Is There a Sex Difference in the Minimum Number of Static Stretch Repetitions That Should Be Recommended to Improve Flexibility?

Abstract

The purpose of the present study was to determine whether the minimum number of static stretch repetitions required to induce an increase in range of motion of the ankle joint and a decrease in passive torque of the muscle-tendon unit is diŠerent between men and women. Twelve men and 15 women participated in this study. Ankle range of motion and passive torque were measured during the passive dorsi‰exion phase of ten 10-s static stretching repetitions. The stiŠness of the muscle-tendon unit and stress relaxation were also determined. There was no signiˆcant sex diŠerence in any parameter. Ankle range of motion was signiˆcantly higher after the ˆrst stretch, but thereafter further increases were not observed. Passive torque at submaximal ankle angles was signiˆcantly lower after the ˆrst stretch, and passive torque at maximal dorsi‰exion angle was signiˆcantly higher after the ˆrst stretch, although further increases were not observed. There were no signiˆcant stretching-induced eŠects on stiŠness and stress relaxation. These results indicate that there are no sex diŠerences in the eŠects of ten 10-s repetitions on ‰exibility, but show that this protocol is suŠicient to induce changes in ankle range of motion and passive torque. Therefore, coaches should prescribe the same short-duration static stretching protocol for both sexes of athlete.