Resistance Training vs. Static Stretching: Effects on Flexibility and Strength

Abstract

Morton, SK, Whitehead, JR, Brinkert, RH, and Caine, DJ. Resistance training vs. static stretching: Effects on flexibility and strength. J Strength Cond Res 25(12): 3391-3398, 2011-The purpose of this study was to determine how full-range resistance training (RT) affected flexibility and strength compared to static stretching (SS) of the same muscle-joint complexes in untrained adults. Volunteers (n = 25) were randomized to an RT or SS training group. A group of inactive volunteers (n = 12) served as a convenience control group (CON). After pretesting hamstring extension, hip flexion and extension, shoulder extension flexibility, and peak torque of quadriceps and hamstring muscles, subjects completed 5-week SS or RT treatments in which the aim was to stretch or to strength train the same muscle-joint complexes over similar movements and ranges. Posttests of flexibility and strength were then conducted. There was no difference in hamstring flexibility, hip flexion, and hip extension improvement between RT and SS, but both were superior to CON values. There were no differences between groups on shoulder extension flexibility. The RT group was superior to the CON in knee extension peak torque, but there were no differences between groups on knee flexion peak torque. The results of this preliminary study suggest that carefully constructed full-range RT regimens can improve flexibility as well as the typical SS regimens employed in conditioning programs. Because of the potential practical significance of these results to strength and conditioning programs, further studies using true experimental designs, larger sample sizes, and longer training durations should be conducted with the aim of confirming or disproving these results.

Eight weeks of Capoeira progressive training program increases flexibility of beginners

“…Among these interventions, the following can be highlighted: 12 weeks of Pilates training in women [22], 5 weeks of resistance training in healthy adults [23], 24 months of a physical activity program, including aerobic, resistance, and stretching in elderly women [24], 11 weeks of Tae Kwon Do training in elderly subjects [25], the effects of Tai Chi exercise in older adults [26], and 4 weeks of active eccentric stretching in healthy women [27]. However, none of those are related to Capoeira and variables of flexibility, which make the results of this study important and not applicable for comparisons with the aforementioned studies, due to the unique and novel methodology applied.…”

Chronic Effects of Different Resistance Training Exercise Orders on Flexibility in Elite Judo Athletes

“…Accordingly, these studies investigated the effects of resistance training on the elderly (Barbosa et al, 2002; Fatouros et al, 2006; Fatouros et al, 2005), men (Morton et al, 2011; Nobrega et al, 2005), women (Kim et al, 2011; Morton et al, 2011; Simao et al, 2011), and untrained participants. This hinders the discussion of our results, since the responses may differ depending on age and gender of participants, fitness levels, training protocols, and joints examined (Santos et al, 2010).…”

“…However, physical fitness level, gender and age can affect strength and flexibility performance. Accordingly, resistance training improves strength performance and the range of motion in many joints demonstrating resistance training may be an appealing method of conditioning to increase strength and flexibility concomitantly (Morton et al, 2011; Simao et al, 2011). Nevertheless, training studies investigating the chronic effects of resistance training on flexibility have used different training methods and other resistance training methodological variables.…”

“…Studies have compared the effects of different resistance training methods separately (Fatouros et al, 2006; Kim et al, 2011; Morton et al, 2011) or in association with stretching exercises (Fatouros et al, 2006; Monteiro et al, 2008; Simao et al, 2011; Souza et al, 2013) on flexibility. For example, Monteiro et al (2008) reported significant improvements in flexibility in sedentary middle-age men and women after ten weeks of resistance circuit training.…”

Evaluation of Passive Stretching in the Hamstrings Flexibility of Who Practice Exercises

“…Besides reducing muscle tension, muscle stretching can help maintain satisfactory levels of mobility in joints [7,8]. Among the various ways to stretch are: prolonged relaxation, dynamic or ballistic stretching and passive (static) stretching.…”