Lower Body Flexibility

The researcher seeks to investigate the literature involving the most effective positions, exercises, and duration of stretches to help improve flexibility in hamstring muscles. Physicians have been concerned about proper stretching of the hamstrings for a long time; many stretching techniques have been suggested in journals. The researcher seeks to summarize available evidence in an attempt to discover the most effective types of stretching. By using various journals the researcher seeks to establish which stretches will increase the flexibility of the hamstrings the most. The researcher would also like to discover any benefits that may be attributed to lower-body flexibility in the hamstring muscles.

Literature Review

Lower-body flexibility of the Hamstring

While the popularity of thoroughly stretching your hamstring remains, there is a consensus lack of knowledge to how effective stretching your hamstring can be in preventing injury, enhancing athletic performance, or its capabilities of decreasing muscle soreness following workouts. Georgia State University (1994) found the following:

"As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day, normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity"(p. 16).

This researcher wants to determine if there are stretching techniques that will improve flexibility of the hamstring.

Criteria

Specifications for literature in this review included type of stretching (static, ballistic, dynamic, contract-relax), position (erect, seated, supine), time given to each stretch, amount of repetitions, amount of stretching sessions per week, total amount of stretching sessions, how length of hamstring was determined, changes in range of motion, pre-stretching and/or warm-up, and conclusions given from data of studies.

Conclusions from Journals

Before you can understand the research you must first understand what flexibility is. "Flexibility is defined as the absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment"(Appleton, 1994, p. 63). The journals indicated that each stretching position resulted in gains in the range of motion of participants lower-body, compared with control groups that did not stretch and showed relatively no change in range of motion.

The effect of stretching technique on hamstring flexibility gains data was analyzed by the types of techniques used. The researcher concluded the groups using static stretching techniques had a greater range of motion than the groups that performed only proprioceptive neuromuscular techniques. In Bandy's (1998) study he compared the difference between static and dynamic stretching. Bandy's (1998) research concluded that static stretching had over double the effectiveness of dynamic stretching as performed during his study on, "The effect of static stretching and dynamic range of motion training on the flexibility of the hamstring muscles"(Bandy, Iron, 1998, p. 295). There were variations in each study. The International Fitness Association (2004) states:

"It is important that static stretches be performed before any dynamic stretches in your warm-up. Dynamic stretching can often result in overstretching, which damages the muscles. Performing static stretches first will help reduce this risk of injury"(p.24).

While IFA (2004) suggests using static and dynamic stretching, Bandy's (1998) research leans to only one of these two styles. Bandy (1998) proved that static stretching was more beneficial in gains of flexibility than was the use of dynamic stretching. "It is important to compare static stretching and PNF stretching for improving hip joint flexibility"(Prentice, 1993, p.57). Prentice decided that static stretching and slow-reversal-hold stretching both produced significant gains in range of motion as compared to other styles of stretching. Also, there was a difference in gains made between both groups, "Slow-reversal-hold group experienced a gain of 12o, while the group that performed the static stretching gained less with 9o" (Prentice, 1993, p. 57). "It is important to understand the influences of strength, stretching and circulatory exercises on flexibility parameters of the human hamstrings"(Wiemann, 1997, p.344). Wiemann had statistics that showed significant increase in the range of motion of participants when performing static and ballistic stretches rather than other stretching techniques.

In Bandy's (1998) studies of stretching he used stretching duration as a key concept for each stretch. Bandy incorporated stretching durations of thirty and sixty seconds for each of the performed stretches. Bandy came to the conclusion that stretch performed in durations of thirty and sixty seconds were more beneficial than the same stretches that were performed in a stretching duration of only fifteen seconds. By stretching longer data showed larger increase in range of motion in hamstring flexibility. Bandy also made another significant discovery during his study. This conclusion was between whether or not it was more beneficial to stretch for sixty seconds than only thirty seconds. Bandy's conclusion was based on statistical data; the data concluded that it was not of more significance to the flexibility of the muscle to stretch for sixty seconds than just thirty. From this conclusion Bandy suggests stretching for durations of thirty seconds in each set of stretches. Bandy's study was a source of a lot of significance. "Stretching 1 time daily for 30 seconds was just as effective as stretching once per day for 60 seconds or 3 times per day for 30 or 60 seconds"(Bandy, 1998, p.297). While all stretching studies participants improved their hamstring flexibility, none of the groups in any of the studies that were in the non-stretching category improved their hamstring flexibility.

Bandy (1998) and Wiemann (1997) used application of moist heat or cold before beginning stretching exercises. Both studies came to the conclusion that while there was a significant increase in range of motion there was no statistical significance between either application to support either being better than the other. Thus, the applications are not suggested as a means to improve lower-body flexibility.

While the previous researchers saw excellent gains in range of motion, Cipriani (2003) study resulted in the most significant gains. Cipriani had improvements