That’s stretching it!
Title | Comparative study of stretching modalities in healthy women: heating and application time |
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Authors | Rosário, J. L. P. & Foletto, Á |
Journal | Journal of Bodywork and Movement Therapies |
Web Link | Click here |
Year | 2014 |
Why they did it?
Poor flexibility may limit activities of daily living such as bending over to do up your shoes or stretching to reach a jar from the top shelf. This study compared several stretching techniques and their effect on the flexibility of the hamstrings.
How they did it?
This experimental study involved 50 healthy but previously inactive women who initially had their leg extension range of motion assessed (a test for hamstring flexibility). Participants were then put into 1 of 5 groups (10 in each group); 1) Heating group; which involved external heating localized to the area around the hamstrings, 2) Treadmill Group, in which 5 minutes of light-intensity walking was performed before testing 3) 30-Second Group, in which 30 seconds of general stretching was carried out before testing 4) 10-Minute Group, which involved general stretching for 10 minutes & 5) Control Group, which did nothing. The individuals in the experimental groups performed three stretching sessions on three consecutive days.
What they found?
When compared to controls all groups improved their hamstring flexibility. The Treadmill Group and the 10-Minute general stretching group had the largest increases in hamstring flexibility during a short intervention phase.
Ok, what does this mean to me?
A general warm-up (i.e. light-intensity walking) prior to stretching is just as effective for improving hamstring flexibility when compared to 10 minutes of specific stretching exercises.
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