Correlation between Acute and Short-Term Changes in Flexibility Using Two Stretching Techniques

Abstract

This study aimed to determine whether increases in flexibility following a single session predict increases in flexibility after a short-term stretching training program involving static stretching (SS) or proprioceptive neuromuscular facilitation (PNF) techniques. 70 adults (aged 18?30 years) of both sexes were randomly assigned to 2 groups: PNF (2 series of contract-relax stretching) and SS (static stretching for 1?min). Both stretching protocols were performed for 7 consecutive days. Active knee extension was evaluated before and after the first session and one day after the end of the intervention. Two-way ANOVA showed significant flexibility gains for both groups and no difference between them. The changes in flexibility after the first intervention session were strongly correlated with the changes after the training program in both groups (PNF r=0.82, p=0.001; SS: r=0.82, p=0.001). Linear regression showed that the increases in flexibility predicted the gains after both training programs (PNF: r2=0.67, p=0.001; SS: r2=0.61, p=0.005). In conclusion, the acute changes in flexibility after a single session of PNF and SS predict the gains in flexibility after longer-term training ?programs.

Immediate Effects of Proprioceptive Neuromuscular Facilitation Stretching Programs Compared With Passive Stretching Programs for Hamstring Flexibility: A Critically Appraised Topic

“…Four studies used an isometric hamstring contraction for the contract-relax PNF. [6][7][8][9] In contrast the fifth study Davis et al, 5 had the subject contract their quadriceps instead of the hamstrings, however the remainder of their stretching protocol stayed consistent to the other studies. For static stretching, 2 studies 5,6 directed their subjects to perform unassisted static stretching while other studies completed the static stretching protocol with the assistance of a clinician.…”

“…Both the static stretching and PNF groups significantly increased knee extension ROM compared with the control (P < .001 While all of the articles used goniometry to assess pre-and postintervention range of motion, the manner in which these measures were performed differed across studies. Beltrao et al 6 and Minshull et al 8 were the only studies that used an active Knee Extension Test. This test has the subject passively placed into 90° of hip flexion followed by the subject actively extending the test knee until a terminal end point has been reached.…”

“…Each article had subjects perform multiple stretching sessions, however they all used different duration parameters for their treatment protocol. Beltrao et al, 6 used a 1-week stretching protocol. Davis et al 5 and Shadmehr et al 9 had participants complete their assigned stretching protocol 3 times per week for a total of 4 weeks.…”

I SAFS UniCatólica 2015

“…A metodologia de FNP baseia-se na técnica Scientific Stretching for Sports (SSS ou 3S), no qual os participantes são orientados a flexionar uma determinada articulação até o ponto máximo de desconforto muscular e sustentar a posição durante 10 segundos (Beltrão, Ritti-Dias, Pitangui, & De Araújo, 2014). Após isto, executase uma fase de contração isométrica durante 6 segundos, seguida de uma fase relaxamento de 10 segundos partindo do ponto de amplitude máxima de movimento (Tsolakis & Bogdanis, 2012).…”

“…Após isto, executase uma fase de contração isométrica durante 6 segundos, seguida de uma fase relaxamento de 10 segundos partindo do ponto de amplitude máxima de movimento (Tsolakis & Bogdanis, 2012). O método denominado Flexionamento Ativo (MFA) consiste em flexionar uma articulação até o ponto da amplitude máxima de movimento (ponto de desconforto muscular), no qual a posição é mantida durante 30 segundos (Beltrão et al, 2014). Neste método, os avaliados não recebem qualquer tipo de auxílio ou contraresistência externa durante a execução (Dallas et al, 2014).…”