The effects of proprioceptive neuromuscular facilitation [PNF] stretching versus static stretching on hamstring flexibility as warm-up protocol / Anis Asyikin Abdul Aziz

Flexibility can reduce risk of injuries and increase an athlete’s performance in sports. Stretching were used as warm-up to increase flexibility or pain-free range of motion (ROM) and provide more power, increase the blood flow, stability balance and facilitate coordinated movement. However, there was lack of evidence that all athletes need flexibility to improve sport performance. The intention of this study was to investigate the effectiveness of proprioceptive neuromuscular facilitation (PNF) versus static stretching (SS) stretching on hamstring flexibility as warm-up protocol. Fifteen male recreational athletes were recruited (age = 20.0 ± 0.6 years old; weight = 69.9 ± 10.5 kg; height = 170.8 ± 3.9 cm; body mass index = 20.5 ± 2.9 kg.m-2; heart rate = 76.0 ± 4.8 bpm; body temperature = 37.2 ± 0.1 ͦ C). This study was a repeated-measures study design consists of different stretching technique as exposures. Participants exposed to three exposures; proprioceptive neuromuscular facilitation (PNF), static stretching (SS) and control group (C) of pre warm-up in randomised order. Participants performed a general warm-up of 5 minutes jogging at self-pace followed by stretching exposure and proceed to sit and reach test and physiological measurement. Participants underwent 72 hours recovery period before the next exposure. The data was analysed by using one-way ANOVA with repeated-measures. As results, hamstring flexibility had improved significantly (p<0.0001) PNF 26.4% and SS 12.74% when compared to control. There is significant differences when compared PNF and SS 12.1% (p<0.0001) and for physiological measurement had significant differences (p<0.0001) in HR 15.03% and body temperature 0.73% when compared before and after stretching. In conclusion, this study found that PNF and SS as warm-up able to improve hamstring flexibility with PNF having superior effect on hamstring flexibility.