Acute Effects of Static Self-Stretching Exercises and Foam Roller Self-Massaging on the Trunk Range of Motions and Strength of the Trunk Extensors

Maria Fonta,Elias Tsepis,Konstantinos Fousekis,Dimitris Mandalidis

doi:10.3390/sports9120159

Maria Fonta, Elias Tsepis + Show 2 more

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https://doi.org/10.3390/sports9120159

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Abstract

Although the effectiveness of static self-stretching exercises (SSSEs) and foam roller self-massaging (FRSM) in joint range of motion and muscle strength of the lower limbs has been extensively investigated, little is known about their effectiveness on the posterior trunk muscles. The present study aimed to investigate the acute effects of two 7-min SSSEs and FRSM intervention protocols on the range of trunk movements and the strength of the trunk extensors. Twenty-five healthy active males (n = 14) and females (n = 11) performed each intervention separately, one week apart. The range of motion (ROM) of the trunk-hip flexion (T-HF), the ROM of the trunk side-flexion (TSF) and rotation (TR) bilaterally, as well as the isometric maximum strength (TESmax) and endurance (TESend) of the trunk extensors were measured before and after each intervention. The ROMs of T-HF, TSF, and TR were significantly increased following both SSSEs and FRSM. The TESmax and TESend were also significantly increased after FRSM, but decreased following SSSEs. While both interventions were effective in increasing the range of motion of the trunk, a single 7-min session of FRSM presented more advantages over a similar duration SSSEs protocol due to the increase in the strength of the trunk extensors it induced.

Highlights

Accepted: 23 November 2021Maintaining soft tissue elasticity and full and unrestricted joint range of motion (ROM)are necessary elements for optimal movement of the whole body, as well as its individual parts, in both daily and sporting activities
Our findings revealed significant time main effects for the ROM of trunk movements such that the ROM of trunk-hip flexion (T-HF) (F = 48.674, p < 0.001), TSFR (F = 15.524, p < 0.001), and TSFL
7-min foam roller self-massaging (FRSM) session were effective in acutely increasing the range of trunk movements

Summary

Introduction

Accepted: 23 November 2021Maintaining soft tissue elasticity and full and unrestricted joint range of motion (ROM)are necessary elements for optimal movement of the whole body, as well as its individual parts, in both daily and sporting activities. Whilst most studies have shown that a single bout of SSSEs may lead to an immediate increase of joint mobility, under certain conditions it may have detrimental effects on sports performance [1,2,6]. This is due to the time-dependent effect of static stretching, as the stretches that last longer periods (≥60 s) cause an immediate and relatively greater reduction in strength, speed, and power tasks than the ones that last less (

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