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Related Experiment Videos

The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters.

D Scott Davis1, Paul E Ashby, Kristi L McCale

  • 1Department of Human Performance and Exercise Science, Division of Physical Therapy, West Virginia University, Morgantown, West Virginia 26505, USA. dsdavis@hsc,wvu.edu

Journal of Strength and Conditioning Research
|February 12, 2005
PubMed
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Author response.

The Journal of manual & manipulative therapy·2010

Static stretching significantly improved hamstring muscle length in young adults over a 4-week period. Other techniques like self-stretching and PNF-R were not found to be significantly more effective than the control group.

Area of Science:

  • Sports Medicine
  • Kinesiology
  • Rehabilitation Science

Background:

  • Tight hamstring muscles are common and can affect mobility.
  • Various stretching techniques exist, but their comparative efficacy for hamstring length is debated.
  • Understanding optimal stretching protocols is crucial for athletes and clinicians.

Purpose of the Study:

  • To compare the effectiveness of self-stretching, static stretching, and proprioceptive neuromuscular facilitation with reciprocal inhibition (PNF-R) on hamstring muscle length.
  • To determine if these stretching techniques yield significant improvements compared to a control group over a 4-week period.

Main Methods:

  • 19 young adults with tight hamstrings were randomly assigned to four groups: self-stretching, static stretching, PNF-R, or control.

Related Experiment Videos

  • Participants performed one 30-second stretch, 3 days per week for 4 weeks.
  • Hamstring length was measured via knee extension angle at baseline, 2 weeks, and 4 weeks.

    • Main Results:

    • All three stretching techniques showed an increase in hamstring length from baseline.
    • Only static stretching demonstrated a statistically significant increase in hamstring length compared to the control group at 4 weeks.
    • Self-stretching and PNF-R did not yield significant improvements over the control group in this study.

    Conclusions:

    • Static stretching, performed once for 30 seconds, 3 days per week, is effective in increasing hamstring muscle length in young, healthy individuals.
    • The specific protocol for self-stretching and PNF-R used in this study was insufficient to significantly enhance hamstring length.
    • Further research may explore different frequencies, durations, or intensities for these techniques.