The Science and Physiology of Flexibility and Stretching: Implications and Applications in Sport Performance and Health

210 Pages·2018·22.04 MB·English

by  David G Behm

THE SCIENCE AND PHYSIOLOGY OF
FLEXIBILITY AND STRETCHING
Stretchingisafundamentallyimportantpartofsportandexercise,playingaroleinimproving
performance,andpreventinginjuryandrehabilitation,butitsscientificunderpinningshave,to
this point, been overlooked in book publishing. The Science and Physiology of Flexibility and
Stretchingisthemostup-to-dateandcomprehensivebooktocovertheunderlyingphysiology
and psychologyofstretching, criticallyassessing why, when,and how weshouldstretch,as
wellasofferingahighlyillustrated,practicalguidetostretchingexercises.
Placingstretchinginthecontextofbothhealthandperformance,thefirstsectionofthebook
setsoutthesciencebehindstretching,criticallyassessingthebenefits,disadvantages,androlesof
differenttypesofstretching,exploringthemechanismsbehindincreasingrange-of-movement
through stretching and other methods, and offering evidence-based guidance on building
stretching into warm-ups. In its second section, the book provides a step-by-step guide to
static,dynamic,andPNFstretchingexercisesforbeginners,throughrecreationalathletes,toelite
performers.
Richlyillustrated,andincludinganonlineresource,TheScienceandPhysiologyofFlexibility
and Stretching provides an important scientific enquiry into stretching, and an invaluable
reference for any strength and conditioning coach or student, personal trainer, sports coach
orexercisescientist.
DavidG.Behm,PhD,isaUniversityResearchProfessorattheSchoolofHumanKinetics
andRecreation,MemorialUniversityofNewfoundland,Canada.Hewasahighlycompeti-
tive athlete, was drafted into the Canadian Football League (1979) and won Canadian
provincialchampionships in tennis (Saskatchewan:1987) and squash(Newfoundland: 2000,
2002). His athletic background led him to an academic career in the areas of applied
neuromuscular physiology and sport/exercise science. Dr Behm has won a number of
university, national, and international awards. He has published over 230 peer-reviewed
scientific articles with over 14,000 citations. He consistently presents his research findings
internationally and his work is often featured in popular fitness and health magazines, and
onlinepublications.Hehasbeenrankedno.1expert/scientistintheworldforstretchingby
Expertscape,andno.8forresistancetraining,no.14forplyometrics,andno.24formuscle
fatigue.
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THE SCIENCE AND
PHYSIOLOGY OF
FLEXIBILITY AND
STRETCHING
Implications and Applications in
Sport Performance and Health
David G. Behm
Firstpublished2019
byRoutledge
2ParkSquare,MiltonPark,Abingdon,OxonOX144RN
andbyRoutledge
711ThirdAvenue,NewYork,NY10017
RoutledgeisanimprintoftheTaylor&FrancisGroup,aninformabusiness
©2019DavidG.Behm
TherightofDavidG.Behmtobeidentifiedasauthorofthisworkhas
beenassertedbyhiminaccordancewithsections77and78ofthe
Copyright,DesignsandPatentsAct1988.
Allrightsreserved.Nopartofthisbookmaybereprintedorreproduced
orutilisedinanyformorbyanyelectronic,mechanical,orothermeans,
nowknownorhereafterinvented,includingphotocopyingand
recording,orinanyinformationstorageorretrievalsystem,without
permissioninwritingfromthepublishers.
Trademarknotice:Productorcorporatenamesmaybetrademarksor
registeredtrademarks,andareusedonlyforidentificationandexplanation
withoutintenttoinfringe.
BritishLibraryCataloguing-in-PublicationData
AcataloguerecordforthisbookisavailablefromtheBritishLibrary
LibraryofCongressCataloging-in-PublicationData
Names:Behm,DavidG.,author.
Title:Thescienceandphysiologyofflexibilityandstretching:implications
andapplicationsinsportperformanceandhealth/DavidG.Behm.
Description:Abingdon,Oxon;NewYork,NY:Routledge,2019.|
Includesbibliographicalreferencesandindex.
Identifiers:LCCN2018023146|ISBN9781138086906(hbk)|ISBN
9781138086913(pbk)|ISBN9781315110745(ebk)
Subjects:LCSH:Stretch(Physiology)|Stretchingexercises.
Classification:LCCQP310.S77B452019|DDC613.7/182–dc23
LCrecordavailableathttps://lccn.loc.gov/2018023146
ISBN:978-1-138-08690-6(hbk)
ISBN:978-1-138-08691-3(pbk)
ISBN:978-1-315-11074-5(ebk)
TypesetinBembo
bySwales&WillisLtd,Exeter,Devon,UK
VisittheeResources:www.routledge.com/9781138086913
I dedicate this book to:
(cid:129) My lovely wife, Joanne and wonderful daughter Anna, who have
kept me balanced and grounded;
(cid:129) My many graduate students without whom it would have been
impossible to collect and disseminate such a body of sport and
exercise science literature and knowledge.
(cid:129) My friends and colleagues at Memorial University and around
the world who continue to inspire and support me.
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CONTENTS
Listoffigures viii
Listoftables xii
Listofabbreviations xiii
1 Mypersonalmotivationforstretching 1
2 Historyofstretching 5
3 Typesofstretchingandtheeffectsonflexibility 14
4 Mechanismsunderlyingacutechangesinrangeofmotion 48
5 Training-relatedrangeofmotionchangesandmechanisms 76
6 Recommendationsforstretchingprescription 81
7 Stretchingeffectsoninjuryreductionandhealth 95
8 Doesstretchingaffectperformance? 106
9 Effectofstretchtrainingonperformance 136
10 Otherflexibility-enhancingtechniques 139
11 Stretchingexerciseillustrations 165
Index 192
FIGURES
1.1 DavidBehm(32)caught“again”frombehind 2
2.1 Pandiculation 6
2.2 Yogapositions 8
2.3 PersianmeelsandIndianclubs 9
3.1 Unassistedandassistedpassivestaticstretchingwithapartner
oraband 15
3.2 Dynamicstretching(hipextensionandflexion) 17
3.3 Proprioceptiveneuromuscularfacilitation(PNF)stretching
forthehamstrings 18
3.4 Neuromobilization 21
3.5 Standardandelectronicgoniometers 29
3.6 Inclinometers 31
3.7 Sit-and-reachtest 33
3.8 Collagenandelastinfibreswithinatissue 35
4.1 Hoffmanreflexandtendonreflex 50
4.2 Tendonormyotacticreflexwithmonosynapticexcitationof
theagonistmuscleanddisynapticreciprocalinhibitionofthe
antagonistmuscle(reciprocalinhibitionnotshowninthis
figure) 51
4.3 Nuclearbagandchainfibreslocatedwithinanintrafusal
musclespindle 52
4.4 Golgitendonorgans 53
4.5 Renshawcellsandrecurrentinhibition 54
4.6 Cutaneousnervereceptors 55
4.7 SkeletalrestrictionsonROM 60
4.8 HarryHoudini 62
Figures ix
4.9 Contortionistwithhypermobilejoints 62
4.10 Titinandmyofilamentstructure 65
4.11 Fibronectinandintegrin 66
6.1 StretchingunderunstableconditionstoimproveROMand
metastability 88
8.1 Olympicsprint2016 109
8.2 Ferrari(tightersuspension)versusCadillac(morecompliant,
lessstiffsuspension) 110
8.3 Electromechanicaldelay(EMD) 112
8.4 Stretch-shorteningcycle:hurdlejumps(fromrighttoleft)
beginningwithtake-off(propulsion),flightphase,(clearance
ofthehurdle),landing(involvingeccentriccontractionsto
absorbthereactionforces),withashortcontact(amortization
ortransitionphase)time,followedbyconcentriccontractions
foranotherpropulsionphase 113
8.5 Stretch-shorteningcycle:drop-jumppreparation,landing
(amortizationortransitionphasewithelongation/stretching
ofmusclesandtendons),andtake-off(propulsion:concentric
contractions) 114
8.6 Drop-jumpstretch-shorteningcycle(SSC)reactionforces
withashortversuslongcontacttime 117
8.7 Gatecontroltheoryofpain 127
10.1 Foamrollersandrollermassagers 140
10.2 Diffusenoxiousinhibitorycontrol 144
10.3 Gluteals 148
10.4 Quadriceps 149
10.5 Adductors(groin) 150
10.6 Tensorfascialatae 150
10.7 Hamstrings 151
10.8 Plantarflexors 151
10.9 Tibialisanterior 152
10.10 Innerormedialcalf(medialsoleusandgastrocnemius) 152
10.11 Outerorlateralcalf(lateralsoleus,gastrocnemius,and
peronei) 153
10.12 Soleofthefoot 153
10.13 Pectorals 154
10.14 Pectoralsandanteriordeltoid 154
10.15 Lateralshoulder(deltoid)andarm(bicepsandtricepsbrachii) 154
10.16 Posteriorshoulder(deltoids)andtricepsbrachii 155
10.17 Posteriorshoulders(deltoidsandtrapezius) 155
10.18 Bicepsbrachii 156
10.19 Tricepsbrachii 156