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

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.