Adding Weights to Stretching Exercise Increases Passive Range of Motion for Healthy Elderly

Abstract

Stretching exercise is effective for increasing joint range of motion (ROM). However, the Surgeon General's Report and the American College of Sports Medicine cite a lack of studies identifying strategies capable of increasing the effectiveness of stretching exercise. This investigation evaluated adding modest weight (0.45-1.35 kg) to a stretching exercise routine (Body Recall [BR]) on joint ROM. Forty-three subjects ages 55-83 years participated in 1 of 2 training groups, BR, BR with weights (BRϩW), or a control group (C). ROM was evaluated at the neck, shoulder, hip, knee, and ankle before and after 10 weeks of exercise. Using ANCOVA, significant differences (p Ͻ 0.01) were observed for right and left cervical rotation, hip extension, ankle dorsiflexion, ankle plantar flexion, and shoulder flexion. Post hoc analysis revealed that cervical rotation (left and right), hip extension, and ankle dorsiflexion for BRϩW subjects differed significantly from BR and C (p Ͻ 0.01). Significant differences with shoulder flexion and ankle plantar flexion were found for both BR and BRϩW in comparison to C (p Ͻ 0.01). Results indicate that addition of weights enhanced the effectiveness of stretching exercise for increasing joint ROM with 4 of the 6 selected measurements. Thus, a modest intensity exercise program that is within the reach of most elderly may significantly affect joint ROM and flexibility.Reference Data: Swank, A.M., D.C. Funk, M.P. Durham, and S. Roberts. Adding weights to stretching exercise increases passive range of motion for healthy elderly.

Effects of resistive exercise and stretching on the soleus muscle of ovariectomized rats

“…Thus, the weight and muscle length gains, and the increase of serial sarcomere number identified in the ovariectomized/hysterectomized rats, which performed resistive exercise associated with stretching, within the limits, could be extrapolated to the human outcomes reported by Swank et al 6 . Therefore, these findings suggest that stretching associated with loads can increase sarcomerogenesis of muscles in the absence of estrogen.…”

“…Swank et al 6 observed an increase in the range of motion in elderly individuals who performed the association of the stretching exercise with loads (0.45 to 1.35 kg) when compared with those who performed only stretching exercises. Thus, the weight and muscle length gains, and the increase of serial sarcomere number identified in the ovariectomized/hysterectomized rats, which performed resistive exercise associated with stretching, within the limits, could be extrapolated to the human outcomes reported by Swank et al 6 .…”

“…Resistive and stretching exercises are prescribed in training programs, but it is not clear, until now, what the isolated effects are and what association these exercises have in the skeletal muscle of the elderly 5 . It has been described that stretching and/or resistive exercises can prevent or improve muscular strength, flexibility, balance and mobility in elderly 5,6 .…”

The Effects of Two Different Stretching Programs on Balance Control and Motor Neuron Excitability

“…In the literature, Gehlsen and Whaley (1990) reported that balance, strength, and flexibility might be factors contributing to falls for the elderly. A well-designed stretching program will lessen the decline of flexibility of the elderly adults (Swank, Funk, Durham, & Roberts, 2003). It is known that some exercises, which include stretching, are beneficial for postural balance control of the elderly (Celebi, Zergeroglu, & Ergen, 2003;Marigold et al, 2005;Means, Rodell, & O' Sullivan, 2005).…”

18.17 Foot and ankle characteristics associated with impairedbalance and functional ability in older people

“…Furthermore, interventions directed at increasing ankle and 1st MPJ ROM and increasing the strength of toe plantarflexor muscles may have some value in decreasing the risk of falls in older people. Previous studies indicate that ankle motion can be increased with stretching (36)(37)(38), Tai Chi (39), and water exercise (40) programs in older people; however, the effect of increasing ankle flexibility on balance and falls risk has yet to be explored. Similarly, preliminary evidence suggests that ''grasping'' exercises to strengthen toe muscles results in improved standing balance in older people (41); however, it is not known whether this translates to a decreased risk of falls.…”