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Improvements in Flexibility Depend on Stretching Duration.

Konstantin Warneke1, Klaus Wirth2, Michael Keiner3

  • 1Department for Exercise, Sport and Health, Leuphana University, 21335 Lüneburg, GERMANY.

International Journal of Exercise Science
|April 28, 2023
PubMed
Summary
This summary is machine-generated.

Daily stretching improves flexibility, with longer durations yielding greater gains. This study compared 10-minute, 30-minute, and 1-hour stretching sessions, finding that 60 minutes of daily stretching provided the most significant improvements in ankle flexibility.

Keywords:
Long-lasting stretchingplantar flexorsrange of motionstretching device

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Area of Science:

  • Sports Medicine
  • Biomechanics
  • Exercise Physiology

Background:

  • Stretching is widely used to enhance flexibility.
  • Previous studies often lack detailed documentation of stretching protocols, including intensity and procedure.
  • Hypotheses suggest duration-dependent effects of stretching interventions on flexibility.

Purpose of the Study:

  • To investigate the effects of different daily stretching durations on flexibility.
  • To compare the efficacy of 10-minute, 30-minute, and 60-minute stretching sessions.
  • To minimize potential biases in stretching protocol execution.

Main Methods:

  • Eighty subjects were divided into three intervention groups (10min, 30min, 60min daily stretching) and one control group.
  • Stretching was performed using a calf muscle stretching orthosis for consistent application.
  • Flexibility was measured using the knee-to-wall stretch test and a goniometer integrated with the orthosis.

Main Results:

  • All stretching durations significantly increased flexibility in both measurement methods.
  • No significant differences in flexibility were observed between groups when measured by the knee-to-wall stretch test.
  • Goniometer measurements from the orthosis indicated significantly greater flexibility improvements with longer stretching durations, peaking at 60 minutes daily.

Conclusions:

  • Daily stretching effectively improves plantar flexor flexibility.
  • Stretching duration is a critical factor, with 60 minutes per day showing the most substantial improvements in range of motion.
  • Standardized protocols, like using a stretching orthosis, are crucial for reliable flexibility research.