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Phys Ther Sport. 2014 May;15(2):101-5. doi: 10.1016/j.ptsp.2013.03.006. Epub 2013 Jul 26.

Hamstring flexibility increases the same with 3 or 9 repetitions of stretching held for a total time of 90 s.

Author information

1
Brigham Young University, Dept. of Exercise Sciences, Provo, UT 84602, USA. Electronic address: wayne_johnson@byu.edu.
2
Brigham Young University, Dept. of Exercise Sciences, Provo, UT 84602, USA. Electronic address: rike_mitchell@byu.edu.
3
Brigham Young University, Dept. of Exercise Sciences, Provo, UT 84602, USA. Electronic address: katohead@gmail.com.
4
Brigham Young University, Dept. of Exercise Sciences, Provo, UT 84602, USA. Electronic address: brent_feland@byu.edu.

Abstract

OBJECTIVE:

To determine if stretching for a constant total time with differing repetition durations and number of repetitions over a 6-week period produced different changes in hamstring flexibility measured by knee extension range of motion (ROM).

DESIGN:

Randomized Control Trial.

SETTING:

University laboratory.

SUBJECTS:

34 volunteers, 18-25 years old with tight hamstrings as determined by a greater than 30° loss of knee extension with hip flexed to 90° participated in the study.

MAIN OUTCOME MEASURES:

Change in knee extension ROM was assessed in participants who were randomly assigned to a control, or to a stretching group of either 10 s for 9 repetitions or 30 s for 3 repetitions, for a total stretch time of 90 s. Each group stretched 6 days a week for 6 weeks.

RESULTS:

Pre to post stretch comparison indicated both stretching groups were successful in increasing joint ROM (11.6 ± 5.25°-13.4 ± 5.36°) over the control (F = 19.77, p < 0.003). However, there was no significant difference between the stretching groups (p = 0.9).

CONCLUSION:

Stretching for 6 weeks for total of 90 s showed increased joint ROM regardless of the number of repetitions or the duration of each individual stretch.

KEYWORDS:

Knee range of motion; Stretch duration; Stretch repetition; Stretch tolerance

PMID:
23896197
DOI:
10.1016/j.ptsp.2013.03.006
[Indexed for MEDLINE]

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