Stretching Typology and Stretching Duration

NewsBot · Mar 6, 2018

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The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion
Ewan Thomas, Antonino Bianco, Antonio Paoli, Antonio Palma
Int J Sports Med

Different stretching strategies and protocols are widely used to improve flexibility or maintain health, acting on the muscle tendon-unit, in order to improve the range of motion (ROM) of the joints. This review aims to evaluate the current body of literature in order to understand the relation between stretching typology and ROM, and secondly to evaluate if a relation exists between stretching volume (either as a single training session, weekly training and weekly frequency) and ROM, after long-term stretching. Twenty-three articles were considered eligible and included in the quantitative synthesis. All stretching typologies showed ROM improvements over a long-term period, however the static protocols showed significant gains (p<0.05) when compared to the ballistic or PNF protocols. Time spent stretching per week seems fundamental to elicit range of movement improvements when stretches are applied for at least or more than 5 min, whereas the time spent stretching within a single session does not seem to have significant effects for ROM gains. Weekly frequency is positively associated to ROM. Evaluated data indicates that performing stretching at least 5 days a week for at least 5 min per week using static stretching may be beneficial to promote ROM improvements.
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NewsBot · Jan 22, 2021

Non-local Acute Passive Stretching Effects on Range of Motion in Healthy Adults: A Systematic Review with Meta-analysis
David G. Behm, Shahab Alizadeh, Saman Hadjizadeh Anvar, Ben Drury, Urs Granacher & Jason Moran
Sports Medicine (2021)

Background
Stretching a muscle not only increases the extensibility or range of motion (ROM) of the stretched muscle or joint but there is growing evidence of increased ROM of contralateral and other non-local muscles and joints.

Objective
The objective of this meta-analysis was to quantify crossover or non-local changes in passive ROM following an acute bout of unilateral stretching and to examine potential dose–response relations.

Methods
Eleven studies involving 14 independent measures met the inclusion criteria. The meta-analysis included moderating variables such as sex, trained state, stretching intensity and duration.

Results
The analysis revealed that unilateral passive static stretching induced moderate magnitude (standard mean difference within studies: SMD: 0.86) increases in passive ROM with non-local, non-stretched joints. Moderating variables such as sex, trained state, stretching intensity, and duration did not moderate the results. Although stretching duration did not present statistically significant differences, greater than 240-s of stretching (SMD: 1.24) exhibited large magnitude increases in non-local ROM compared to moderate magnitude improvements with shorter (< 120-s: SMD: 0.72) durations of stretching.

Conclusion
Passive static stretching of one muscle group can induce moderate magnitude, global increases in ROM. Stretching durations greater than 240 s may have larger effects compared with shorter stretching durations.
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NewsBot · Jun 16, 2023

Muscle Architecture Adaptations to Static Stretching Training: A Systematic Review with Meta-Analysis
Ioli Panidi, Olyvia Donti, Andreas Konrad, Petros C. Dinas, Gerasimos Terzis, Athanasios Mouratidis, Vasiliki Gaspari, Anastasia Donti & Gregory C. Bogdanis
Sports Medicine - Open volume 9, Article number: 47 (2023)

Background
Long-term stretching of human skeletal muscles increases joint range of motion through altered stretch perception and decreased resistance to stretch. There is also some evidence that stretching induces changes in muscle morphology. However, research is limited and inconclusive.

Objective
To examine the effect of static stretching training on muscle architecture (i.e., fascicle length and fascicle angle, muscle thickness and cross-sectional area) in healthy participants.

Design
Systematic review and meta-analysis.

Methods
PubMed Central, Web of Science, Scopus, and SPORTDiscus were searched. Randomized controlled trials and controlled trials without randomization were included. No restrictions on language or date of publication were applied. Risk of bias was assessed using Cochrane RoB2 and ROBINS-I tools. Subgroup analyses and random-effects meta-regressions were also performed using total stretching volume and intensity as covariates. Quality of evidence was determined by GRADE analysis.

Results
From the 2946 records retrieved, 19 studies were included in the systematic review and meta-analysis (n = 467 participants). Risk of bias was low in 83.9% of all criteria. Confidence in cumulative evidence was high. Stretching training induces trivial increases in fascicle length at rest (SMD = 0.17; 95% CI 0.01–0.33; p = 0.042) and small increases in fascicle length during stretching (SMD = 0.39; 95% CI 0.05 to 0.74; p = 0.026). No increases were observed in fascicle angle or muscle thickness (p = 0.30 and p = 0.18, respectively). Subgroup analyses showed that fascicle length increased when high stretching volumes were used (p < 0.004), while no changes were found for low stretching volumes (p = 0.60; subgroup difference: p = 0.025). High stretching intensities induced fascicle length increases (p < 0.006), while low stretching intensities did not have an effect (p = 0.72; subgroup difference: p = 0.042). Also, high intensity stretching resulted in increased muscle thickness (p = 0.021). Meta-regression analyses showed that longitudinal fascicle growth was positively associated with stretching volume (p < 0.02) and intensity (p < 0.04).

Conclusions
Static stretching training increases fascicle length at rest and during stretching in healthy participants. High, but not low, stretching volumes and intensities induce longitudinal fascicle growth, while high stretching intensities result in increased muscle thickness.
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NewsBot · Aug 10, 2023

Influence of Long-Lasting Static Stretching Intervention on Functional and Morphological Parameters in the Plantar Flexors: A Randomized Controlled Trial
Warneke, Konstantin et al
J Strength Cond Res XX(X): 000–000, 2023—

Animal studies show that long-lasting stretching training can lead to significant hypertrophy and increases in maximal strength. Accordingly, previous human studies found significant improvements in maximal voluntary contraction (MVC), flexibility, and muscle thickness (MTh) using constant angle long-lasting stretching. It was hypothesized that long-lasting stretching with high intensity will lead to sufficient mechanical tension to induce muscle hypertrophy and maximal strength gains. This study examined muscle cross-sectional area (MCSA) using magnetic resonance imaging (MRI). Therefore, 45 well-trained subjects (f: 17, m: 28, age: 27.7 ± 3.0 years, height: 180.8 ± 4.9 cm, mass: 80.4 ± 7.2 kg) were assigned to an intervention group (IG) that stretched the plantar flexors 6 × 10 minutes per day for 6 weeks or a control group (CG). Data analysis was performed using 2-way ANOVA. There was a significant Time × Group interaction in MVC (p < 0.001–0.019, ƞ2 = 0.158–0.223), flexibility (p < 0.001, ƞ2 = 0.338–0.446), MTh (p = 0.002–0.013, ƞ2 = 0.125–0.172), and MCSA (p = 0.003–0.014, ƞ2 = 0.143–0.197). Post hoc analysis showed significant increases in MVC (d = 0.64–0.76), flexibility (d = 0.85–1.12), MTh (d = 0.53–0.6), and MCSA (d = 0.16–0.3) in IG compared with CG, thus confirming previous results in well-trained subjects. Furthermore, this study improved the quality for the morphological examination by investigating both heads of the gastrocnemius with MRI and sonography. Because stretching can be used passively, an application in rehabilitation settings seems plausible, especially if no commonly used alternatives such as strength training are applicable.
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