Aim To determine the delayed effects on the flexibility of the hamstrings and the lower back muscles following a protocol of static stretching (SS), composed of 8 sets of muscle stretching lasting 30 seconds with 30 seconds rest after each set. Methods Sixteen participants who regularly engage in non-competitive weight training, for at least three years, were recruited and divided into the experimental group (EG) and control group (GC). The EG was composed of 6 males and 2 females (age 23±3 years, height 173±11 cm, weight 69±10 kg). The CG also consisted of 6 males and 2 females (age 23±3 years, height 173±10 cm, weight 67±8 kg). Their flexibility was measured using the sit and reach test with the application of a digital distance meter (GLM 150 Bosch, Germany) The EG, after following the muscle stretching protocol, had measurements taken at 3, 6, 9, 12, 15, 30, 45, 60, 90 and 120 minutes, 4, 24, 48 and 72 hours, and 7 days from the end of exercise protocol. The CG had their measurements taken at the same intervals of time without performed any exercises. Results Data shows an important flexibility gain after exercise (Anova, p<0.001) in relation to the baseline condition. Flexibility significantly increased after 6 minutes from the end of the protocol (p <0.01; + 33%) and remained significantly higher after 9 min (p<0.001; +36%), 12 min (p<0.01; +36%), 15 min (p<0.001; +34%), 30 min (p<0.01; +34%), 45 min (p<0.001; +36%), 60 min (p<0.05 ; +33%) and 90 min (p<0.05; +30%) from the end of the exercise. Subsequently, no significant regressions were detected in terms of muscle flexibility. Conclusions A training session of static stretching consisting of 8 sets of muscle stretches up to discomfort point, significantly increases flexibility. This increase is maintained up to 7 days..
The delayed effects of static stretching with posture maintenance for a duration of 30 seconds
GOLLIN, MASSIMILIANO;
2015-01-01
Abstract
Aim To determine the delayed effects on the flexibility of the hamstrings and the lower back muscles following a protocol of static stretching (SS), composed of 8 sets of muscle stretching lasting 30 seconds with 30 seconds rest after each set. Methods Sixteen participants who regularly engage in non-competitive weight training, for at least three years, were recruited and divided into the experimental group (EG) and control group (GC). The EG was composed of 6 males and 2 females (age 23±3 years, height 173±11 cm, weight 69±10 kg). The CG also consisted of 6 males and 2 females (age 23±3 years, height 173±10 cm, weight 67±8 kg). Their flexibility was measured using the sit and reach test with the application of a digital distance meter (GLM 150 Bosch, Germany) The EG, after following the muscle stretching protocol, had measurements taken at 3, 6, 9, 12, 15, 30, 45, 60, 90 and 120 minutes, 4, 24, 48 and 72 hours, and 7 days from the end of exercise protocol. The CG had their measurements taken at the same intervals of time without performed any exercises. Results Data shows an important flexibility gain after exercise (Anova, p<0.001) in relation to the baseline condition. Flexibility significantly increased after 6 minutes from the end of the protocol (p <0.01; + 33%) and remained significantly higher after 9 min (p<0.001; +36%), 12 min (p<0.01; +36%), 15 min (p<0.001; +34%), 30 min (p<0.01; +34%), 45 min (p<0.001; +36%), 60 min (p<0.05 ; +33%) and 90 min (p<0.05; +30%) from the end of the exercise. Subsequently, no significant regressions were detected in terms of muscle flexibility. Conclusions A training session of static stretching consisting of 8 sets of muscle stretches up to discomfort point, significantly increases flexibility. This increase is maintained up to 7 days..
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