The Effects of Intermittent Stretching Following a 4-Week Static Stretching Protocol: A Randomized Trial

@article{Rancour2009TheEO,
  title={The Effects of Intermittent Stretching Following a 4-Week Static Stretching Protocol: A Randomized Trial},
  author={Jessica L. Rancour and Clayton F. Holmes and Daniel J. Cipriani},
  journal={Journal of Strength and Conditioning Research},
  year={2009},
  volume={23},
  pages={2217-2222}
}
Rancour, J, Holmes, CF, and Cipriani, DJ. The effects of intermittent stretching following a 4-week static stretching protocol: A randomized trial. J Strength Cond Res 23(8): 2217-2222, 2009-Stretching is performed in rehabilitation and sports conditioning programs. It is not known how often during a week stretching needs to be performed to maintain flexibility. Therefore, the purpose of this study was to determine the influence of intermittent stretching (i.e., 2-3 days/week) on hip range of… 
View on Wolters Kluwer
trentsalo.com
33 Citations
Highly Influential Citations
4
Background Citations
17
Methods Citations
1
Results Citations
5

Figures and Tables from this paper

33 Citations

Citation Type

Citation Type

Hamstring Stretches-Frequency Required to Maintain Knee Extension Range of Motion
TLDR
It is indicated that an on-going hamstring stretching programme with a frequency of three times a week is required to maintain the initial improvement in ROM.
Immediate Effect of Intermittent Versus Continuous Hamstring Static Stretching on the Muscle Tone and Range of Motion
TLDR
Which stretching exercise had the most positive effect on increasing the range of motion (ROM) of the knee joint in healthy people and whether there was a difference between continuous stretching and intermittent stretching is examined.
The frequency of hamstring stretches required to maintain knee extension range of motion following an initial six-week stretching programme
TLDR
It is indicated that an on-going hamstring stretching programme with a frequency of three times a week is required to maintain the initial improvement in ROM.
Effects of a Chronic Protocol of Stretching about the Capacity of a Muscle in Sustaining Prolonged Efforts
TLDR
The chronic practice of the stretching exercises increases the ROM without interfering the capacity of force maintenance of the hamstring muscles, and reduces the rate of reduction in force.
Effect of Stretch Frequency and Sex on the Rate of Gain and Rate of Loss in Muscle Flexibility During a Hamstring-Stretching Program: A Randomized Single-Blind Longitudinal Study
TLDR
Stretching appears to be equally effective, whether performed daily or 3 times per week, provided individuals stretch at least 2 times each day, and although women are more flexible than men are, there was no sex difference in terms of stretching response.
Effects of a Stretching Development and Maintenance Program on Hamstring Extensibility in Schoolchildren: A Cluster-Randomized Controlled Trial.
TLDR
After a short-term stretching development program, a physical education-based stretching maintenance program of only one-minute sessions twice a week is effective in maintaining hamstring extensibility among schoolchildren.
Effect of a short-term static stretching training program followed by five weeks of detraining on hamstring extensibility in children aged 9-10 years
TLDR
The results of the twoway ANOVA showed that the stretching training program significantly increased the childrens hamstring extensibility (p 0.05), and children should be encouraged to continue training their flexibility during these periods of interrupted physical activity programs.
Comparison of effects of static, proprioceptive neuromuscular facilitation and Mulligan stretching on hip flexion range of motion: a randomized controlled trial
TLDR
A 4-week stretching intervention is beneficial for increasing hip flexion ROM in bilateral hamstring tightness, however, PNF stretching and Mulligan TSLR technique are superior to typical static stretching.
Cross Education Training Effects are Evident with Twice Daily, Self-Administered Band Stretch Training.
TLDR
1xday and 2xday stretch training tended to improved ballistic and active ROM respectively, whereas 2×day training improved MVIC force and DJ height.
Effect of a physical education-based dynamic stretching program on hamstring extensibility in female high-school students
TLDR
A physical education-based dynamic stretching intervention is effective in improving and maintaining hamstring extensibility among female high-school students, however, after four weeks of detraining, students’ flexibility reverts to its baseline levels.
...
1
2
3
4
...

References

SHOWING 1-10 OF 22 REFERENCES
Duration of Maintained Hamstring Flexibility After a One-Time, Modified Hold-Relax Stretching Protocol.
TLDR
It is suggested that a sequence of 5 modified hold-relax stretches produced significantly increased hamstring flexibility that lasted 6 minutes after the stretching protocol ended, which is a significant improvement in knee-extension range of motion in the experimental group.
Duration of maintained hamstring flexibility after cessation of an acute static stretching protocol.
TLDR
The results suggest that 4 consecutive 30-second static stretches enhanced hamstring flexibility (as determined by increased knee-extension range of motion), but this effect lasted only 3 minutes after cessation of the stretching protocol.
Effect of cessation and resumption of static hamstring muscle stretching on joint range of motion.
TLDR
There was no retention of knee ROM 4 weeks following a 6-week stretching protocol and a subsequent stretching period did not enhance the gain of kneeROM over the initial stretching period.
The effect of static stretch and warm-up exercise on hamstring length over the course of 24 hours.
TLDR
A significant increase in hamstring length can be maintained for up to 24 hours when using static stretching and the addition of a warm-up exercise prior to stretching does not appear to significantly increase the effectiveness of static hamstring stretching.
Comparison of cyclic and sustained passive stretching using a mechanical device to increase resting length of hamstring muscles.
The purpose of this study was to compare the effects of cyclic versus sustained passive stretching with a mechanical device on resting hamstring muscles' length. Group 1 subjects (5 men, 17 women)…
A Comparison of Two Stretching Protocols on Hip Range of Motion: Implications for Total Daily Stretch Duration
TLDR
Comparisons of 2 stretching protocols allow clinicians and individuals to customize stretching protocols to meet individual needs and show the key to improvement was the total daily stretch time.
The role of stretching in rehabilitation of hamstring injuries: 80 athletes follow-up.
TLDR
The results suggest that stretching is of great importance in treating muscle strain injuries in that it improves the effectiveness of the rest rehabilitation program.
The effect of static stretch and dynamic range of motion training on the flexibility of the hamstring muscles.
TLDR
The results of this study suggest that, although both static stretch and DROM will increase hamstring flexibility, a 30-second static stretch was more effective than the newer technique, DROM, for enhancing flexibility.
The effect of time on static stretch on the flexibility of the hamstring muscles.
TLDR
The results of this study suggest that a duration of 30 seconds is an effective time of stretching for enhancing the flexibility of the hamstring muscles.
The effects of hamstring stretching on range of motion: a systematic literature review.
TLDR
The evidence appears to indicate that hamstring stretching increases range of motion with a variety of stretching techniques, positions, and durations, and it was difficult to confidently identify 1 most effective hamstring stretching method.
...
1
2
3
...