Temesgen Ayalneh Birhan


The general objective of this study was aimed at an assessment on the comparative effect of stretching exercises (Static, Dynamic and Proprioceptive Neuromuscular Facilitation (PNF)) on improving upper body flexibility. This study was exploratory research to gain background information and better understand and clarify a problem through document analysis. Data collection was performed qualitatively by review of different literatures. The use of this principal data collection instrument was intended to explore a range of both qualitative and quantitative information. Many studies have evaluated various effects of different types and durations of stretching. Most authors suggest that 10 to 30 seconds is sufficient for increasing flexibility but no increase in muscle elongation occurs after 2 to 4 repetitions. Several authors also have compared static and dynamic stretching on ROM, strength and performance. Both static and dynamic stretching appears equally effective at improving ROM acutely or overtime with training. But some researchers report static stretching after warm up decreases performance. The others report no change or an increase in performance at all.  There are many factors that should be considered when comparing the effects of stretching exercises. The most effective type of stretching exercise is highly depends up on the type of specific sport event. Other factors are age and sex. To make a great change in upper body flexibility it’s much recommendable to use PNF stretching exercise. Because it does not only improve upper body flexibility instead it also improves both muscular and nervous system.

Key words: Dynamic Stretching, Static Stretching, Proprioceptive Neuromuscular Facilitation (PNF), Range of Motion (ROM)

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ISSN : 2251-1563