Akademik Veri Yönetim Sistemi
Science and Sports, cilt.35, sa.6, ss.386-392, 2020 (SCI-Expanded)
Objectives: There are many stretching exercises in the clinical practice as static and dynamic. However, it is not known precisely which is more effective for flexibility, and whether not have any effects on performance. The aim of this study is to compare the effects of the active isolated stretching, ballistic stretching and static stretching exercises on hamstring flexibility and performance. Equipment and methods: Fifty six healthy participants were assigned randomly in active isolated stretching (n: 14), ballistic stretching (n: 14), static stretching (n: 14) and control (n: 14) groups. Group-specific stretching exercises were applied 3 times a week during 6 weeks to both of the stretching groups and no intervention was performed for the control group during the time of study. Hamstring flexibility measurement was performed with digital inclinometer, and performance with the vertical jump test. Assessments were evaluated before and 6 weeks after the stretching protocol. 4 × 2 mixed ANOVA was used to analyze the data. Results: As a results of the assessments, for the hamstring flexibility, there was significant main time effect (F [1, 52]: 85,313, P < 0.001) and time-group interaction (F [3, 52]: 11,559, P < 0.001) indicating flexibility increase in all stretching groups. When the stretching groups were compared, the flexibility increase in the Active Isolated Stretching (P < 0.001) and Ballistic Stretching (P: 0.036) were higher than the Static Stretching group. In vertical jump performance, there was no significant main time effect (F [1, 52]: 3.778, P: 0.057) and time-group interaction (F [3, 52]: 1.192, P: 0.322). Conclusion: Long-term stretching programs applied to healthy individuals increase the hamstring flexibility especially in the Active Isolated Stretching and Ballistic Stretching groups but showed no effect on vertical jump performance. According to the results of this research, dynamic stretching techniques may be preferred to Static Stretching for improving flexibility in long term.