ACUTE EFFECTS OF DYNAMIC WARM-UP AND STATIC STRETCHING ON BALANCE: AN APPROACH USING THE Y BALANCE TEST

Abstract

Muscle warm-up is recognized for its preventive effects and its capacity to optimize motor performance during physical activities. Among the most commonly employed strategies are dynamic warm-up—characterized by active movements that aim to functionally activate muscle groups—and static stretching, which focuses on increasing muscle extensibility. This study aimed to compare the acute effects of these two approaches on dynamic balance in physically active young adults. The sample comprised 25 men aged between 18 and 45 years, all of whom were regular resistance training practitioners. Participants performed the Y Balance Test (YBT) before and after each warm-up protocol, administered on separate days in a randomized order. The dynamic warm-up consisted of five minutes of low-intensity cycling on a stationary ergometer, whereas the static stretching protocol included standardized sets for both lower and upper limbs, with each segment stretched for 30 seconds. The results showed statistically significant improvements in specific directions of the YBT, regardless of the warm-up strategy. However, direct comparison between the two modalities did not reveal any significant differences. It is concluded that both dynamic warm-up and static stretching promote immediate beneficial effects on dynamic balance and can be safely, efficiently, and interchangeably employed in preparation for activities that require postural control and functional stability.