Chronic and Acute Flexibility of Men and Women Using Three Different Stretching Techniques

Etnyre, Bruce; Lee, Eva J.

doi:10.1080/02701367.1988.10605507

Cited by 62 publications

(59 citation statements)

References 11 publications

(30 reference statements)

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“…The trend of result obtained in this study is significant considering the fact that several authors had chosen different time durations ranging from 15 to 120 seconds (Charis et al, 1985;Madding et al, 1987 andEtnyre et al, 1988) with little evidence on the most effective duration. We observed that the achieved level of increased hamstrings flexibility was sustained by the 5 intervention groups up to 7 days post completion of the intervention procedure.…”

Section: Discussionmentioning

confidence: 87%

The effects of static stretch duration on the flexibility of hamstring muscles

Odunaiya¹,

Hamzat²,

Ajayi³

2006

African Journal of Biomedical Research

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The effects of duration of a static stretching protocol (Intervention) on hamstrings tightness were evaluated. Sixty purposively sampled subjects with unilateral hamstring tightness that had no history of low back and lower extremity dysfunctions that necessitated medical intervention participated in the study. They we re randomly assigned into one of 5 intervention and one control groups. Groups a, b, c, d, e subjects had their hamstrings passively stretched for 120, 90, 60, 30, and 15 seconds respectively, while group f served as control. Th is intervention was carried out on alternate days for 6 consecutive weeks. Knee extension deficit (KED) was measured for all groups at baseline, weekly and 7 days post cessation of the intervention (carry-over). Data were analysed using one-way ANOVA and paired t-test at 0.05 alpha. A significant reduction (P<0.05) was observed in the KED of subjects in all the intervention groups across the 6 intervention weeks. There was no significant difference between the immediate post intervention and carry-over KED values (p>0.05). The study shows that statically stretching tight hamstrings for any duration between 15 and 120 seconds on alternate days for 6 weeks would significantly increase its flexibility. The effect was also sustained for up to 7 days post intervention.

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Section: Discussionmentioning

confidence: 87%

The effects of static stretch duration on the flexibility of hamstring muscles

Odunaiya¹,

Hamzat²,

Ajayi³

2006

African Journal of Biomedical Research

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“…A number of studies report greater ROM improvements after PNF compared with SS within a single session (Etnyre and Lee 1988;Ferber et al 2002;O'Hora et al 2011). On the other hand, SS has also been shown to provide ROM increases similar to those of PNF within a single session (Condon and Hutton 1987;Maddigan et al 2012).…”

Section: Acute Effects Of Ss Ds and Pnf On Joint Rommentioning

confidence: 97%

Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review

Behm

Blazevich

Kay

et al. 2016

Appl. Physiol. Nutr. Metab.

485

530

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Abstract:Recently, there has been a shift from static stretching (SS) or proprioceptive neuromuscular facilitation (PNF) stretching within a warm-up to a greater emphasis on dynamic stretching (DS). The objective of this review was to compare the effects of SS, DS, and PNF on performance, range of motion (ROM), and injury prevention. The data indicated that SS-(-3.7%), DS-(+1.3%), and PNF-(-4.4%) induced performance changes were small to moderate with testing performed immediately after stretching, possibly because of reduced muscle activation after SS and PNF. A dose-response relationship illustrated greater performance deficits with ≥60 s (-4.6%) than with <60 s (-1.1%) SS per muscle group. Conversely, SS demonstrated a moderate (2.2%) performance benefit at longer muscle lengths. Testing was performed on average 3-5 min after stretching, and most studies did not include poststretching dynamic activities; when these activities were included, no clear performance effect was observed. DS produced small-to-moderate performance improvements when completed within minutes of physical activity. SS and PNF stretching had no clear effect on all-cause or overuse injuries; no data are available for DS. All forms of training induced ROM improvements, typically lasting <30 min. Changes may result from acute reductions in muscle and tendon stiffness or from neural adaptations causing an improved stretch tolerance. Considering the small-to-moderate changes immediately after stretching and the study limitations, stretching within a warm-up that includes additional poststretching dynamic activity is recommended for reducing muscle injuries and increasing joint ROM with inconsequential effects on subsequent athletic performance.Key words: static stretch, dynamic stretch, proprioceptive neuromuscular facilitation, ballistic stretch, flexibility, warm-up.Résumé : Depuis peu, on utilise plutôt l'étirement dynamique (« DS ») que l'étirement statique (« SS ») ou la facilitation neuromusculaire proprioceptive (« PNF ») au sein d'une séance d'échauffement. Cette analyse documentaire se propose de comparer les effets de SS, DS et PNF sur la performance, l'amplitude de mouvement (« ROM ») et la prévention de blessures. D'après les données, on observe des modifications de performance faibles à modérées quand l'évaluation est réalisée immédi-atement après la séance d'étirement : SS (-3,7 %), DS (+1,3 %) et PNF (-4,4 %), et ce, possiblement à cause de la diminution de l'activation musculaire consécutive à SS et PNF. La relation dose-réponse révèle une plus grande baisse de performance quand la séance de SS par groupe musculaire ≥60 s (-4,6 %) vs. <60 s (-1,1 %). Par contre, SS suscite un gain modéré de performance (2,2 %) quand le muscle est plus allongé. L'évaluation est réalisée en moyenne 3-5 minutes post-étirement. La plupart des études n'incluent pas des activités dynamiques post-étirement; avec l'inclusion de ces activités, on n'observe pas de modification nette de la performance. DS suscite des gains de performance faibles à modérés...

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“…A eficiência dessas técnicas é freqüentemente investigada utilizando-se, como parâmetro, alterações na amplitude de movimento (ADM) (5) . Apesar da técnica Estática ser largamente empregada nos programas de treinamento da flexibilidade devido a sua simplicidade de execução (6,7) , alguns estudos demonstraram a superioridade de técnicas de FNP em relação às técnicas passivas e dinâmicas no aumento da ADM (7)(8)(9)(10)(11)(12) . Outros estudos, no entanto não confirmaram tal diferença (2,(13)(14)(15)(16)(17)(18) .…”

Section: Introductionunclassified

Comparação de duas diferentes intensidades de alongamento na amplitude de movimento

Chagas

Bhering

Bergamini

et al. 2008

Rev Bras Med Esporte

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O alongamento é uma prática comum no treinamento da flexibilidade, porém existe uma deficiência de informações específicas sobre os componentes da carga utilizados, em especial, sobre a intensidade do alongamento. O presente estudo teve como objetivo investigar o efeito agudo de duas diferentes intensidades de alongamento na amplitude de movimento (ADM) de extensão do joelho. Participaram deste estudo 14 voluntários do sexo masculino. Os dois membros inferiores de cada participante foram avaliados, sendo que um membro executou o treinamento na intensidade submáxima de alongamento (TS, N=14) e o outro na intensidade máxima de alongamento (TM, N=14). O treinamento utilizou a técnica passiva-estática executando quatro repetições com duração de 15 segundos. Foi encontrada diferença estatisticamente significativa para os valores de ADM entre o pré-teste (68,0±10,5) e o pós-teste (74,0±10,0) no TM. Os valores de ADM para o pré-teste (68,9±14,0) e o pós-teste (71,0±14,4) no TS não apresentaram diferença significativa. Os resultados analisados através da ANOVA two-way apresentaram interação significativa entre o grupo e o teste (F=1.26; df=8,62; p=0,007). O estudo demonstrou que o treinamento na intensidade máxima de alongamento promove aumento agudo da ADM. Dessa forma, os estudos que avaliam os componentes ideais da carga de treinamento na melhora da flexibilidade não devem negligenciar o controle da intensidade do estímulo de alongamento. Palavras-chave: flexibilidade, treinamento, biomecânica. ABSTRACTStretching is a usual practice in flexibility training; however, specific information on load is still scarce, mainly about what concerns the stretching intensity. The aim of the present study was to investigate the acute effect of two stretching intensities in the range of motion (ROM) of knee extension, after a single training session. Fourteen males participated in this study. Both lower limbs of each volunteer were assessed, being one leg submitted to a submaximal stretching program (SSP) and the other to a maximal stretching program (MSP). The training session consisted of four static-passive hamstring stretching repetition of fifteen seconds each. MSP exhibited a significant difference between pre-test (68.0 ± 10.5) and post-test (74.0 ± 10.0) to the ROM figures. However, significant difference was not found for the pre-test (68.8 ± 14.0) and post-test (70.9 ± 14.4) for the SSP. The results analyzed through two-way ANOVA method showed significant interaction between the group and the test (F= 1.26; df= 8.62; p= 0.007). These findings demonstrated that the maximal stretching program causes an acute increase at ROM. Thus, the studies to assess the ideal training load components in order to improve flexibility should not take the stimulus intensity control for granted.

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Chronic and Acute Flexibility of Men and Women Using Three Different Stretching Techniques

Cited by 62 publications

References 11 publications

The effects of static stretch duration on the flexibility of hamstring muscles

The effects of static stretch duration on the flexibility of hamstring muscles

Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review

Comparação de duas diferentes intensidades de alongamento na amplitude de movimento

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