Short vs. Long vs. Periodized Static Stretching Bouts for Enhancing and Maintaining Range of Motion in Upper and Lower Extremities in Healthy Women

Static stretching is recognized for its effectiveness in enhancing flexibility, primarily due to its simplicity and established benefits in increasing range of motion (ROM). This study aimed to investigate several under-researched aspects of static stretching, including the effects of periodization, retention of ROM through various protocols, and its potential to improve ROM in the upper limbs. A total of 49 healthy young women (ages 24.81 ± 5.84 years) were randomly assigned to a control group or one of three training groups. Each training group participated in three weekly sessions focusing on short, long, or periodized stretching, with each limb receiving 145 seconds of stretching. Range of motion was assessed biweekly using goniometry applications (Goniometro for Android and Moasure for iOS) before and throughout the eight-week training period, as well as four weeks post-training. Data were analyzed using a 4 × 7 mixed model ANOVA (groups × measurement times) for each joint, with a significance level set at p<.05. The results showed no significant differences among groups regarding shoulder flexion and ankle dorsiflexion ROM. However, hip flexion ROM improved over time in the short and periodized protocols, with gains retained after four weeks. All three training groups exhibited similar trends in wrist extension improvement. Overall, while results varied across limbs, short and periodized stretching bouts appear more effective than prolonged sessions, considering the percentage of change and ease of adherence.