The Effect Of Dynamic And Static Stretching On Flexibility And Sports Performance

Objective: To systematically evaluate the effect of dynamic and static stretching on the flexibility and athletic performance,determine its immediate and periodic effects,and propose the optimal stretching plan through the adjustment effect test.The application effect of extension technology provides theoretical basis and practical basis.Methods: Formulate search terms and establish systematic inclusion and exclusion criteria;search and filter relevant documents in different databases and determine included documents;extract and enter relevant indicators with reference to the Cochrane data extraction table,and adopt Cochrane bias risk assessment The tool is used for methodological quality evaluation and bias evaluation of the included literature;Stata 15.0 software is used for statistical analysis,and fixed or random effect models are used for overall effect,heterogeneity,and publication bias test,and adjusted according to different outcome indicators and different intervention programs The variables were analyzed by subgroup analysis and dose-effect test.Results: According to the inclusion and exclusion criteria,the study included 54 randomized controlled trials,including 34,10,and 10 low-,medium-,and high-risk documents respectively;the total sample size included in the original literature was 2154,including 1217 in the experimental group,937 cases in the control group;the meta-analysis results are as follows:(1)Comprehensive effect test shows that static stretching can significantly improve the flexibility of the subjects(SMD=0.63,P=0.000,I~2=57.9%),and also has a certain positive significance in promoting sports performance(SMD=0.19,P=0.027,I~2=0.0%);and the effect of dynamic stretching on flexibility(SMD=0.52,P=0.000,I~2=0.8%)and athletic performance(SMD=0.41,P=0.000,I~2=0.0%)It also showed a significant positive impact.(2)The adjustment effect test shows that based on the existing evidence,the study only found static stretching on the shoulder joint,hip flexion,knee extension / flexion,ankle dorsiflexion mobility,and straight leg elevation and seated body flexion tests.Has a good intervention effect,and can significantly improve the test performance of the jump performance of the subjects(SMD=0.28,P=0.021,I~2=0.0%);while dynamic stretching can significantly improve the knee extension activity and ankle of the subjects The degree of dorsiflexion of the joint has a significant positive effect on the test performance of the jumping performance category(SMD=0.44,P=0.001,I~2=0.0%)and speed performance category(SMD=0.35,P=0.044,I~2=0.0%).(3)Dose effect test showed that acute static stretching can significantly improve the flexibility of the subjects(SMD=0.49,P=0.000,I~2=53.5%),but the existing evidence has not found that the program has an effect on sports performance;and Acute dynamic stretching shows a more favorableintervention effect on flexibility qualities(SMD=0.54,P=0.000,I~2=12.6%)and athletic performance(SMD=0.47,P=0.015,I~2=14.9%),and is in motion The optimal dose effect of flexibility quality(SMD=0.76,P=0.010,I~2=40.4%)and athletic performance(SMD=1.34,P=0.003)was achieved when the number of repetitions was 15 times.Long-term static stretching has a certain positive effect on flexibility(SMD=0.72,P=0.000,I~2=59.4%)and athletic performance(SMD=0.20,P=0.035,I~2=0.0%),especially on flexibility Improvement has a greater positive significance,and the intervention program is 4 to 6 weeks(SMD=0.82,P=0.000,I~2=41.5%),2 to 3 times a week(SMD=0.87,P=0.000,I~2=63.6%)when the optimal dose effect is achieved;while the positive effect of long-term static stretching on athletic performance is significant,the available evidence is insufficient to determine the optimal dose effect.Long-term dynamic stretching also showed significant positive effects on flexibility(SMD=0.51,P=0.009,I~2=3.1%)and athletic performance(SMD=0.37,P=0.005,I~2=0.0%),and the intervention program was 4 to 6 weeks(SMD=0.43,P=0.007,I~2=0.0%),2 to 3 times a week(SMD=0.36,P=0.018,I~2=0.0%)to achieve the optimal dose effect of sports performance,and The available evidence is insufficient to determine the optimal dose effect of long-term dynamic stretching on flexibility.Conclusion:(1)In terms of improving flexibility,long-term static stretching shows the best intervention effect,and the optimal stretching program is based on an intervention period of 4 to 6 weeks and an intervention frequency of 2 to 3 times a week;When the purpose of warming up before training or competition,acute dynamic stretching shows a more beneficial intervention effect than acute static stretching,and the stretching strength with 15 repetitions of movements is the optimal dose.(2)In terms of promoting athletic performance,both dynamic and static stretching exhibit positive effects of varying degrees,while acute dynamic stretching exhibits a more beneficial intervention effect,and the tensile strength with 15 repetitions of movement is the most The dose of superior effect amount,but the evidence of this result is less and the credibility is lower,and the reliability of this conclusion still needs further scientific demonstration.(3)Static stretching can effectively improve the performance of subjects in the jumping class,and no significant effect has been found on the speed performance class and the distal speed performance class;however,the effect of dynamic stretching on the performance of the jumping class is more favorable than the static stretching And the impact on the speed performance category also has a significant positive significance,so dynamic stretching exercises should be used before jumping and speed performance-led projects.