Send to

Choose Destination
J Strength Cond Res. 2005 Feb;19(1):27-32.

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

Author information

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


This study compares the effects of 3 common stretching techniques on the length of the hamstring muscle group during a 4-week training program. Subjects were 19 young adults between the ages of 21 and 35. The criterion for subject inclusion was tight hamstrings as defined by a knee extension angle greater than 20 degrees while supine with the hip flexed 90 degrees . The participants were randomly assigned to 1 of 4 groups. Group 1 (n = 5) was self-stretching, group 2 (n = 5) was static stretching, group 3 (n = 5) was proprioceptive neuromuscular facilitation incorporating the theory of reciprocal inhibition (PNF-R), and group 4 (n = 4) was control. Each group received the same stretching dose of a single 30-second stretch 3 days per week for 4 weeks. Knee extension angle was measured before the start of the stretching program, at 2 weeks, and at 4 weeks. Statistical analysis (p < or = 0.05) revealed a significant interaction of stretching technique and duration of stretch. Post hoc analysis showed that all 3 stretching techniques increase hamstring length from the baseline value during a 4-week training program; however, only group 2 (static stretching) was found to be significantly greater than the control at 4 weeks. These data indicate that static stretching 1 repetition for 30 seconds 3 days per week increased hamstring length in young healthy subjects. These data also suggest that active self-stretching and PNF-R stretching 1 repetition for 30 seconds 3 days per week is not sufficient to significantly increase hamstring length in this population.

[Indexed for MEDLINE]

Supplemental Content

Loading ...
Support Center