Vibrations turbocharge static stretches
Many bodybuilders love to stretch, but we know static stretches temporarily reduce maximal strength and power. The current recommendation is therefore to execute static stretches after–and not before or during–the workout.
A new technology seems promising in circumventing this problem: vibration training. In this study, the range of motion and vertical jump power of 22 young female gymnasts (aged 11,3 ± 2,6 years and 35,3 ± 11,6 kg, on average) were measured after they:
- performed static stretches on a vibrating machine
- used the vibrating machine only
- performed static stretches only
The stretches were done so as to put the stretched limb in contact with the vibrating machine.
Overall, results indicate that the range of motion improved the most when static stretches were performed together with the vibrating machine, and that vertical jumping power was maintained when this modality was used.
The range of motion improved less and vertical jumping power was reduced when static stretches were performed alone.
Practically, this means that bodybuilders who stretch before or during the workout might benefit from doing so on a vibrating machine. These results were obtained by little girls however: we can’t tell for sure they apply to fully grown-up men.
Reference:
Kinser AM et coll. Vibration and stretching effects on flexibility and explosive strength in young gymnasts. Med Sci Sports Exerc 40:133 – 140. 2008.
http://www.ncbi.nlm.nih.gov/pubmed/18091012?dopt=AbstractPlus
Additional reading:
Issurin VB et coll. Effect of vibratory stimulation training on maximal force and flexibility. J. Sports Sci. 1994;12:561–6.
http://www.ncbi.nlm.nih.gov/pubmed/7853452
Ronnestad BR. Comparing the performance-enhancing effects of
squats on a vibration platform with conventional squats in recreationally resistance-trained men. J. Strength. Cond. Res. 2004; 18:839–45.
http://www.ncbi.nlm.nih.gov/pubmed/15574092
Sands WA et coll. Flexibility enhancement with vibration: acute and long-term. Med. Sci. Sports Exerc. 2006;38:720–5.
http://www.ncbi.nlm.nih.gov/pubmed/16679989
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Post by: CarlJuneau