THINGS YOU NEED TO KNOW ABOUT STRETCHING

Ferit Celik
Mar 29
6 min read

What is Stretching? When Should It Be Done? Benefits and Effects on Performance.

Stretching is a general term for methods applied to increase or maintain muscle-tendon function and joint range of motion (ROM) in a controlled manner.

Scientific literature indicates that the effectiveness of stretching largely depends on “what type”, “how long”, and “at what stage of training” it is performed. In particular, prolonged static stretching before training may be associated with a short-term decrease in some performance outcomes.

Short summary

Warm-up priorities: general warm-up + dynamic stretching + activation + sport-specific preparation.
Prolonged static stretching (especially 60 seconds or more) can cause an acute drop in strength/power/sprint output prior to explosive performance.
If the goal is to improve flexibility, static stretching is best done after training or in a separate session.

1) Types of stretching

1.1 Static stretching

This involves holding the muscle in a stretched position for a specific period of time (usually 15–60 seconds). Acute effects have been associated with viscoelastic changes in the muscle-tendon unit, increased stretch tolerance, and in some cases, a transient decrease in neuromuscular activation.

1.2 Dynamic stretching

These are controlled repetitions and swings performed within a full range of motion (e.g., walking lunge, leg swing). The aim is to increase body temperature, activate the neuromuscular system, and prepare for sport-specific movement patterns.

1.3 PNF / Active Stretching (short note)

These methods are based on contraction-relaxation principles. They can be effective in improving flexibility; however, if applied before training, volume and intensity should be carefully adjusted.

2) At what stage of training should stretching be done?

2.1 Pre-training (warm-up)

The goal of the warm-up phase is to create the physiological conditions that support performance. Therefore, dynamic stretching is a more suitable option than static stretching in most sports.

Suggested order:

5–10 minutes of general warm-up (low-to-moderate intensity).
Dynamic stretching (6–10 repetitions/exercise).
Activation (e.g., around the glutes/scapula).
Sport-specific preparation sets/technical repetitions.

If static stretching is required due to significant range of motion limitation, it is safer to keep the duration short (e.g., 10–20 seconds) and immediately follow with activation + preparation sets.

2.2 During training

If there is a limitation in a particular movement pattern, short mobility/active stretching sessions can be applied between sets. The aim here is not to "relax," but to better tolerate the target position.

2.3 Post-workout (cool-down)

For increased flexibility and relaxation, static stretching is generally more suitable after training. Typical practice: 20–60 second hold, 1–3 sets, controlled intensity without reaching the point of pain.

3) Benefits and effects on performance

3.1 Potential benefits

ROM increase (especially with regular use).
Supporting motion quality and positional tolerance.
Some individuals experience a decrease in the perception of post-workout tension.

3.2 Acute performance effects (stretching-induced force deficit)

Meta-analyses and reviews report that prolonged pre-training static stretching may be associated with an acute decrease in maximum strength, explosive power, and sprint performance.

The proposed mechanisms are as follows:

Reduced stiffness in the muscle-tendon unit (a disadvantage in rapid force production).
Temporary decrease in motor unit activation (neural factors).
Short-term changes in force transmission and length-stress relationships.

4) Which muscles do stretching reduce performance?

Performance decline is mostly related to timing, method, and volume/intensity rather than the specific muscle group. However, prolonged static stretching before explosive performance can be more noticeable in the lower extremity muscle groups.

Hamstring (sprint/running).
Quadriceps (jumping/push).
Hip flexors (running mechanics).
Calf (gastrocnemius–soleus) (running/jumping).

Practical rule: Dynamic stretching + activation on performance-focused days; static stretching on flexibility-focused days or after training.

5) Example protocols

5.1 Performance-focused warm-up (8–12 min)

5-minute general warm-up.
Dynamics: leg swing 10/10, walking lunge 8/8, hip opener 6/6.
Activation: glute bridge 10–12, band pull-apart 12–15.
Sport-specific preparation sets/technical repetitions.

5.2 Post-workout static stretching (6–12 min)

Hamstring: 30–45 seconds x 2.
Quadriceps: 30–45 seconds x 2.
Hip flexor: 30–45 seconds x 2.
Chest/lat: 30–45 sec x 1–2.

Why should static stretching not be done before training?

The reason why static stretching (especially prolonged and pre-workout stretching) reduces performance is now quite well explained. There are strong scientific studies that explain this through both mechanical (muscle-tendon structure) and neurological (nervous system) effects.

Below, I will explain this in a simple yet profound way, based on a scientific article:

📚 1. Main scientific study

For example, this compilation explains this topic comprehensively:

Mechanisms underlying performance impairments following prolonged static stretching without a comprehensive warm-up

According to this study, the decrease in performance after static stretching is explained by two main mechanisms: 👉 neural (nervous system) 👉 mechanical (muscle-tendon characteristics)

🧠 2. Neural (nervous system) mechanism

Static stretching “relaxes” the muscle, but this also reduces muscle activation.

What's happening?

The excitability of motor neurons decreases.
The muscle's "voluntary contraction capacity" decreases.
Inhibitory signals come from protective receptors.

📉 Result: 👉 The muscle “fires” less → less power production.

Studies explain it as follows:

Inhibitory signals increase in the α-motor neuron pool.
Voluntary muscle activation decreases.

🧱 3. Mechanical (muscle-tendon) mechanism

Static stretching alters the physical characteristics of the musculoskeletal system.

The most critical impact:

👉 Muscle-tendon stiffness decreases

This might seem good at first glance, but it could be bad for performance.

From where?

Stiffness ↓ → elastic energy storage ↓
The transmission of power becomes "looser".
Explosive power (jump, sprint) decreases.

Moreover:

The muscle's force-length relationship changes.
Ca²⁺ sensitivity decreases (contractile efficiency decreases)

📉 Result: 👉 The same muscle → produces less force.

⚡ 4. Impact on performance (experimental findings)

Research clearly shows the following:

Maximum force ↓
Explosive power ↓ (sprint, jump)
Even muscle control can be impaired.

For example:

Maximal force production decreases after static stretching.
Even the effectiveness of aerobic exercise may decrease.

⏱️ 5. Time is of the essence!

Not all static stretching is bad:

⏳ < 30–60 seconds → very little effect
⏳ > 60–90 seconds → noticeable performance drop

🧩 6. Simple summary (very critical)

Static stretching before training:

Effect	Conclusion
The nervous system is suppressed.	The muscle is less activated.
Muscle-tendon relaxes	Force transmission decreases.
Elastic energy decreases.	Explosive performance decreases.

👉 That's why especially:

sprint
weight
plyometric

It is not recommended beforehand.

✅ 7. What should be done?

Scientific consensus:

✔️ Before training → dynamic stretching + warm-up
✔️ Static stretching → after training or in a separate session

🎯 Conclusion (one sentence)

Static stretching "relaxes" the muscle, but it reduces pre-workout performance because it lowers the high neural activation and mechanical stiffness required for performance.

SOME TERMS THAT ARE NOT UNDERSTOOD

🧠 Neural (relating to the nervous system) concepts

🔹 Motor neuron

It is the nerve cell that sends the "contract" command to the muscles. 👉 It leaves the brain → goes to the muscle → initiates the movement.

🔹 α-motor neuron (alpha motor neuron)

It is the main type of motor neuron that directly activates muscle fibers. 👉 The more active it is → the stronger the muscle contracts.

🔹 Motor neuron excitability

How easily motor neurons are activated.

High → muscles contract easily
Low → muscle contraction is difficult

👉 Static stretching reduces this.

🔹 Voluntary activation (voluntary muscle activation)

How fully the brain can activate the muscle.

👉 100% activation = maximum power 👉 This rate may decrease after static stretching

🔹 Inhibition (inhibitory signal)

The nervous system is telling you to "slow down / relax."

👉 It's a protective mechanism 👉 But it can be bad for performance.

🧱 Mechanical (muscle structure) concepts

🔹 Muscle-tendon unit

It is a system consisting of muscle and tendon.

Muscle → produces force
Tendon → transmits force to the bone

👉 Performance depends on the quality of this system.

🔹 Stiffness

How stiff/tense the muscle-tendon system is.

High stiffness → better power transmission.
Low stiffness → energy loss

👉 Static stretching → stiffness ↓

🔹 Elastic energy

The process by which muscles and tendons store and release energy like a spring.

Example:

Squat down before jumping.

👉 Energy is stored → explosive power increases

Static stretching: 👉 reduces this energy.

🔹 Force transmission

How efficiently the power produced by the muscle is transferred to the bone.

👉 If the system is loose → power is lost.

🔹 Force-length relationship

It describes how much force a muscle can generate relative to its length.

Very short → weak
Too long → thin
Medium length → maximum power

👉 Static stretching can disrupt this balance.

🔹 Ca²⁺ sensitivity (calcium sensitivity)

Muscles need calcium to contract.

High sensitivity → strong contraction
Low → weak contraction

👉 Static stretching → can reduce sensitivity

⚡ Performance concepts

🔹 Maximum strength

The maximum power a muscle can produce.

👉 Example: 1 repetition maximum squat

🔹 Explosive power

The ability to generate high power in a short time.

👉 Sprints, jumps, sudden bursts of speed

🔹 Plyometric exercises

Movements in which the muscle tenses and contracts quickly.