Stretching er et gammelt tema innen ulike idretter. For de som stretcher for økt funksjonell kapasitet (arbeidskapasitet i en gitt aktivitet), har det vært kontrovers om hvilken type stretching som er mest effektiv. I siste utgave av Journal of Strength and Conditioning Research har forskerne testet tre ulike teknikker for stretching av hamstring;
The Journal of Strength and Conditioning Research: Vol. 19, No. 1, pp. 27–32.
The Effectiveness of 3 Stretching Techniques on Hamstring Flexibility Using Consistent Stretching Parameters
D. Scott Davis, Paul E. Ashby, Kristi L. McCale, Jerry A. McQuain, and Jaime M. Wine
Department of Human Performance and Exercise Science, Division of Physical Therapy, West Virginia University, Morgantown, West Virginia 26505
ABSTRACT
Davis, D.S., P.E. Ashby, K.L. McCale, J.A. McQuain, and J.M. Wine. The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. J. Strength Cond. Res. 19(1):27–32. 2005.—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° while supine with the hip flexed 90°. 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 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.
Kommentar-
Denne undersøkelsen viser interessant nok (men kanskje ikke overraskende) at statisk stretching ga større resultat i form av økt bevegelighet på hamstring. Merk at denne metoden sterkt likner på den type stretching som endel gjennomfører etter styrketrening for hypertrofi.
