Hamstring Stretch Training
Preliminary findings suggest nordic hamstring exercises and stretch training are a viable way to stimulate architectural adaptation. Changes in the passive elastic properties and ROM induced by stretch training is due to both increases in stretch tolerance AND changes in passive properties of muscle. For a more indepth looks at theses changes you may want to check out Greg Lehmans recent post on hamstring stretching - or these four recent studies:
- 8 weeks of high-intensity stretch training on biceps femoris (Freitas et al. 2015).
- 4 weeks of stretching training of the hamstring group (Muanjai et al. 2017).
- Nordic Hamstring Extension (Alonso-Fernandez et al. 2017, Bourne et al. 2017)
This information may have clinical implications for injury prevention and rehabilitation programs.
More to Explore
Alonso-Fernandez, D., Docampo-Blanco, P., Martinez-Fernandez, J. (2017). Changes in muscle architecture of Biceps Femoris induced by eccentric strength training with Nordic Hamstring Exercise. Scand J Med Sci Sports.
Apostolopoulos, N., Metsios, G.S., ... Wyon, M.A. (2015). The relevance of stretch intensity and position-a systematic review. Front Psychol.
Bourne, M.N., Duhig, S.J., ... Shield, A.J. (2017). Impact of the Nordic hamstring and hip extension exercises on hamstring architecture and morphology: implications for injury prevention. Br J Sports Med.
Franchi, M.V., Reeves, N.D., Narici, M.V. (2017). Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations. Front Physiol. (OPEN ACCESS)
Freitas, S.R., Mil-Homens, P. (2015). Effect of 8-week high-intensity stretching training on biceps femoris architecture. J Strength Cond Res.
Goode, A.P., Reiman, M.P., ...Taylor, A.B. (2015). Eccentric training for prevention of hamstring injuries may depend on intervention compliance: a systematic review and meta-analysis. Br J Sports Med.
Haab, T., Wydra, G. (2017). The effect of age on hamstring passive properties after a 10-week stretch training. J Phys Ther Sci.
Hopper, D., Deacon, S., Das, S., Jain, A., ..., Briffa K. (2005). Dynamic soft tissue mobilisation increases hamstring flexibility in healthy male subjects. Br J Sports Med.
Nordez, A., Gross, R., Andrade, R., Le Sant, G., Freitas, S., Ellis, R., McNair, P.J., Hug, F. (2017). Non-Muscular Structures Can Limit the Maximal Joint Range of Motion during Stretching. Sports Med.
Muanjai, P., Jones, D.A., ... Kamandulis, S. (2017). The effects of 4 weeks stretching training to the point of pain on flexibility and muscle tendon unit properties. Eur J Appl Physiol.
Weppler, C.H., Magnusson, S.P. (2010). Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther.