Inoue T, Suzuki S, Hagiwara R, Iwata M, Banno Y, Okita M. Pathobiology. No significant differences were observed in polysomnography or quality of life measures. They were also instructed to record their bedtime and wake-up time by pressing the event button. Sleep. J Am Geriatr Soc. The analyzed sleep variables were: total sleep time (TST), SE (the ratio between TST and total recording time x 100), SOL, REM latency (LREM), WASO, arousals, apnea hypopnea index, periodic leg movement, and percentage of each sleep stage. [ Links ], 8. Reference: Herbert RD, Gabriel M. Effects of stretching before and after exercise on muscle soreness and risk of injury: systematic review. 2002 Aug 31;325(7362):468. doi: 10.1136/bmj.325.7362.468. There were no significant differences between the control group and the other participants in baseline measures (see Table 1). No matter what your middle-school gym teacher said, you actually shouldn't perform static stretching before you exercise, especially if your workout involves the lower body. There were significant differences in actigraphy data between groups for sleep latency (F2,24 = 4.16; p = 0.03), SE (F2,24 = 5.46; p = 0.01) and WASO (F2,24 = 5.94; p = 0.008). 1998;30:740-5. However, numerous other potential biases associated with non-randomization and fewer participant-researcher interactions in the control group could have resulted in greater improvements in the experimental treatments, including expectancy, demand, and Hawthorne effects. All scores ranged from 0 to 100, with a higher score indicating better quality of life.33. BMJ. [ Links ], 22. Comparative efficacy of CPAP, MADs, exercise-training, and dietary weight loss for sleep apnea: a network meta-analysis. All of the studies meeting the criteria employed static stretching. Epub 2006 Feb 13. Post-hoc analysis showed significant differences between the control and stretching groups (Table 3), but not between the resistance exercise and stretching groups. The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review. [ Links ], 4. One-way analysis of variance (ANOVA), p > 0.05. Sleep was evaluated with polysomnography, actigraphy, and questionnaires. Youngstedt SD, Kripke DF, Elliott JA. Pa J, Goodson W, Bloch A, King AC, Yaffe K, Barnes DE. 2003;26:81-5. Disclosure The authors report no conflicts of interest. Key words: Sleep; physical activity; mood; flexibility; strength exercise. 2016 Oct 14;53:23-31. doi: 10.1515/hukin-2016-0007. Background: Many people stretch before or after (or both) engaging in athletic activity. American Academy of Sleep Medicine (AASM). 2002;59:131-6. Effect of acute physical exercise on patients with chronic primary insomnia.J Clin Sleep Med. Of this total, 192 did not meet the inclusion criteria. A post-exercise stretch will also slow down your breathing and heart rate, and bring the mind and body back to a resting state. This review included randomized or quasirandomized investigations that studied the effects of any stretching technique, before or after exercise, on delayed-onset muscle soreness, risk of injury, or athletic performance.  This is an Open Access article distributed under the terms of the Creative Commons Attribution Non-Commercial License, which permits unrestricted non-commercial use, distribution, and reproduction in any medium, provided the original work is properly cited. The available patients were randomly allocated into resistance exercise or stretching, using the RANDBETWEEN function (1:1 basis) in Microsoft Excel®. However, compared with the control treatment, resistance exercise and stretching led to significantly greater improvements in Insomnia Severity Index scores (-10.5±2.3, -8.1±2.0 vs. 2.3±1.8, respectively), and actigraphic measures of sleep latency (-7.1±4.6, -5.2±1.9 vs. 2.2±2.1 min), wake after sleep onset (-9.3±2.8, -7.1±3.0 vs. 3.6±4.2 min), and sleep efficiency (4.4±1.8, 5.0±0.8 vs. -2.3±2%). Epub 2019 Sep 2. Results of comparable studies were pooled using a fixed-effects model meta-analysis. 2019;74:e1066. The total score is interpreted as follows: absence of insomnia (0-7); sub-threshold insomnia (8-14); moderate insomnia (15-21); and severe insomnia (22-28).27, The Pittsburgh Sleep Quality Index (PSQI) was used to assess sleep quality over the previous 4 weeks in the pre- and post-intervention. The aim of this study was to assess the effects of resistance exercise and stretching on sleep, mood, and quality of life in chronic insomnia patients. Sleep. The effect of exercise training on obstructive sleep apnea and sleep quality: a randomized controlled trial. Duncan post-hoc analysis showed significant differences between the control group and both the resistance exercise and stretching groups (Table 2). Thus 20 patients began the intervention programs and nine remained in the control group. To our knowledge, this is the first study to have investigated the chronic effects of resistance exercise on insomnia and the first study to have evaluated sleep after resistance exercise using actigraphy and PSG.16 The mechanisms by which resistance exercise might improve sleep are unclear.16 The lack of significant difference is consistent with the results of Tworogger et al.,25 who compared moderate-intensity aerobic exercise and stretching in post-menopausal women. Each full training session lasted approximately 50 min. Our expectation that resistance exercise would lead to greater sleep improvements than stretching was based on the more extensive literature indicating sleep improvements following resistance exercise.17 [ Links ], 7. Suna JM, Mudge A, Stewart I, Marquart L, O'Rourke P, Scott A. Sleep. Please enable it to take advantage of the complete set of features! [ Links ], 14. Sleep Med. Improves posture. [ Links ], 15. Bastien CH, Vallieres A, Morin CM. However, resistance exercise has been shown to cause significant improvements in subjective sleep quality in older adults with depression.17,18. Morin CM, HauriPJ, Espie CA, Spielman AJ, Buysse DJ, Bootzin RR. 2017;34:200-8. In conclusion, the results suggest no significant differences between 4-month resistance exercise vs. stretching for improving insomnia severity and objective and subjective sleep in patients with chronic insomnia. Increasing flexibility through stretching is one of the basic tenets of physical fitness. 2003;26:830-6. Study design timeline.ISI = insomnia severity index; POMS = Profile of Mood States; PSG = polysomnography; PSQI = Pittsburgh Sleep Quality Index; REM = rapid eye movements; SE = sleep efficiency; SF-36: Short Form 36-Item Health Survey; SOL = sleep onset latency; TST = total sleep time; WASO = wake after sleep onset.Â, Sleep evaluated by polysomnography, actigraphy, and questionnairesÂ, Clinical symptoms of mood and quality of lifeÂ, Physical tests: 1RM and sit and reach flexibility test resultsÂ. Sleep Med Rev. However, there were no significant post-intervention differences between the resistance exercise and stretching groups for actigraphic sleep. Sleep Med. Am J Physiol Regul Integr Comp Physiol. A 1RM strength test was used to assess maximum strength in the exercise group. It is a short and easy self-applied scale with seven items scored from 0 to 4, with a total score varying from 0 to 28. All evaluations were conducted according design in all three experimental groups (Figure 1). Epub 2008 Oct 15. 2012;19:186-93. All insomnia patients successfully completed the 48 exercise sessions. Zhongguo Gu Shang. This is further amplified in aerial training as we are dropping dynamic loads on our bodies joints and muscles. 1. Tworoger SS, Yasui Y, Vitiello MV, Schwartz RS, Ulrich CM, Aiello EJ, et al. It is common for athletes to stretch before (for warming up) and after exercise in an attempt to reduce risk of injury and increase performance. Effects of resistance exercise training and stretching on chronic insomnia. [ Links ], 23. Wickwire EM, Shaya FT, Scharf SM. Global PSQI scores also differed between groups (F2,24 = 6.08; p=0.007), as well as SE (F2,24 = 4.21; p = 0.03) and sleep duration (F2,24 = 4.81; p = 0.02), assessed using PSQI. The importance of stretching after exercise. Further validation of actigraphy for sleep studies. Clin Sports Med. At 24 hours postexercise, the pooled mean effect of stretching after exercise was −0.9 mm (on a 100-mm scale; negative values favor stretching), with a 95% confidence interval (CI) of −4.4 to 2.6 mm. Table 2 Sleep evaluated by polysomnography, actigraphy, and questionnairesÂ. [ Links ], 27. Which usually means never. Clinics (Sao Paulo). Buttock stretch – hold for 10 to 15 seconds The survival analysis identified a pooled estimate of the all-injuries hazard ratio of 0.95 (ie, a 5% decrease in injury risk; 95% CI = 0.78 to 1.16), which was not statistically significant. Effect of exercise and cognitive activity on self-reported sleep quality in community-dwelling older adults with cognitive complaints: a randomized controlled trial. Objectives: The aim of this review was to determine effects of stretching before or after exercise on the development of post-exercise muscle soreness. Front Vet Sci. 2015;19:75-83. Automatic sleep/wake identification from wrist activity. 2002;325:468. Youngstedt SD. Changes in maximal strength and flexibility were also assessed using repeated measures ANOVA following the resistance exercise and stretching interventions, respectively. These differences could have favored greater improvements in the experimental participants, although the control group could not be considered non-volunteers, since they did devote considerable time to the study assessments. Circadian phase-delaying effects of bright light alone and combined with exercise in humans. [ Links ], 13. Effects of resistance exercise training and stretching on chronic insomnia, Giselle S. Passos2  By stretching the muscles after exercise, these toxins move into the bloodstream and out of the muscles, where they can be broken down and eradicated. I also know that after exercise, my mind is pulling me toward the next thing on my to-do list. Moreover, post-hoc analysis indicated that 80% power to detect significant differences (p < 0.05) in improvement in ISI between resistance exercise and stretching would have required 109 participants. The Profile of Mood States (POMS) questionnaire was used to evaluate mood states. Four one-repetition attempts were then performed to establish the 1RM load, which was only validated when the movements were correctly performed. Moreover, both the resistance exercise and the stretching interventions improved sleep quality (PSQI) and actigraphic measures of home sleep (SOL, WASO, and SE) compared to the control group, but no significant differences between treatments were observed for polysomnographic variables. Table 1 General participant characteristicsÂ. An ideal time to do most of your static stretching is after exercise, that is, immediately after your post-exercise cool-down. Conclusions: The data on stretching and muscle soreness indicate that, on average, individuals will observe a reduction in soreness of less than 2 mm on a 100-mm scale during the 72 hours after exercise. 1992;15:461-9. [Randomized controlled trials on the influence and mechanism of manipulation on delayed onset muscle soreness after eccentric exercise]. [ Links ], 33. da Mota Falcão D, Ciconelli RM, Ferraz MB. 1997;20:95-101. There were no significant baseline differences between treatments. PSQI-Sleep efficiency increased after resistance exercise compared with control (19.5±3.9 vs. 2.1±4.3%). The recording began at the patient’s habitual bedtime and finished at 7 a.m. However, in agreement with our second hypothesis, both resistance exercise and stretching decreased insomnia severity (ISI). Translation and cultural adaptation of quality of life questionnaires: an evaluation of methodology. The following Technogym muscle workout equipment was used: adductor for the thigh adductors; abductor for the thigh abductors; leg extension for the quadriceps; leg curl for the hamstrings; abdominal crunch for the abdominal region; lower back for the paravertebral muscles; chest press for the pectoral area; vertical traction for the shoulders; arm curl for the biceps; and arm extension for the triceps. 2014;62:2319-26. Eh, I'll just do it later. Thus, all patients completed the 48-session protocol. Data presented as mean ± standard error in pounds. Results from the soreness studies were pooled by converting the numeric scores to percentages of the maximum possible score. Sleep. In the present study, the lack of significant improvements in PSG measurements of objective sleep could be attributable to the fact that PSG was assessed on only one night, whereas actigraphy was assessed over 15 nights. [ Links ], 16. At 48 hours, the pooled mean effect was 0.3 mm (95% CI = −4.0 to 4.5 mm), whereas at 72 hours, the pooled mean effect was −1.6 mm (95% CI = −5.9 to 2.6 mm). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. doi: 10.6061/clinics/2019/e1066. Relieve pain Stretching is widely used in back pain treatment. Effects of passive stretching on muscle injury and HSP expression during recovery after immobilization in rats. Effects of Acute Fatigue of the Hip Flexor Muscles on Hamstring Muscle Extensibility. Aug 20, 2019 - Explore Linda Dingeldein's board "Stretching Exercises" on Pinterest. Subjects in all studies were healthy young adults between the ages of 18 and 40 years (inclusive). Similarly, Li et al.38 found a significant reduction in anxiety after progressive muscle relaxation in pulmonary arterial hypertension patients.