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Flexibility training: ballistic, static or proprioceptive neuromuscular facilitation?

S P Sady, M Wortman, D Blanke

    Archives of Physical Medicine and Rehabilitation
    |June 1, 1982
    PubMed
    Summary

    Proprioceptive neuromuscular facilitation (PNF) stretching significantly improved shoulder, trunk, and hamstring flexibility more than other methods. Flexibility training also enhanced the consistency of these flexibility measurements.

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    Area of Science:

    • Sports Medicine
    • Exercise Physiology
    • Biomechanics

    Background:

    • Flexibility is crucial for athletic performance and injury prevention.
    • Various stretching techniques exist, but their comparative effectiveness on different muscle groups requires further investigation.
    • Understanding the impact of different stretching modalities on muscle flexibility and measurement reliability is essential for training program design.

    Purpose of the Study:

    • To compare the effectiveness of four stretching techniques (control, ballistic, static, and proprioceptive neuromuscular facilitation - PNF) on shoulder, trunk, and hamstring flexibility in college men.
    • To assess the reliability and consistency of flexibility measurements following a 6-week training program.

    Main Methods:

    • A randomized controlled trial involving 43 college men assigned to control, ballistic, static, or PNF stretching groups.

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  • A 6-week flexibility training program conducted three times per week.
  • Flexibility was measured using a Leighton flexometer before and after the training period, with baseline measurements taken on two separate days.
  • A 4x3 factorial analysis of variance was used to analyze the difference scores (post-pre).

    • Main Results:

    • Significant main effects for both subject groups and muscle groups were observed (p < 0.05).
    • The PNF group demonstrated significantly greater flexibility increases (10.6 degrees) compared to the control group (3.4 degrees).
    • Hamstrings showed the most improvement (9.4 degrees), followed by the trunk (5.2 degrees).
    • Post-training flexibility scores exhibited higher reliability and lower day-to-day variability, particularly for shoulder and hamstring measurements (p < 0.05).

    Conclusions:

    • Proprioceptive neuromuscular facilitation (PNF) may be the most effective stretching technique for enhancing flexibility in college-aged men.
    • Flexibility training leads to more consistent and reliable flexibility measurements.
    • Establishing baseline flexibility data is critical before initiating training studies due to pre-training variability.