title: The acute effects of different durations of static stretching on dynamic balance performance.
abstract: The purpose of this study was to examine the effects of different durations of static stretching on dynamic balance. Women (N = 28) were tested before and after 2 stretching interventions and a control condition on 3 separate days, at least 48 hours apart. The stretching sessions involved a cycle ergometer warm-up at 70 rpm and 70 W followed by passive stretching of the lower-body muscles. Each stretching position was held at a point of mild discomfort and repeated 3 times with 15 seconds between stretches. In the 2 stretching protocols, the positions were maintained for 15 or 45 seconds. The control condition involved the same cycle ergometer warm-up, with a 26-minute rest period between pre- and posttests. Balance was assessed using the Biodex Balance System. A 2-way repeated-measures analysis of variance was used with the effects of study condition (control, 15 seconds, 45 seconds) and time (pre-, postscores). Post hoc paired t-tests were used when appropriate to determine possible statistical significance between pre- and posttest scores. Analyses indicated no significant main effects for either study condition or time. However, there was a significant condition x time interaction (p < 0.05). Post hoc analyses indicated that the 15-second condition produced a significant improvement in the balance scores (p < 0.01), with no significant effects with the control condition or the 45-second treatment. The results of this study reveal that a stretching protocol of 45-second hold durations does not adversely affect balance when using the current stabilometry testing procedure. Furthermore, a stretching intervention with 15-second hold durations may improve balance performance by decreasing postural instability. Strength and conditioning professionals concerned with reported performance limitations associated with static stretching should consider applying shorter-duration stretching protocols when aiming to improve balance performance.
authors.affiliation: Department of Health and Exercise Science, University of Oklahoma, Norman, Oklahoma, USA. pjacobs4@fau.edu
authors.forename: Pablo B
authors.initials: PB
authors.lastname: Costa
authors.forename: Barbara S
authors.initials: BS
authors.lastname: Graves
authors.forename: Michael
authors.initials: M
authors.lastname: Whitehurst
authors.forename: Patrick L
authors.initials: PL
authors.lastname: Jacobs
mesh_terms: D000328:Adult; D000704:Analysis of Variance; D054874:Athletic Performance / Q000502:physiology; D016022:Case-Control Studies; D005260:Female; D006801:Humans; D009119:Muscle Contraction / Q000502:physiology; D052580:Muscle Stretching Exercises / Q000379:methods*; D010806:Physical Education and Training / Q000379:methods*; D010807:Physical Endurance; D018583:Pliability / Q000502:physiology*; D004856:Postural Balance / Q000502:physiology*; D011336:Probability; D012680:Sensitivity and Specificity; D013997:Time Factors; D055815:Young Adult