Flexibility, Static Stretching, Strength Training Effects
Conditions
Keywords
flexibility, static streching, minimal-dose, hamstring flexibility
Brief summary
The study will be conducted in 2025. The methods used in the study are non-invasive methods. One study group will perform 2 series of static stretching of the posterior band once a week. The stretching time in each series will be 60s, and the duration of the intervention will be 6 weeks. The test subjects will maintain a maximum prone position with their knee joints straight for a specified period of time during the stretching. The second study group will perform full range of motion strength training in the form of 3 series of 10 repetitions of the Romanian Deadlift (RDL) once a week, with the intervention duration also being 6 weeks. Prior to the start of the study, participants will undergo a toe-to-floor test to assess posterior band flexibility. The test will be repeated again after the intervention.
Interventions
OTHERStrength training
The group will perform one workout per week consisting of 3 series of the "Romanian deadlift" exercise of 10 repetitions. Each repetition will be performed at a specific pace - 3s in eccentric contraction and 1s in concentric contraction. The aforementioned exercise, the Romanian deadlift, will be performed by the subjects on a platform (elevation) in order to achieve maximum range of motion.
OTHERStreching group
The group performed one training session per week consisting of 2 sets of 60 seconds of static stretching
Sponsors
Józef Piłsudski University of Physical Education
Study design
Allocation
RANDOMIZED
Intervention model
PARALLEL
Primary purpose
OTHER
Masking
SINGLE (Outcomes Assessor)
Masking description
The post-intervention measurements were conducted by an assessor who was trained in the testing procedure and blinded to group allocation, with no knowledge of whether participants belonged to the intervention or control groups.
Eligibility
Sex/Gender
ALL
Age
18 Years to 25 Years
Healthy volunteers
Yes
Inclusion criteria
Participants were required to be ≥18 years of age and free from musculoskeletal injuries or surgical procedures involving the lower extremities or trunk within the previous six months.
Exclusion criteria
Participants were excluded if they were \<18 years of age or had sustained a musculoskeletal injury or undergone surgery involving the lower extremities or trunk within the previous six months.
Design outcomes
Primary
| Measure | Time frame | Description |
|---|---|---|
| Flexibility | From registration to completion of the study, the duration is up to 8 weeks | Flexibility was assessed using a modified stand-and-reach test. The participants stood with their feet shoulder-width apart and knees fully extended, then performed a forward bend, reaching as far as possible while maintaining straight legs. To measure the extent of their reach, a custom-built box was used. The box had the following dimensions: a length of 40 cm, a width of 45 cm, and a height of 35 cm. Each participant performed two trials, and the mean value was used for statistical analysis.. The same test was repeated after the 6-week intervention period to determine any improvements in flexibility. |
Countries
Poland
Outcome results
None listed