Assessing the impact of a novel dynamic stretching routine targeting myofascial chains for warm-up in trained adults

Stretching is essential for maintaining overall health and is a key component of warm-up routines for well-trained individuals and athletes. The most commonly used stretching methods include static stretching (SS), dynamic stretching (DS), and ballistic stretching (BS). However, there is still an ongoing debate in the literature regarding which method is most effective, particularly with the growing interest in approaches that target myofascial chains rather than isolated muscle groups. In this context, the present study introduces a novel dynamic stretching protocol based on myofascial chains, designed to be incorporated into the warm-up routines of well-trained adults. The study aimed to evaluate the effects of this innovative protocol on mobility, balance, heart rate, lactate levels, and jumping performance.

Nineteen well-trained men without sport-specific training were recruited for the experiment. The protocol consisted of three sessions, each differing in the activities performed between pre- and post-functional tests. On the first day, no activities (NA) were conducted. On the second and third days, participants were split into two groups, with one performing SS and the other following the novel DS routine. During each session, four functional tests were conducted: an incremental treadmill Run Test (RT), single-leg balance tests for both legs, repeated countermovement jumps, and joint mobility assessments.

The results indicated that both the innovative DS and SS protocols significantly improved joint mobility (p-values ranging from <0.001 to 0.049) and increased heart rate (p-values from <0.001 to 0.036). However, only DS led to a significant improvement in jump height (p = 0.026), whereas SS was associated with better balance, which was not observed in DS.

These findings support the effectiveness of the novel dynamic stretching protocol, particularly as a warm-up strategy when explosive and reactive performance is required.