warmup be included with appropriate
duration of stretching. The inclusion of static, or Proprioceptive Neuromuscular
Facilitation (PNF), stretching is recommended and has the potential to positively
influence the standard warmup routines of a large number of athletes."

The paper “Acute effects of muscle stretching on physical performance, range of

motion, and injury incidence in healthy active individuals: a systematic review” by
David Behm, Anthony Blazevich, Anthony Kay and Malachy McHugh was published
today in Applied Physiology, Nutrition, and Metabolism.

###

Citation

Please cite Applied Physiology, Nutrition, and Metabolism as the source of this story
and include a hyperlink to the research study: dx.doi.org/10.1139/apnm-2015-0235

Media Contact
Rebecca Ross Manager, Communications, Canadian Science Publishing,
rebecca.ross@cdnsciencepub.com.

About the Journal

This monthly journal has a 30-year history of publishing, first as the Canadian Journal
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Physiology, Nutrition, and Metabolism publishes original research articles, reviews,
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Since 1967, CSEP has been Canada’s voice and resource for exercise physiology,
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improve health outcomes for Canadians. True to its mandate in promoting evidence-
based research and practice throughout the development of standards, policies, and
guidelines, it upholds its title as the Gold Standard in Exercise Science and Personal
Training.

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