Table of Contents
THE LITERATURE
ACTIVE STRETCHING IDEAL FOR HAMSTRING FLEXIBILITY
This study compares active and passive stretching to determine which technique more effectively improves and sustains hamstring flexibility over time.
Key Takeaways:
Higher Flexibility Gains with Active Stretching – After six weeks, the active stretching group showed significantly greater range of motion (ROM) improvement than the passive group.
Sustained Gains with Active Stretching – Four weeks post-training, the active group retained substantial ROM gains, while the passive group’s gains nearly disappeared.
Practical Uses:
Improved Flexibility – Active stretching is the more effective option for efficiently increasing hamstring flexibility.
Long-Lasting Results – Active stretching provides lasting flexibility gains, ideal for those with limited time or who prefer less frequent sessions.
Limitations:
Small Sample Size – Only 22 subjects completed the follow-up, limiting generalizability.
Short-Term Focus – The study shows short-term benefits, but long-term effects are unknown.
The Bottom Line:
This study suggests active stretching is superior to passive stretching for gaining and maintaining hamstring flexibility, offering lasting results with minimal commitment. For a practical approach to flexibility, especially in the hamstrings, active stretching is the best choice.
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Reference:
Meroni, R., Cerri, C. G., Lanzarini, C., Barindelli, G., Morte, G. D., Gessaga, V., Cesana, G. C., & De Vito, G. (2010). Comparison of active stretching technique and static stretching technique on hamstring flexibility. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 20(1), 8–14. https://doi.org/10.1097/JSM.0b013e3181c96722
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