What is the best way to stretch? CORE Omaha Explains…
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
The article states…
“The literature reviewed suggests both are effective methods for increasing hip-flexion ROM. Strength of Recommendation: Using level 2 evidence and higher, the results show both static and PNF stretching effectively increase ROM; however, one does not appear to be more effective than the other.”
Here we see and article that will closely examine the range of motion increases with static and contract/relax stretching on the hamstrings and hip flexors. We don’t see a significant different between the two methods with the involved muscle groups. What is important, is that static stretching is best used on warm muscles. We also know that dynamic stretching is better for sports performance and proprioceptive activity. Different muscles and different ranges of motion are most likely to increase ranges of motion dynamically and statically with different types in methodology of stretching. Dynamic warm-up sets are going to be imperative for proprioceptive building and increasing blood flow to the tissue without decreasing force response.
It is quick to note, that in previous blog post by the side we have also established that stay static stretching is more beneficial to increase dorsiflexion range of motion in the ankle. Because of the conflicting different body parts and static stretching dynamic stretching times, we must nothing for that ranges of motion increasing and different stretching types increasing are mutually exclusive to each other. In other words, just because one range of motion increase is linearly with stretching doesn’t mean another range of motion in a different joint will follow the same recipe for increasing joint range.
SO… What the take away?
Stretch dynamically with warm ups, stretch statically and dynamically with cool downs, 20 reps per side, or 30 sec holds per stretch in the hip flexors and the hamstrings.
Why are my hip flexors always tight?
Most likely there is an element of weakness as well causing overuse and “tightness”
Wait what does that mean?
That is a whole new topic for another time, but remember some muscle are tight, some are tight from overuse ( weakness). 
The Effectiveness of PNF Versus Static Stretching on Increasing Hip-Flexion Range of Motion
- PMID: 28182516
- DOI: 10.1123/jsr.2016-0098
Abstract
Clinical Scenario: Stretching is applied for the purposes of injury prevention, increasing joint range of motion (ROM), and increasing muscle extensibility. Many researchers have investigated various methods and techniques to determine the most effective way to increase joint ROM and muscle extensibility. Despite the numerous studies conducted, controversy still remains within clinical practice and the literature regarding the best methods and techniques for stretching. Focused Clinical Question: Is proprioceptive neuromuscular facilitation (PNF) stretching more effective than static stretching for increasing hamstring muscle extensibility through increased hip ROM or increased knee extension angle (KEA) in a physically active population? Summary of Key Findings: Five studies met the inclusion criteria and were included. All 5 studies were randomized control trials examining mobility of the hamstring group. The studies measured hamstring ROM in a variety of ways. Three studies measured active KEA, 1 study measured passive KEA, and 1 study measured hip ROM via the single-leg raise test. Of the 5 studies, 1 study found greater improvements using PNF over static stretching for increasing hip flexion, and the remaining 4 studies found no significant difference between PNF stretching and static stretching in increasing muscle extensibility, active KEA, or hip ROM. Clinical Bottom Line: PNF stretching was not demonstrated to be more effective at increasing hamstring extensibility compared to static stretching. The literature reviewed suggests both are effective methods for increasing hip-flexion ROM. Strength of Recommendation: Using level 2 evidence and higher, the results show both static and PNF stretching effectively increase ROM; however, one does not appear to be more effective than the other.
Keywords: hypomobility; muscle flexibility; proprioceptive neuromuscular facilitation; tightness.
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