Effect of Different Durations of Static Stretching on Hamstring Muscle Flexibility

The hamstrings are the muscles on the back of your thighs that have the tendency to become very tight. Tight hamstrings can cause an array of physical problems. Tight hamstrings should be dealt with to avoid future injury, says Eric Cressey, a world-renowned strength and conditioning coach who has worked with hundreds of professional athletes. Stretching itself is not difficult, but how much is the right amount?

  1. Types

    • Your stretching should match your goals. Different stretching methods will yield different results, so it's important for you to know the difference. Dynamic, also called active, stretching involves moving around while stretching. Examples of dynamic stretching include high skipping, lunges and karaoke – running side-to-side alternating your right and left foot in front of the other. When most people think of stretching, static stretching comes to mind. Static stretching involves stretching a muscle with no movement involved. An example of static stretching is bending over to touch your toes.

    Timing

    • When to stretch and how to stretch are both very important factors. As a rule of thumb, dynamic stretching should always be performed before activity and static stretching after. A 2007 study in the “Journal of Strength and Conditioning” stated that static stretching before activity reduced subjects’ 50-meter sprint performance. Two years prior to that study the “Journal of Athletic Training” also found that static stretching before activity reduced muscle strength and power. Dynamic stretching has not been linked to a decrease in athletic performance so it should be your go-to pre-activity stretching method.

    Duration

    • Some experts say you need to hold stretches for 15, 30, 60 or even 120 seconds at a time. Some recommend stretching every other day, every day, or multiple times per day. The research is inconclusive, but there are trends that can be seen across many studies. A 1997 study in the journal “Physical Therapy” states that stretching for 60 seconds is no more effective than stretching for 30 seconds. The same journal published a 2013 study showing that stretching two or three times per day is no more effective than stretching once per day. A 2005 study found that stretching for 15 seconds is just as effective as stretching for 30, 60, 90 or 120 seconds. These studies show that you should stretch your hamstrings no more than once per day for at least 15 seconds each time.

    Tips and Warnings

    • Making stretching a habit is the best way to ensure gains in flexibility – inconsistent stretching will not help you lengthen your hamstrings. Always go through a thorough warm-up using dynamic stretching and save static stretching for after exercise. At this point your muscles will be warm and much more pliable. If you feel burning sensations or pain shooting down your legs while stretching your hamstrings, stop immediately. This could be a sign of a disorder called neural tension and you should seek medical attention.