Effect Of Different Durations Of Static Stretching On Hamstring Muscle Flexibility

Flexible muscles and joints are an essential component of health and fitness, and may reduce your risk for injury. People with tight hamstrings are more prone to muscle tears, lower back pain and knee injuries, notes the Sports Injury Clinic. Regular static stretching is essential for maintaining range of motion in the joints.

Static Stretching

Stretching involves bringing a body segment to a point of resistance in its range of motion and applying a slight force. A stretch can be active or passive. Active stretching occurs when you apply the force of the stretch; in passive stretching, another person applies the force of the stretch. A static stretch is an active, slow and constant stretch that requires relaxation and elongation of the muscle; it involves holding the stretch without moving for a certain length of time. This style of stretching improves range of motion, and is easy and safe to perform as long as the stretch is not too intense.

Duration

Hold static stretches for at least 30 seconds for the greatest improvements in the range of motion of the joint. Stretching the hamstring muscles for 30 and 60 seconds shows greater gains in knee extension range of motion exercises than holding a static stretch for 15 seconds or not stretching at all, according to a study conduct in 1994 by the University of Central Arkansas. However, the study showed that there is not a greater increase in the range of motion for a stretch held for 30 seconds or a stretch held for 60 seconds.

When to Stretch

Perform static stretches before and after exercise, following a thorough warmup of at least five minutes to increase the muscle temperature and make the muscles and tendons more elastic. Stretching prior to exercise decreases the risk for muscle tears or strains during exercise by increasing the elasticity of the muscles and tendons. Post-exercise stretching can offer even greater improvements in the range of motion, and may decrease muscle soreness, notes the National Strength and Conditioning Association.

Hamstring Stretch

The toe touch stretch is a common static stretch to improve range of motion in the hamstrings. Sit on the ground with legs and knees extended. Bend at the waist, slowly reaching toward your feet. Continue leaning forward until you feel a slight stretch or discomfort in your hamstrings. The stretch should not be painful. Hold the stretch for 30 seconds. Return to an upright position and repeat one or two more times.