Men and Stretching: What Researchers Found

A recent study on football players revealed stretching can improve performance and cardiovascular health. The trick is performing the right moves at the right time. When stretching routines are correctly done, they can improve a person’s strength and speed during their chosen sport.

The Stretch

The test involved comparing dynamic moves to static stretches. Dynamic stretching involves moving the joints and tendons slowly but purposefully. The movements should be similar to the ones you will be performing in the workout routine or on the field. For example, footballers might do lunges or walking leg hugs.

Static stretching begins by putting a group of muscles under tension and then holding that position. The stretch should feel slightly uncomfortable for it to be effective. Some forms of this type of exercise are toe touches and leg splits.

Benefits

There were some benefits to both activities. The dynamic moves increased men’s explosive strength by 10%. By doing dynamic stretches, a footballer could spring off the line faster and with 10% more power than his opponents.

Men should not ignore static work. The people who engaged in this type of work had fewer injuries and were more flexible. The entire routine only takes a few minutes. If you are crunched for time, static moves are better than nothing, and the payoff could be more mobility and better health.

When

People should complete the dynamic moves during the warm-up session to get the most benefit. Participants in the study got their heart rate up. Heart-pounding activities direct blood flow into the muscles and lubricate joints.

The hold-and-pause stretches were most beneficial when completed after a workout. As noted, there is no need to stretch for long periods. Players can hold a move for about 20 seconds. This is enough time to loosen the muscle.

Calories

The researchers found that men who performed the dynamic moves before their training burned about 70 more calories. The non-dynamic participants only burned less than 30 calories.

On the other hand, the static moves proved to help arterial rigidity in the 40-something age group.

It would appear that men can benefit from moving stretches before a workout as well as traditional holding stances after the game or event.