Does static stretching work? lets take a look at some research!

 CORE Physical Therapy In Omaha Explains…

By Dr. Mark Rathjen PT DPT CSCS

CORE Physical Therapy Co-owner

17660 Wright street sites 9/10

Omaha NE

402-933-4027

 

In the below cited meta analysis, static hamstring stretching was effective to increase tissue length and functional length of the hamstrings in the healthy adult category. The meta analysis studies examine research of many sources citing many different levels of evidence over many studies. Meta analysis is the highest form of scientific literature. This study cited 800 articles over 19 published studies…

Static stretching IS very Effective. We have seen this fact in earlier blog posts as well relating to the achilles and dorsiflexion range of motion. Its often more effective than dynamic stretching alone.

If you are not getting realist from your static stretching routine, then you are DOING IT WRONG.

How do we stretch effectively? Glad you asked…

Effective stretching needs a static and dynamic component. As a warm up, only dynamic stretching should be used. (static stretching reduces strength and power output of a muscle for 30 min following)

As lengthening the range of motion, both types should be used.

-3 sets of 30 sec holds 5/10 intensity level with progressive increase stretching per set.

-2 different stretches per body part.

Too hard of stretching will just overload the nervous system and your body will fight you.

Breathing is also important as well.

Consistency of daily stretching to increase motion, 2-3x week stretching to maintain a new found range of motion is adequate.

 

If nothing changes, then nothing changed

Dont know where to start? consult with CORE Physical Therapy and Sports Performance to get you started and on TRACK.

 

 

Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis

Diulian M Medeiros 1, Anelize Cini 1, Graciele Sbruzzi 1, Cláudia S Lima 1
Affiliations

Abstract

The aim of the current study was to investigate the influence of static stretching on hamstring flexibility in healthy young adults by means of systematic review and meta-analysis. The search strategy included MEDLINE, PEDro, Cochrane CENTRAL, EMBASE, LILACS, and manual search from inception to June 2015. Randomized and controlled clinical trials studies that have compared static stretching to control group, and evaluated range of motion (ROM), were included. On the other hand, studies that have worked with special population such as children, elderly people, athletes, and people with any dysfunction/disease were excluded, as well as articles that have used contralateral leg as control group or have not performed static stretching. The meta-analysis was divided according to three types of tests. Nineteen studies were included out of the 813 articles identified. In all tests, the results favored static stretching compared to control group: passive straight leg raise (12.04; 95% CI: 9.61 to 14.47), passive knee extension test (8.58; 95% CI: 6.31 to 10.84), and active knee extension test (8.35; 95% CI: 5.15 to 11.55). In conclusion, static stretching was effective in increasing hamstring flexibility in healthy young adults.

Keywords: Hamstring; range of motion; systematic review.

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