Effects of a Home-Based Stretching Program on Bench Press Maximum Strength and Shoulder Flexibility.

Publisher: Dept. of Sports Medicine, Medical Faculty of Uludag University Country of Publication: Turkey NLM ID: 101174629 Publication Model: eCollection Cited Medium: Internet ISSN: 1303-2968 (Electronic) Linking ISSN: 13032968 NLM ISO Abbreviation: J Sports Sci Med Subsets: MEDLINE

Original Publication: Bursa, Turkey : Dept. of Sports Medicine, Medical Faculty of Uludag University, 2002-

Shoulder* ; Muscle Stretching Exercises*; Humans ; Upper Extremity ; Muscle, Skeletal/physiology ; Lower Extremity

Recent research showed significant stretch-mediated maximum strength increases when performing stretching between 5 to 120 minutes per day with the calf muscle. However, since the practical applicability of these long stretching durations was questioned and studies exploring the transferability to the upper body are scarce, the aim of this study was to investigate the possibility of using a home-based stretching program to induce significant increases in maximum strength and flexibility. Therefore, 31 recreationally active participants (intervention group: 18, control group: 13) stretched the pectoralis major for 15min/day for eight weeks, incorporating three different stretching exercises. The maximum strength was tested isometrically and dynamically in the bench press (one-repetition maximum: 1RM) as well as shoulder range of motion (ROM) performing bilateral shoulder rotation with a scaled bar. Using a two-way analysis of variance (ANOVA) with repeated measures, the results showed high magnitude Time effects (ƞ² = 0.388-0.582, p < 0.001) and Group*Time interaction (ƞ² = 0.281-0.53, p < 0.001-0.002), with increases of 7.4 ± 5.6% in 1RM and of 9.8 ± 5.0% in ROM test in the intervention group. In the isometric testing, there was a high-magnitude Time effect (ƞ² = 0.271, p = 0.003), however, the Group*Time interaction failed to reach significance (p = 0.75). The results are in line with previous results that showed stretch-mediated maximum strength increases in the lower extremity. Future research should address the underlying physiological mechanisms such as muscle hypertrophy, contraction conditions as well as pointing out the relevance of intensity, training frequency and stretching duration.
(© Journal of Sports Science and Medicine.)

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Keywords: 1 RM; Range of motion; maximum voluntary isometric contractions; pectoralis major; static stretching

Date Created: 20231204 Date Completed: 20231205 Latest Revision: 20240502

20240502

PMC10690509

10.52082/jssm.2023.597

38045741