The Acute Effects of Different Stretching on Dynamic ...

International Journal of Sport Studies.

ISSN (online) 2251-7502

Vol., 7 (3), 153-159, 2017

www.ijssjournal.com

The Acute Effects of Different Stretching on Dynamic Balance Performance Hasan Leblebici, Hakan Yarar, Erbil Murat Aydın*, Zeynep Zorlu, Uğur Ertaş, Muhammed Ercan Kıngır Abant Izzet Baysal University, School of Physical Education and Sports, Bolu, 14280, TURKIYE. *Corresponding author, Email: [email protected]

Abstract The purpose of this study was to investigate the effects of different stretching exercises on dynamic balance performance. Twelve active male athletes were [(mean±SD) age: 19,67±2,23 years; stature: 172,33±4,52 cm; body mass: 67,56± 8,92 kg; body fat percent: 13,48±2,37 %] participated in this study as volunteers. The athletes were performed static stretching (SS), dynamic stretching (DS), proprioceptive neuromuscular facilitation (PNF) and no stretching (NS) applications in randomized manner with a two day intervals between trials. Stretching exercises were applied to hamstrings, quadriceps and calf muscles for both legs following five minutes standard warm-up. After stretching exercise protocols, Biodex dynamic balance test was conducted for the evaluation of dynamic balance performance. Overall stability index of participants were determined by Biodex balance test. For statistical analyses repeated-measures analysis of variance (ANOVA) was used. For statistical analyses there was no statistically significant difference of the dynamic balance performance between all conditions (p>0.05). As a result of the study there were not any effects of stretching exercises on dynamic balance performance. Although there was no statistically significance, dynamic balance performance was positively affected after PNF stretching. According to obtained results of this study PNF stretching exercises are more appropriate when stretching exercises are needed following warm-up periods, especially in the sports which require dynamic balance performance. Key Words: Dynamic balance, Dynamic Stretching, Static Stretching, PNF.

Introduction One of the factors influencing the athletic performance is flexibility. The athletes perform some stretching exercises to improve their level of flexibility. The stretching exercises are the ones defined as the pulling force to stretch muscles and connective tissues (Amiri et al., 2010). It is believed that the stretching exercises performed prior to the athletic performance will increase the performance and reduce the risk of injuries (Nelson et al., 2005; Bacarau et al., 2009; Kirmizigil et al., 2014; Azeem and Sharma, 2017). The exercises of dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF) from the stretching exercises are widely used (Zakas, 2005). But which one of these

stretching exercises is more beneficial for which style of exercises is obscure. Recent studies have indicated that the static stretching exercises have some negative effects on the anaerobic activities such as muscle strength (Kokkonen et al., 1998; Evetovich et al., 2003), vertical jump (Cornwell et al., 2002; Young and Behm, 2003; Hough et al., 2009; Pinto et al., 2014; Paradisis et al., 2014), sprint performance (Nelson et al., 2005; Kistler et al., 2010; Paradisis et al., 2014) and agility (Amiri et al., 2010). It has been claimed that the decline in strength occurring following the static stretching exercises is caused by a decrease in the stiffness of both musculotendinous unit and muscle activation (Fowles et al., 2000; 153

Intl. j. Sport Std. Vol., 7 (3), 153-159, 2017

Winchester et al., 2009). Also, there are some studies claiming that the static stretching exercises performed before competition do not have any effects on the athletic performance (Unick et al., 2005; Taleb and Haghshenas, 2014). The dynamic stretching exercises are the ones performed by moving an limb in a controlled way within the active range of each joint (Fletcher and Jones, 2004). The studies accomplished shows that the acute dynamic stretching exercises have positive effects on the sprint performance (Fletcher and Jones, 2004; Turki et al., 2012), strength (Yamaguchi et al., 2007; Manoel et al., 2008; Jaggers et al., 2008), and jump height (Perrier et al., 2011). There are also some studies in the literature have reported that the dynamic stretching exercises have no effect on the jump performance (Dalrymple et al., 2010; Carvalho et al., 2012). Another stretching exercise applied to increase the flexibility is the PNF stretching exercise (Rees et al., 2007; Manoel et al., 2008). There are some studies in the literature which examine the effects of the PNF stretching exercises on performance (Church et al., 2001; Young and Elliott, 2001; Marek et al., 2005; Bradley et al., 2007; Christensen and Nordstrom, 2008; Franco et al., 2008; Jordan et al., 2012; Miyahara et al., 2013; Lim et al., 2014). Young and Elliott (2001) found that PNF stretching had no significant effect on concentric and drop jump. Christensen and Nordstrom (2008) studied the effects of jogging only warm-up, jogging followed by dynamic stretching, jogging followed by PNF stretching on vertical jump performance. Authors found no significant differences in vertical jump height after 3 different warm-up routines. Church et al. (2001) studied the effects of different warm-up protocols on vertical jump performance. According to results of this study PNF stretching had detrimental effect on vertical jump performance. Marek et al. (2005) examined effects of static and PNF stretching on muscular strength and power output. The results of this study indicated that static and PNF stretching had negative effects on peak torque, mean power output, electromyographic amplitude. There are few studies in the literature that examine the effects of stretching exercises on the balance performance (Behm et al., 2004; Costa et al., 2009; Morrin and Redding, 2013; Lim et al., 2014; Chatzopoulos et al., 2014). Behm et al. (2004) found that the static stretching exercises had a negative effect on the balance. Costa et al. (2009) examined the

effects of static stretching exercises applied on the dynamic balance performance for a period of both 15 and 45 seconds (s). They determined that a static stretching exercise for 15s. could have positive effects on the balance performance. Lim et al. (2014) indicated that the static and PNF stretching exercises had no effect on the static balance. Chatzopoulos et al. (2014) have studied the effects of static and dynamic stretching exercises on balance, agility, reaction, and movement time. As a result of their study, it was found that the static stretching exercises had negative effects on balance while the dynamic stretching exercises had no effect. To the best of our knowledge the effects of three different type of stretching on balance performance have not been compared yet. Moreover, the studies examining the effects of stretching exercises on the dynamic balance performance are rare. Because of this the aim of this study is the compare the effects of static, dynamic, and PNF stretching on the dynamic balance performance. Materials and Methods Participants Twelve active male athletes were [(mean±SD) age: 19,67±2,23 years; stature: 172,33±4,52 cm; body mass: 67,56± 8,92 kg; body fat percentage: 13,48±2,37 %] participated in this study as volunteers. Written consent from each participant was obtained before the experiment commenced. The participants abstained from any vigorous physical activity throughout the study. This study was approved by Ethical Committee of Abant Izzet Baysal University. Procedures Before the study all participants informed about all test protocols and beginnig of the experiment participants performed 2 weeks familiarization for test protocols to reduce the possibility of learning effects. Participants attended the laboratory on 4 separate sessions separated by a minimum of 48 hours. On each visit, participants performed 1 of 4 conditions: no stretching (NS), static stretching (SS), dynamic stretching (DS), or proprioceptive neuromuscular facilitation (PNF) in a randomized, crossover design. NS rested for 5 minutes after warm-up. Participants performed dynamic balance test before and immediately after stretching protocols. Experimental design given in the Figure 1.

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Figure 1. Experimental design of the study Stretching Protocols All protocols started with 5 minutes self selected moderate intensity warm-up by using bicycyle ergometer and stretching exercises were performed to quadriceps, hamstring and calf muscles. Static and PNF stretching consisted of a1) supine straight-leg calf muscle stretch, a2) supine straight-leg hamstrings stretch, a3) lying quadriceps stretch (Figure 2.a). Stretching times were controlled by using the digital counter and all stretching exercises were performed by the same investigator. For the static and dynamic stretching, we followed the protocol used by Franco et al. (2012). Static Stretching. Static stretching was performed 3 sets for each muscle at mild discomfort (Figure 2.a). Stretching exercises for one leg were performed 30s. After that participants change the leg and performed

again stretching exercises. During the stretching exercises resting wasn’t given. PNF Stretching. PNF stretching was performed at three stages and each stage lasted 30s. like static stretching. The stretch consisted of 10s of a passive pre-stretch to a point of mild discomfort. Then participant performed maximal isometric contraction for 6s and finishing with 14s of passive stretching. This pattern of stretching was completed 3 sets on each leg for each muscle (Figure 2.a). Dynamic Stretching. Dynamic stretching exercise consisted of five slow repetitions followed by 10 fast repetitions completed as fast as possible on each leg for each muscle. Dynamic stretching exercises were performed 3 sets for each muscle (Figure 2.b).

Figure 2. a) Static and PNF stretching exercises, b) Dynamic stretching exercises Dynamic Balance Performance

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Dynamic balance performance of participants measured by using Biodex (Biodex Balance System, Inc, EN) device. Biodex has moving platform which can tilt 20° horizantally in all directions. Anteriorposterior, medial-lateral scores and overall stability index obtain from the Biodex. Overall stability index is an average tilt from the center of the platform. The higher numeric value of overall stability index indicates worse balance performance and lower overall stability index indicate better balance performance. Resistance levels of platform range from 1 (least stable) to 12 (most stable). Participants performed dynamic balance test at 3 resistance level (Costa et al., 2009). Participants performed dynamic balance test without shoes and set foot comfortable position and foot position was recorded. Each participant performed dynamic balance test at

recorded position. Participants performed 3 trial and each trial lasted 20s. There were 10s resting between trials. Statistical Analyses Data are presented as mean ± SD. The dynamic balance testing results were analyzed using a repeatedmeasures analysis of variance (ANOVA). The significance level was set at p0.05). Also there were no significant

differences between pre-test and post-test for each group.

Figure 3. Overall stability indexes of groups

Discussion and Conclusion In this section, the overall stability index for the dynamic balance obtained following the static, dynamic, and PNF stretching exercises were discussed. According to the results of this study there was no statistically significant difference between the dynamic balance performances of all groups (Figure 3). However, PNF stretching exercises are more appropriate for dynamic balance performance. 156


When the literature is examined, different results were seen about the effects of the dynamic and static stretching exercises on the dynamic balance performance. The effects of dynamic and static stretching exercises on the dynamic balance performance were examined in this study and it was found that there was no statistically significant difference accordingly. Similarly, Tischendorf et al. (2012) found that the static and dynamic stretching exercises didn’t affect the dynamic balance performance. Azeem and Sharma (2014) found that the dynamic and static stretching exercises have same effect on the dynamic balance performance. On the other hand, Chatzopoulos et al. (2014) compared the effects of the static and dynamic stretching exercises on the dynamic balance performance and found that the dynamic stretching exercises were more appropriate than static stretching. In addition to these studies, there are studies in the literature on the effects of the duration of stretching on balance performance. Ahmadabadi et al. (2016) and Wallmann et al. (2012) found that the shortterm static stretching exercises has no affect the dynamic balance while the long-term static stretching has some negative effects on the dynamic balance. Similarly, Costa et al. (2009) and Azeem and Sharma (2014) found that the static stretching exercise applied for a short time of 15s had positive effects on the balance performance. Summarizing the above mentioned study results, the application periods of dynamic and static stretching exercises are one of the important factors affecting the balance performance. According to this study and the studies mentioned above, stretching exercises with a duration of less than 30s do not affect the dynamic balance negatively. On the other hand, in the stretching exercises duration above 30s, dynamic balance was found to be affected negatively. Behm et al. (2004) conducted a static stretching exercise for 45s. and found a decrease in balance performance. In this regard, the stretching exercises, particularly the static stretching exercises, applied over 30s may negatively affect the dynamic balance performance. It is stated that the physiological causes of these adverse effects may be changes and impairments in the muscle-tendon unit and the neurologic factors (Ogura et al., 2007; Behm et al., 2004; Marek et al., 2005). Dynamic stretching exercises cause an increase in nervous activity, muscle and body heat. For this reason it is thought that there is no negative effect of dynamic stretching on dynamic balance performance (Yamaguchi and Ishii, 2005; Behm and Chaouchi, 2011). There are few studies in the literature that examine the effects of PNF stretching on the dynamic balance performance. In this study, there is no statistically significant difference in the dynamic balance performance after the PNF stretching, but there is a change positively. Similarly Ghram et al. (2016) found that PNF stretching exercises enhanced the dynamic balance performance. Positive effects of PNF stretching on performance may be explain with the muscles being in a proper tension level, increased electrical activity in the muscles (Sayers et al., 2008), and irradiation overflow (Ryan et al., 2010). As a result, it was determined that the static, dynamic and PNF stretching exercises performed after warming did not significantly affect the dynamic balance performance. Although there was no significant improvement in dynamic balance performance after PNF stretching, it was affected positively. Therefore PNF stretching may be more suitable than static and dynamic stretching before activities which dynamic balance performance required. 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