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Related Experiment Videos

Duration of Maintained Hamstring Flexibility After a One-Time, Modified Hold-Relax Stretching Protocol.

Scott G. Spernoga1, Timothy L. Uhl, Brent L. Arnold

  • 1Wake Forest University, Winston-Salem, NC.

Journal of Athletic Training
|August 26, 2003
PubMed
Summary

Proprioceptive neuromuscular facilitation (PNF) stretching significantly improved hamstring flexibility for 6 minutes post-stretch. This modified hold-relax technique offers a short-term flexibility boost for athletes needing quick range of motion improvements.

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Area of Science:

  • Sports Medicine
  • Biomechanics
  • Kinesiology

Background:

  • Proprioceptive neuromuscular facilitation (PNF) stretching is suggested to enhance range of motion more than other methods.
  • Limited research exists on the duration of maintained hamstring flexibility after a single PNF stretching session.

Purpose of the Study:

  • To quantify the duration of sustained hamstring flexibility following a one-time, modified hold-relax PNF stretching protocol.

Main Methods:

  • A randomized controlled trial with a 1x1 mixed-model, repeated-measures design.
  • Thirty male subjects with limited hamstring flexibility were assigned to a control or experimental (PNF stretch) group.
  • Hamstring flexibility was measured via active knee extension at multiple time points up to 32 minutes post-intervention.

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Main Results:

  • The experimental group showed a significant increase in knee-extension range of motion compared to the control group.
  • This improvement in hamstring flexibility was statistically significant for 6 minutes after the PNF stretching protocol concluded.

Conclusions:

  • A single session of 5 modified hold-relax PNF stretches effectively increases hamstring flexibility.
  • The enhanced hamstring flexibility from this protocol is temporary, lasting approximately 6 minutes.