Effects of a 6-Week Home-Based High- or Regular-Volume Static Stretching or Hamstring Resistance Exercise in Young Men with Hamstring Tightness.

Plain-language summary

This study set out to compare how different home-based hamstring exercises affect flexibility and muscle properties in young men with tight hamstrings. It tested 68 men doing either long-duration stretching, typical stretching, resistance exercises, or no exercise, measuring range of motion, muscle stiffness, thickness, and strength before, after 6 weeks, and at 3 months. All active groups improved flexibility, and both stretching groups reduced muscle stiffness, with long-duration stretching keeping the benefit longer. The study found no extra benefit from hour-long stretches over shorter ones or resistance work, but confirmed that even brief stretching can effectively improve flexibility at home.

Key findings

• Long-duration hamstring stretching did not improve flexibility or muscle properties more than shorter stretching or resistance exercise.
• Short-duration stretching was a time-efficient way to enhance flexibility and muscle mechanics.