To stretch or not to stretch? Do I have to stretch before and after training? Is static stretching better than dynamic stretching? Does cardio increase or decrease flexibility? We could continue asking questions about muscle stretching, because it has inadvertently become a topic of debate among athletes.
Recent research has investigated whether a strength training plan is valid on its own to increase joint flexibility. The study from the University of North Dakota, scientists sought to determine how full-range resistance training influenced flexibility and strength compared to performing only static stretching on the same muscle-joint groups in untrained adults.
How does the study was realized?
A group of 25 volunteers were randomly assigned to strength training or static stretching. Twelve participants formed an inactive group and were classified as the control group.
Primo was pre-tested for hamstring extension, hip flexion and extension, shoulder extension flexibility, and quadriceps and hamstring maximum range. The volunteers completed a five-week plan of strength training or static stretching, with the goal of stretching or force training the same muscles and joints with similar ranges of motion. Flexibility and resistance tests were then carried out.
Can strength training increase flexibility?
As a result, it was obtained that there was no difference in the flexibility of the hamstrings, the hip flexion, nor in the improvement of the hip extension between both groups, but both obtained values higher than those of the control group. There were also no differences between groups in terms of shoulder extension flexibility. In addition, the resistance training group was superior to the control in maximum range of knee extension, but there was no difference between the groups in maximum range of knee flexion.
The results of this preliminary study suggest that carefully performed full-range resistance training programs can increase flexibility; just like any static stretching plan.
Based somewhat on research results, it is advisable to use a full range of motion when performing strength training exercises, especially if you want to improve joint flexibility.
Obviously, there is still a lot of research to be done in this field, so my recommendation is that you also add a static stretching plan. It is interesting to know that it is not necessary to spend too much time stretching, if we also compensate it with the full range of strength exercises.