Time-dependent effects of acute stretching on power, balance, and flexibility in contemporary dancers: a randomized...

To evaluate the acute effects of proprioceptive neuromuscular facilitation (PNF), static (SS) and dynamic (DS) stretching on flexibility, power, and balance in contemporary dancers and to analyze the time-dependent flexibility changes to optimize stretching strategies for training and performance. A randomized crossover trial was conducted with 24 university-level contemporary dancers. In phase one, participants completed sit-and-reach (S&R), countermovement jump (CMJ), and Y-balance (YBT) tests immediately post-stretching. In phase two, only S&R was measured before stretching, immediately after, and at 5, 10, and 15 min post-stretching. PNF (ES = 0.329, p < .001), SS (ES = 0.263, p < .01), and DS (ES = 0.306, p < .01) significantly improved S&R, with PNF and DS being more effective than control (CON) (p < .05). DS and PNF showed progressive improvements over 15 min (p < .01), while SS peaked at 10 min (ES = 0.389, p < .01) before slightly declining (ES = 0.343, p < .01). No significant changes were found in CMJ or YBT (p > .05). For contemporary dancers who require high flexibility, SS, DS, and PNF stretching effectively enhance flexibility within 15 min post-stretching without negatively impacting power or balance.