Static Stretching Combined with Conscious Slower Breathing May Increase Parasympathetic Activity and Reduce Stress in Adult Women

Background: Women are thought to be more susceptible to stress than men in a stressful society, and reducing stress is crucial for women to maintain their health. Static stretching (SST) is applied in various fields to not only increase muscle flexibility but also reduce stress. Additionally, conscious slower breathing (CSB) predominates parasympathetic activity, causing a relaxing effect. These results indicate that combining SST and CSB may be more useful in reducing stress. However, to the best of our knowledge, the effect of this combination remains unclear. Objective: This study aimed to elucidate the effects of the combination of SST and CSB on autonomic activity and stress in adult women. Methods: Eleven healthy Japanese adult female participants performed SST with nonconscious natural breathing for 20 min. The same participants performed SST in combination with CSB (2 s inspiratory and 4 s expiratory) for 20 min on another day. Salivary cortisol and chromogranin A levels were measured before and after stretching as stress markers of the hypothalamic-pituitary-adrenal axis and sympathetic nervous system. The coefficient of variation of the R-R interval (CVR-R) and high-frequency component (HF), which reflect parasympathetic nerve activity, and heart rate and low-frequency component (LF)/HF ratio, which reflect sympathetic nerve activity, were measured before, during, and after stretching. Results: SST decreased cortisol levels but with no significant changes in chromogranin A, heart rate, CVR-R, HF, or LF/HF ratio. The combination of SST and CSB increased CVR-R and HF levels in addition to decreasing cortisol levels but with no significant changes in chromogranin A, heart rate, or LF/HF levels. Conclusion: These results indicate that the combination of SST and CSB may increase parasympathetic activity and reduce stress. However, future randomized controlled trials with larger sample sizes should support this conclusion.

Acute effects of static stretching on peak and end-range hamstring-to-quadriceps functional ratios

AIM: To evaluate if static stretching influences peak and end-range functional hamstring-to-quadriceps(H/Q) strength ratios in elite women athletes. METHODS: Eleven healthy female athletes in an elite competitive level participated to the study. All the participants fulfilled the static stretching or non-stretching(control) intervention protocol in a randomized design on different days. Two static unassisted stretching exercises, one in standing and one in sitting position, were used to stretch both the hamstring and quadriceps muscles during these protocols. The total time for the static stretching was 6 ± 1 min. The isokinetic peak torque measurements for the hamstring and quadriceps muscles in eccentric and concentric modes and the calculations for the functional H/Q strength ratios at angular velocities of 60°/s and 180°/s were made before(pre) and after(post) the control or stretching intervention. The strength measurements and functional strength ratio calculations were based during the entire- and end-range of knee extension.RESULTS: The pre-test scores for quadriceps and hamstring peak torque and end range values were not significantly different between the groups(P > 0.05). Subsequently, although the control group did notexhibit significant changes in quadriceps and hamstring muscle strength(P > 0.05), static stretching decreased eccentric and concentric quadriceps muscle strength at both the 60°/s and 180°/s test speeds(P < 0.01). Similarly, static stretching also decreased eccentric and concentric hamstring muscle strength at both the 60°/s and 180°/s test speeds(P < 0.01). On the other hand, when the functional H/Q strength ratios were taken into consideration, the pre-intervention values were not significant different between the groups both during the entire and end range of knee extension(P > 0.05). Furthermore, the functional H/Q strength ratios exhibited no significant alterations during the entire and end ranges of knee extension both in the static stretching or the control intervention(P > 0.05). CONCLUSION: According to our results, static stretching routine does not influence functional H/Q ratio. Athletes can confidently perform static stretching during their warm-up routines.

Effect of deep transverse friction massage vs stretching on football players’ performance

BACKGROUND Flexibility,agility and muscle strength are key factors to either win or lose a game.Recently the effect of a new technique,deep transverse friction massage(DTFM)on muscle extensibility as compared to traditional stretching techniques has been examined.AIM To compare the effect of DTFM vs static and dynamic stretching techniques on the hamstring’s extensibility,agility,and strength amongst Lebanese and Syrian football players.Recording the incidence of non-contact hamstring muscle injury was a secondary objective.METHODS This study is a single-blinded prospective longitudinal randomized controlled trial.The experiment took place over a period of four weeks.Football players were randomized into three intervention groups(static stretching;dynamic stretching;DTFM).Participants of each group were followed-up carefully by assessors during their intervention sessions three times per week,for a total of 12 sessions and during the data collection.Extensibility,agility,and strength were compared between intervention groups at(baseline;acute;and chronic)phases.Straight leg raise and 1 repetition maximum tests were used to measure the dominant leg hamstring muscle extensibility and maximal strength respectively.T-drill test was used to assess the lower extremities agility.RESULTS Of 103 Lebanese and Syrian male football players aged between 18 and 35 were sampled from Damascus-Syria and South of Lebanon to participate in this study.Between-groups measures of acute strength(P=0.011)and chronic extensibility(P=0.000)solely showed a significant difference,and the static group showed to be superior as compared to the other groups.No loss to follow-up or protocol violation was recorded.CONCLUSION Static stretching is showing to be superior to the other techniques used,regarding gaining long-term extensibility and short-term maximal muscle strength.In addition,DTFM showed improvements but did not outweigh the effects on footballers’performance when comparing it to static and dynamic techniques.Finally,no difference between the interventions is recorded regarding the rate of muscle injuries incidence.