🤸🏻♂️ Stretching time with my personal physio! #physio #fitness #training #fitness #yoga #swim #bike #run #triathlon #ironman And a great study about stretching and performance. 1️⃣ Static stretching & proprioceptive neuromuscular facilitation induce small to moderate decrease in performance immediately after stretching. 2️⃣ Greater performance deficits with >60sec than with <60sec static stretching per muscle group are observed. 3️⃣ Static stretching demonstrates a moderate performance benefits at longer muscle lengths. 4️⃣ But most studies did not include post stretching dynamic activities & testing is performed an average 3-5 minutes after stretching. 5️⃣ When post stretching activities are included, no clear performance effect is observed. 6️⃣ Static stretching & proprioceptive neuromuscular facilitation stretching have no clear effect on injury. 7️⃣ All form of training induce range of motion improvements, typically lasting < 30 minutes. 8️⃣ ✅💥In conclusion, stretching within a warm up that includes additional post stretching dynamic activity is recommended.