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Adding weights to stretching exercise increases passive range of motion for healthy elderly
Ann Marie Swank1, Daniel C Funk, Michael P Durham
1Exercise Physiology Lab, University of Louisville, Louisville, Kentucky 40292, USA. swank@louisville.edu
Journal of Strength and Conditioning Research
|May 14, 2003
Summary
Adding modest weights to stretching exercises significantly enhances joint range of motion (ROM) in older adults. This simple modification improves flexibility more effectively than stretching alone.
Area of Science:
- Gerontology
- Exercise Physiology
- Biomedical Engineering
Background:
- Stretching exercises are known to improve joint range of motion (ROM).
- Current research indicates a need for strategies to enhance stretching effectiveness, particularly for older adults.
- Existing guidelines highlight a gap in studies addressing methods to increase stretching efficacy.
Purpose of the Study:
- To investigate the impact of adding modest weights to a stretching routine on joint ROM.
- To determine if weighted stretching provides superior ROM improvements compared to non-weighted stretching or a control group.
- To assess the effectiveness of a modified stretching program for enhancing flexibility in elderly individuals.
Main Methods:
- Forty-three participants aged 55-83 were divided into three groups: Body Recall (BR), BR with weights (BR+W), and a control group (C).
- The intervention involved 10 weeks of exercise, with ROM measured at the neck, shoulder, hip, knee, and ankle before and after the program.
- Statistical analysis, including ANCOVA and post hoc tests, was used to compare ROM changes between groups.
Main Results:
- Significant improvements in ROM were observed for cervical rotation, hip extension, ankle dorsiflexion, ankle plantar flexion, and shoulder flexion (p < 0.01).
- The BR+W group showed significantly greater improvements in cervical rotation, hip extension, and ankle dorsiflexion compared to both BR and C groups (p < 0.01).
- Both BR and BR+W groups demonstrated significant improvements in shoulder flexion and ankle plantar flexion compared to the control group (p < 0.01).
Conclusions:
- The addition of modest weights to stretching exercises significantly enhances joint ROM and flexibility in older adults.
- Weighted stretching (BR+W) proved more effective than non-weighted stretching (BR) for specific joint movements, including cervical rotation, hip extension, and ankle dorsiflexion.
- A modest-intensity, weighted stretching program is a feasible and effective strategy for improving joint mobility in the elderly population.