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IMMEDIATE EFFECTS OF STATIC HAMSTRING STRETCHING PROTOCOLS ON FLEXIBILITY, RANGE OF MOTION, AND PAIN IN STRENGTH-TRAINED MALES

Muhammad Uzair Latif, Javeria Sehar, Muhammad Abdullah

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1| ABSTRATCT:

Background: Keeping hamstrings flexible is important for strength-trained individuals, not only to boost performance but also to help prevent injuries. Static stretching is often used to improve flexibility and range of motion (ROM), but there’s still some uncertainty about how different stretching styles affect the body in the short term—especially right before or after training.

Objective: This study set out to evaluate the immediate effects of two types of static stretching—intermittent (short stretches with rest in between) and continuous (one long, uninterrupted stretch)—on hamstring flexibility, ROM, and pain levels in trained young men.

Methods: Thirty healthy male strength trainers (ages 17 to 25) took part in the study. They were randomly split into two groups: one performed a 60-second continuous stretch, while the other followed an intermittent routine of two 30-second stretches with a 10-second rest in between. We used the Sit-and-Reach Test to assess flexibility, the Popliteal Angle Test for ROM, and a Numeric Pain Rating Scale to gauge discomfort—before and right after stretching. Results were compared using independent t-tests.

Results: Both stretching methods led to noticeable improvements in flexibility, ROM, and a reduction in pain (p < 0.05). However, the intermittent stretching group showed slightly better outcomes in all areas:

? Sit-and-Reach Test: +1.43±0.44 cm (intermittent) vs. +1.20±0.38 cm (continuous)

? Popliteal Angle (ROM): +0.98±0.45° (intermittent) vs. +0.34±0.46° (continuous)

? Pain Reduction: -1.02±0.45 (intermittent) vs. -0.13±0.43 (continuous)

Conclusion: Intermittent static stretching (30-second holds with rest intervals) is more effective than continuous stretching for acutely enhancing hamstring flexibility and ROM while reducing discomfort. These findings support incorporating shorter, interrupted stretches into athletic warm-ups to optimize performance and injury prevention.

Keywords: Flexibility, Hamstrings, Intermittent and Continuous Stretching, Popliteal Angle, Strength Training.