Static Stretching Group Research Articles

Whole-body vibration and stretching enhances dorsiflexion range of motion in individuals with chronic ankle instability

ObjectiveThe purpose of this study was to determine if WBV performed concurrently with static stretching was more effective than static stretching alone to increase dorsiflexion ROM (DFROM) in individuals with chronic ankle instability (CAI). DesignControlled laboratory study. ParticipantsThirty-nine participants with CAI (history of ankle sprain, a feeling of “giving way” during activity, and a qualifying Foot and Ankle Ability Measure Ankle score) were divided into 3 groups (normative (N), static stretch (SS), and static stretch with vibration (SV)). Participants stretched the triceps surae 4 days/wk for 3 wks. Vibration was imposed at 34 Hz and 1.8 mm. Main outcome measuresDFROM was assessed in a straight and bent-leg position. ResultsNo differences were detected at any time in the N or SS group, however SS did exhibit large effect sizes with 95% confidence intervals (CI) that did not cross zero from baseline to 3 weeks for both measures. The SV group demonstrated increased DFROM from baseline for both time points and a large effect size with 95% CI that did not cross zero from post tx-1 to post tx-2. ConclusionsStatic stretching with WBV increases DFROM in participants with CAI more effectively than static stretching alone.

Effects of Combining Running and Practical Duration Stretching on Proprioceptive Skills of National Sprinters.

Romero-Franco, N, Párraga-Montilla, JA, Molina-Flores, EM, and Jiménez-Reyes, P. Effects of combining running and practical duration stretching on proprioceptive skills of national sprinters. J Strength Cond Res 34(4): 1158-1165, 2020-Practical duration stretching after aerobic activities is a recommended component of the first part of warm-up because of its effects on performance. However, its effects on proprioceptive skills are unknown. This study aimed to analyze the effects of running and practical duration static stretching (SS) and dynamic stretching (DS) on postural balance and the joint position sense (JPS) of national sprinters. Thirty-two national sprinters were randomly classified into a SS group (n = 11), DS group (n = 11), or control group (n = 10). Static stretching performed 5 minutes of running and short-duration (20 seconds) static stretches; DS performed 5 minutes of running and short-duration dynamic (20 seconds) stretches; and the control group performed 5 minutes of running. Before and after the intervention, unipedal static postural balance and knee JPS were evaluated. Static stretching exhibited a more centralized center of pressure in the medial-lateral plane for unipedal static postural balance in right-leg support after stretching (p = 0.005, d = 1.24), whereas DS showed values further from the center after stretching for the same unipedal support compared with baseline (p = 0.042, d = 0.49), and the control group remained stable (p > 0.05). Joint position sense did not show significant differences in any group (p > 0.05). In conclusion, combining running and practical duration SS may be beneficial for right-leg postural stabilization, whereas DS may be partly and slightly deleterious. Both SS and DS combined with running and running alone have neutral effects on knee JPS. Sports professionals should consider running and practical duration SS as part of the warm-up of sprinters to partly improve unipedal static postural balance.

Improvement of Iliopsoas Flexibility: A Comparative Effectiveness between Post Isometric Relaxation and Static Stretching

Background and Purpose: Illiopsoas muscle not commonly gets stretched in the activities of daily living. So tightness may be developed. Most common component of the physical conditioning programme is flexibility used as an adjunct to the muscle strength and endurance training. The purpose of this study was to compare the effectiveness of MET (PIR) technique and Static stretching technique directed at the illiopsoas muscle on hip extension. Objective: To find out pre and post interventional effect of MET (PIR) and Static stretching techniques and compare the effectiveness of both techniques for increasing flexibility of illiopsoas muscle. Method: A Quasi Experimental study was conducted. Total 50 participants were included in our study on the basis of the inclusion criteria. Then participants divided in to two groups: Group A received MET (PIR) and Group B received Static Stretching. Iliopsoas tightness is assessed by modified Thomas test and degree of hip extension measured by the universal goniometer. Result: The study show that the both the techniques MET (PIR) and Static Stretching significantly effective for the illiopsoas tightness. Comparison of both techniques shown MET (PIR) group was significantly effectiveness for iliopsoas tightness than Static Stretching group. Conclusion: MET (PIR) technique was most effective for improving flexibility for iliopsoas than Static Stretching Technique.

EFFECT OF DYNAMIC RANGE OF MOTION AND STATIC STRETCHING TECHNIQUES ON FLEXIBILITY, STRENGTH AND JUMP PERFORMANCE IN FEMALE GYMNASTS

The aim of this study was to determine the long term effect of dynamic range of motion (DROM) stretching technique and static stretching (SS) on hip range of motion (ROM), hip isometric strength and vertical jump performance in female gymnasts. In a randomized controlled trial eighteen gymnasts (age 13 ± 2 years) were assigned to a DROM group (n= 9) or SS group (n=9 ). Participants were assessed at baseline and again at completion of the intervention on: hip extensión (HE), hip flexion (HF), 1RM isometric HF strength, squat jump (SJ) and split leap (SL). Results: DROM group improved statistically from pre- to post-test in right leg HE ROM (13.67 ± 4.7 vs. 21.22 ± 5.2), right leg HF ROM (129.9 ± 9.9 vs. 139.0 ± 10.4), hip isometric strength for the right leg (2.0 ± 1.1 vs. 4.7 ± 1.6) and the left leg (1.7 ± 0.7 vs. 4.1 ± 1.6). Jump performance was not affected by type of stretching. Significance was set at 0.05 (2-tailed) for all analyses. DROM was more effective in improving gymnastic performance variables than SS. Such information may assist in determining the applications of various stretching techniques in flexibility-trained female athletes.

Effect of eccentric strength training and static stretch on hamstring flexibility among futsal players

Futsal is a high intensity team sport game that demands a high physical, technical and tactical ability. The elements of kicking and jumping demands a strong lower body, in which quadriceps act as the primary muscles, whereas the hamstring act as the balancer of the knee joint. The aim of the study was to investigate the effect of eccentric strength training and static stretch on hamstring flexibility among futsal players. 10 recreative male futsal players (n=10) recruited from Universiti Teknologi MARA (UiTM) Samarahan for the study. Subjects were randomly assigned into two groups comprised of eccentric strength training group and static stretching group. Eccentric strength training performed the Nordic hamstring exercise while, static stretch group performed static stretching exercise. All participants went through a 4 weeks program respectively to the set group, with 3 sessions each week. Sit and reach flexibility test was measured. Both groups showed a significant difference between pre and post-test, F = 22.478, p = .001 (p<.05). Thus, both programs are applicable in order to enhance hamstring flexibility and may improve the performance.

Neurodynamic sliders promote flexibility in tight hamstring syndrome

ABSTRACT Hamstring injury prevention puts emphasis on optimizing the muscle's strength–length relationship. To assure appropriate muscle length, flexibility training is imperative. As neurodynamics play an important role herein, the goal of this study was to explore the intervention effect of home-based neurodynamic slider program on hamstring flexibility. Fifty physically active male subjects were randomly assigned to either performing a neurodynamic sliding technique (3 × 20 reps) or a static stretching protocol (3 × 30″) on a daily basis for a 6-week period. Hamstring flexibility was assessed by means of the Straight Leg Raise at baseline, immediately after the intervention and after 4 weeks follow up. There was no between group baseline difference in hamstring flexibility. The repeated measure ANOVA showed a significant interaction effect for group × time (p < 0.001). Independent sample t-test showed a significantly higher increase in flexibility gain in the neurodynamic group immediately after the intervention (p < 0.001), as well as at 4 weeks retention analysis (p = 0.001) compared to the static stretch group. In conclusion, neurodynamic sliders might be more efficient than regular static stretching in affecting hamstring flexibility in the long run.

Combined Effects of Static Stretching and Electrical Stimulation on Joint Range of Motion and Muscle Strength.

Mizuno, T. Combined effects of static stretching and electrical stimulation on joint range of motion and muscle strength. J Strength Cond Res 33(10): 2694-2703, 2019-The purpose of this study was to examine the effects of the combination of static stretching (SS) and electrical stimulation (ES) for 8 weeks on joint range of motion (ROM), muscle strength, and muscle architecture. Thirty-one subjects were divided into 3 groups: the SS combined with ES (SS + ES) group, SS group, and control group. The SS + ES group performed calf stretching simultaneously with ES to the gastrocnemius medialis, whereas the SS group performed calf stretching only. The training regimen consisted of four 30-second sets of stretching, with 30-second rest intervals, 3 days per week for 8 weeks. The control group did not perform any intervention exercise. Before and after training, measurements were taken to determine the ankle ROM, plantar flexion 1 repetition maximum strength, muscle thickness, pennation angle, and circumference of the lower leg. The results showed that 8 weeks of training led to significant improvements in the ankle ROM and muscle thickness in both the SS + ES and SS groups. There were significant increases in plantar flexion 1 repetition maximum strength and pennation angle in all 3 groups. For all parameters, there was no difference between the SS + ES and SS groups. These results clarify that 8 weeks of SS improves joint ROM and muscle thickness and shows that there is no additional benefit gained by combining ES with SS in this particular training regime.

Effects of Static Stretching and Foam Rolling on Ankle Dorsiflexion Range of Motion.

Participants (n = 44) were randomly assigned to FR, SS, and FR + SS groups. The FR group foam rolled the triceps surae. The SS group performed a wall stretch for both legs. The FR + SS group performed FR immediately followed by SS. All groups completed 12 training sessions in 6 wk. Dorsiflexion ROM was assessed before and after the first training session, before the second session of week 3, before and after the last session in week 6, and at week 7. There was a 4.0% acute increase in ROM at week 6 (P = 0.004) for all three groups. ROM increased 8.4% from week 3 to week 7 for all three groups (P < 0.001). When comparing week 1 baseline to week 7, ROM increased 18.3% for all three groups (P = 0.003). SS and FR seem to be comparable in terms of increasing dorsiflexion ROM acutely as well as after 6 wk of training for healthy, university-age participants. FR combined with SS does not seem to provide a synergistic effect on improving dorsiflexion ROM.

Does the combination of resistance training and stretching increase cardiac overload?

OBJECTIVES:To compare the effects of combinations of resistance training (RT) and static stretching (SS) on heart rate (HR), systolic pressure (SBP), diastolic pressure (DBP), rate pressure product (RPP), oxygen saturation (SpO2), rating of perceived effort (RPE), and heart rate variability (HRV) in men.METHODS:Twelve normotensive healthy men participated in four protocols: a) SS+RT, b) RT+SS, c) RT, and d) SS. Variables were measured before, immediately after, and 15, 30, and 45 min after the sessions.RESULTS:The combination of SS and RT increased (p<0.001) HR when compared to the effects of the noncombined protocols (from 2.38 to 11.02%), and this result indicated metabolic compensation. Regarding DBP, there were differences (p<0.001) between the RT and SS groups (53.93±8.59 vs. 67.00±7.01 mmHg). SS has been shown to be able to reduce (p<0.001) SpO2 (4.67%) due to the occlusion caused by a reduction in the caliber of the blood vessels during SS compared to during rest. The increase in RPP (6.88% between RT and SS+RT) along with the HR results indicated higher metabolic stress than that reflected by the RPE (combined protocols increased RPE from 21.63 to 43.25%). The HRV analysis confirmed these results, showing increases (p<0.01) in the LF index between the combined and noncombined protocols. Compared to the effect of RT, the combination of SS and RT promoted a vagal suppression root mean square of the successive differences (RMSSD) index (from 9.51 to 21.52%) between the RT and SS+RT groups (p<0.01) and between the RT and RT+SS groups (p<0.001).CONCLUSION:Static stretching increases cardiac overload and RPE, reducing oxygen supply, especially when performed in combination with RT.

Agility performance variation from morning to evening: dynamic stretching warm-up impacts performance and its diurnal amplitude

ABSTRACTThis study aimed to assess the effects of different types of stretching on the diurnal variations of the agility performance. Twenty elite young soccer players (age: 17.40 ± 0.94 years) completed the T-test agility, either after static stretching (SS), dynamic stretching (DS), and no-stretching (NS) protocols at two times of the day (morning: 07:00 h-8:30 and evening: 17:00–18:30h), with a minimum of 2 days between testing sessions. The DS group produced significantly faster times on the agility test (9.65 ± 0.05s) in comparison to both the SS group (9.88 ± 0.042s, p< 0.01) and NS group (9.80±0.046s, p<0.01), in the morning. In addition, differences between groups revealed significant difference in the evening with a better result produced after DS (9.37 ± 0.052s in comparison to both SS group(9.70 ± 0.49s (p<0.01) and NS group (9.69 ± 0.43s, p < 0.010).The improvement of performance after (DS) compared to (NS) was significantly faster in the evening than the morning with a greater improvement at 17:00 h compared to 7:00 h (4.26 ± 2.81%vs1.78 ± 0.65%; p<0.01). Results support the use of DS affects the typical diurnal variations of agility performance either in the morning or in the evening and helps to counteract the physiological decrease in morning value.

The Efficacy of Dynamic Contract-Relax Stretching on Delayed-Onset Muscle Soreness Among Healthy Individuals: A Randomized Clinical Trial.

To evaluate the efficacy of dynamic contract-relax stretching on delayed-onset muscle soreness (DOMS) in the calf muscle of healthy individuals. Randomized clinical trial. Research laboratory. Three groups of 16 healthy participants (n = 48) were recruited by convenience sampling. Three sets of resisted bilateral heel-raising exercises until exhaustion were conducted to initiate DOMS. Participants were randomly allocated into control group without any interventions, dynamic contract-relax stretching (DS), or static stretching (SS) groups. Dynamic contract-relax stretching and SS groups performed DS and SS, respectively, on the dominant leg twice a day for 5 consecutive days (before time points of outcome measurements at 24, 48, 72, 96, and 120 hours postexercise, respectively). Muscle soreness, lower leg girth, pressure pain threshold (PPT), range of motion (ROM), and muscle strength were measured before exercise, immediately after, and at 24, 48, 72, 96, and 120 hours postexercise. There was a significant effect of time in all outcome measures including muscle soreness, lower leg girth, PPT, ROM, and muscle strength; however, there were no significant group differences or group by time interactions. The effect of DS on relieving DOMS in the calf muscle is insignificant in this study. Further evidence is needed to prove the efficacy of DS on DOMS. Stretching is commonly recommended before and after exercise; however, this study showed no significant impact of DS or SS in treating DOMS.

Changes in Passive Properties of the Gastrocnemius Muscle-Tendon Unit During a 4-Week Routine Static-Stretching Program.

Static stretching (SS) is commonly performed in a warm-up routine to increase joint range of motion (ROM) and to decrease muscle stiffness. However, the time course of changes in ankle-dorsiflexion (DF) ROM and muscle stiffness during a routine SS program is unclear. To investigate changes in ankle-DF ROM, passive torque at DF ROM, and muscle stiffness during a routine SS program performed 3 times weekly for 4 wk. A quasi-randomized controlled-trial design. The subjects comprised 24 male volunteers (age 23.8 ± 2.3 y, height 172.0 ± 4.3 cm, body mass 63.1 ± 4.5 kg) randomly assigned to either a group performing a 4-wk stretching program (SS group) or a control group. DF ROM, passive torque, and muscle stiffness were measured during passive ankle dorsiflexion in both groups using a dynamometer and ultrasonography once weekly during the 4-wk intervention period. In the SS group, DF ROM and passive torque at DF ROM significantly increased after 2, 3, and 4 wk compared with the initial measurements. Muscle stiffness also decreased significantly after 3 and 4 wk in the SS group. However, there were no significant changes in the control group. Based on these results, the SS program effectively increased DF ROM and decreased muscle stiffness. Furthermore, an SS program of more than 2 wk duration effectively increased DF ROM and changed the stretch tolerance, and an SS program more than 3 wk in duration effectively decreased muscle stiffness.

Ankle-Dorsiflexion Range of Motion After Ankle Self-Stretching Using a Strap.

A variety of ankle self-stretching exercises have been recommended to improve ankle-dorsiflexion range of motion (DFROM) in individuals with limited ankle dorsiflexion. A strap can be applied to stabilize the talus and facilitate anterior glide of the distal tibia at the talocrural joint during ankle self-stretching exercises. Novel ankle self-stretching using a strap (SSS) may be a useful method of improving ankle DFROM. To compare the effects of 2 ankle-stretching techniques (static stretching versus SSS) on ankle DFROM. Randomized controlled clinical trial. University research laboratory. Thirty-two participants with limited active dorsiflexion (<20°) while sitting (14 women and 18 men) were recruited. The participants performed 2 ankle self-stretching techniques (static stretching and SSS) for 3 weeks. Active DFROM (ADFROM), passive DFROM (PDFROM), and the lunge angle were measured. An independent t test was used to compare the improvements in these values before and after the 2 stretching interventions. The level of statistical significance was set at α = .05. Active DFROM and PDFROM were greater in both stretching groups after the 3-week interventions. However, ADFROM, PDFROM, and the lunge angle were greater in the SSS group than in the static-stretching group (P < .05). Ankle SSS is recommended to improve ADFROM, PDFROM, and the lunge angle in individuals with limited DFROM.

Acute effect of electrical muscle elongation and static stretching in hamstring muscle extensibility

Summary Objective The acute effect of electrical muscle elongation (EME) versus static stretching (SS) on hamstring extensibility was analyzed. Material and methods Sixty-three adult athletes with reduced hamstring flexibility (straight leg raise test angle n = 21), group 2 (one set of SS, n = 21) or group 3 (control group, n = 21). The hamstring muscle extensibility was assessed immediately before and after the intervention with the passive knee extension test. Results Significant improvements ( p d = 0.927) while SS group reached medium effect size ( d = 0.571). Conclusions The use of electrical muscle stimulation in adult athletes with restricted hamstring extensibility can achieve immediate improvements in hamstring extensibility, slightly higher than those gained with static stretching.

A Comparison between Self Myofascial Release and Static Stretching for Flexibility and Exercise Adherence

Because there is limited research on the long term effectiveness of self myofascial release (SMR) or foam rolling, static stretching (SS) remains the standard protocol used by clinicians and fitness professionals for increasing flexibility. No previous study has compared exercise adherence between SS and SMR. Since exercise adherence is low for home based flexibility programs, SMR should be investigated as a possible alternative independent exercise modality. PURPOSE: The purpose of this study is to compare the effectiveness and patient adherence between SMR and SS home based protocols. METHODS: Nineteen healthy volunteers (half with initial scores at or below the 20th percentile for the modified-sit-and-reach test) were divided into two groups (SMR and SS). Each group was instructed to perform 15 stretches (SMR or SS respectively) three times per week for four weeks. Subjects self-monitored their stretching and recorded the number of completed and partial sessions. Pre- and Post- flexibility measurements and Modified Behavioral Regulation in Exercise Questionnaire 2 (BREQ-2) were recorded. An independent t-test was used to compare the total number of sessions completed by each group. Repeated measures ANOVAs were used to identify changes in flexibility and Pre-and Post- BREQ-2 survey responses. RESULTS: A significant timepoint difference (pre-to-post) was identified for the modified-sit-and-reach measurements (F1, 17 = 6.32, P < 0.05) but there was no difference between groups. No significant difference in number of sessions was found between groups (t = -1.593, P = 0.130). There were no changes (pre-to-post) or differences (SS to SMR) for BREQ-2 scores. CONCLUSION: The SS and the SMR groups saw similar improvements in flexibility after one month of self-monitored flexibility training. This study is the first to show that participants asked to perform SMR were equally as adherent as the SS group to their respective protocols. We found that there was no change in motivation (BREQ-2 score) in either group over the month of training. SMR is as effective and adhered to as well as SS but offers no additional flexibility benefits or adherence improvements compared to SS. Based on this study, clinicians should consider SMR an equivalent alternative to SS in otherwise healthy patients.

Acute Effects of Neural Mobilization and Static Hamstring Stretching on Multi-joint Flexibility in a Group of Young Adults

Neural tension has been proposed to be a factor influencing multi-joint movements such as sprinting, kicking and bending to pick up an object. Neural mobilizations have been demonstrated to increase range of motion in one joint, however the effect on flexibility across multiple joints has not been described nor compared to the traditional static stretch response. The aim of this study was to compare the effect on flexibility across multiple joints of neural mobilization to the traditional static stretch response. Fifty-two young adults (F = 32, M = 20; aged 18 – 25 years) were recruited from Charles Sturt University and a NE Victorian cross country ski camp and randomly allocated to receive a neural mobilization or static hamstring stretching intervention. The neural mobilization group received three, thirty-second passive Grade III neural mobilizations and the static stretch group received three, thirty-second passive static hamstring stretches. Effects of intervention were evaluated using the Mann-Whitney U test for unmatched samples. Pre-post difference in flexibility/range of motion was assessed using the Wilcoxon Signed Ranks test for matched samples. Spearman’s Rank Order Correlation analysis was performed to assess correlations between participant characteristics and the change in flexibility following intervention. Post-intervention toe touch distance increased significantly following neural mobilization (median change = 22.5 mm; p < 0.01) and static hamstring stretching (median change = 25.0 mm; p < 0.01). There was no significant difference between the effects of either intervention on toe touch distance. A single session of neural mobilization produces a similar increase in toe touch distance to static hamstring range of motion, suggesting that neural tension may be a factor influencing multijoint range of motion.

Different stretching methods of the quadriceps muscles on agility performance in female cricket players of 13-15 years age

Background: Stretching is widely used for various therapeutic purposes, fitness programs, & athletic events. Quondam research shows that stretching may have the pernicious result on performance, therefore precise knowledge of its effects on performance is important to take adequate stretching techniques into consideration for sports training and therapeutic interventions. Need of study: The purpose of our study was to inspect the changes resulting in agility performance from various stretching techniques (static stretching & muscle energy technique) descriptor for the quadriceps muscle group. Method: 60 female cricket players of age 13-15 years were selected to perform the stretching techniques (no stretch, static stretch & muscle energy technique for quadriceps) on three successive days & completed the agility T-test after the three stretching techniques were executed. Result: The mean of agility t-test time were: control group (no stretch) =16.93 seconds, static stretch group=16.3 seconds, muscle energy technique group=16.18 seconds. The test of significance ANOVA shows no statistical significant difference, F=2.8, p=0.05, for the control group (no stretch), static stretching, and muscle energy technique in agility T-test times. Statistical T-test analysis reveals that there is a significant difference between no stretch (control group) and MET group, p-value 0.02 & non-significant difference between no stretch (control group) & static stretch group, p-value 0.057 & static stretch & MET group, p-value 0.72. Conclusion: To conclude, results of our study evince that there is no significant effect on agility after receiving the different stretching techniques with respect to quadriceps muscle.

The effect of Static Stretch Versus Retrowalking on the Flexibiliy of the Hamstring Muscle

Study Design : Pre test Post test Study Design Objectives : To study the effect of Static Stretching and Retrowalking on the flexibility of the hamstring muscle and To compare the effect of Static Stretching and Retrowalking on the flexibility of the hamstring muscle. Background : Previous trials have investigated the effects of Static stretching and Retrowalking on Hamstring muscle flexibility and concluded that both increase Hamstring muscle flexibility. No clinical trial comparing the effectiveness of Static stretching and Retrowalking in improving Hamstring muscle flexibility has been reported in the literature. Method : 50 subjects were taken and randomly divided into 2 groups. The group A performed static hamstring stretches while group B performed retrowalking. Both groups performed the selected protocol for four days per week for 4 weeks. All outcome measures were evaluated at baseline and on 4th day of 4th week. Results : The results of this study revealed that the static stretching is more effective in improving hamstring muscle flexibility than retrowalking. The Static stretch group showed a greater increase in active knee extension ROM of 10.25% than the Retrowalking group who showed an increase of 4.56%. Conclusion : Static stretching is better than retrowalking in improving hamstring flexibility.

Effect of a 5‐week static stretching program on hardness of the gastrocnemius muscle

This study investigated the effects of a static stretching (SS) program on muscle hardnesses of the gastrocnemius medialis (MG) and gastrocnemius lateralis (LG). Nineteen young men participated in this study. Either the right or left leg was randomly selected to conduct three bouts of 2-min SS of the plantar flexors 6 days a week for 5 weeks in each subject (the SS group), and the other leg was assigned to a control group. Before (pretest) and after (posttest) conducting the SS program, MG and LG hardnesses were measured using shear wave ultrasound elastography. The SS program was found to decrease muscle hardnesses, but not to change the ratio of MG hardness to LG hardness. There were no significant differences between the relative changes in the MG and LG hardnesses from pretest to posttest in both the SS and control groups. Significant correlations between the muscle hardness ratios at pretest and posttest were found in both groups. The results of this study suggest that the current SS program is useful for improving muscle condition in the plantar flexors, and that its long-term effects on the MG and LG hardnesses are of the same degree.

Influence of Inter-Set Stretching on Strength, Flexibility and Hormonal Adaptations

Adequate levels of strength and flexibility are important for the promotion and maintenance of health and functional autonomy as well as safe and effective sports participation. The aim of the present study was to analyze the effects of 8 weeks of strength training with or without inter-set static stretching on strength, flexibility and hormonal adaptations of trained men. Sixteen trained men were randomly divided into 2 groups: the static stretching group (SSG) and passive interval group (PIG). All participants performed 24 training sessions 3 times a week. The test and retest of 8RM, strength, flexibility, cortisol and growth hormone concentration in pre and post test conditions were also evaluated. To compare the differences between and within groups in pre- and post-training tests, ANOVA with repeated measures was performed (SSGpre x SSGpost; PIGpre x PIGpost; SSGpost x PIGpost). An alpha level of p<0.05 was considered statistically significant for all comparisons. Both groups showed significant increases in strength (SSGpre vs. SSGpost; PIGpre vs. PIGpost) in the same exercises for leg extension (LE) and Low Row (LR). Specifically, in the SSG group, the parameters for LE were (p = 0.0015 and ES = 2.28 - Large), and the parameters for LR were (p = 0.002 and ES = 1.95 - Large). Moreover, in the PIG group, the parameters for LE were (p = 0.009 and ES = 1.95 - Large), and the parameters for LR were (p = 0.0001 and ES = 2.88 - Large). No differences were found between the groups (SSGpost vs. PIGpost). Both groups showed significant increases in flexibility but in different joints (SSGpre vs. SSGpost; PIGpre vs. PIGpost). In the SSG group, only three joints showed significant increases in flexibility: shoulder extension (p = 0.004 and ES = 1.76 - Large), torso flexion (p = 0.002 and ES = 2.36 - Large), and hip flexion (p = 0.001 and ES = 1.79 -Large). In the PIG group, only three joints showed increases in flexibility: horizontal shoulder abduction (p = 0.003 and ES = 2.07 - Large), hip flexion (p = 0.001 and ES = 2.39 – Large), and hip extension (p = 0.02 and ES = 1.79 - Large). In-between group analyses (SSGpost x PIGpost) revealed differences in two joints: shoulder extension (p = 0.001) and horizontal shoulder abduction (p = 0.001). Hormonal profiles showed no significant differences in cortisol secretion or growth hormone concentration. In conclusion, both studied strength protocols (with and without inter-set static stretching) resulted in flexibility and strength gains without an effect on the anabolic and catabolic hormonal profile.