Effects of a Home-Based Stretching Program on Bench Press Maximum Strength and Shoulder Flexibility

Recent research showed significant stretch-mediated maximum strength increases when performing stretching between 5 to 120 minutes per day with the calf muscle. However, since practical applicability of these long durations was questioned and studies exploring transferability upper body are scarce, aim this study investigate possibility using a home-based program induce in flexibility. Therefore, 31 recreationally active participants (intervention group: 18, control 13) stretched pectoralis major for 15min/day eight weeks, incorporating three different exercises. The tested isometrically dynamically bench press (one-repetition maximum: 1RM) as well shoulder range motion (ROM) bilateral rotation scaled bar. Using two-way analysis variance (ANOVA) repeated measures, results high magnitude Time effects (η2 = 0.388-0.582, p < 0.001) Group*Time interaction 0.281-0.53, 0.001-0.002), 7.4 ± 5.6% 1RM 9.8 5.0% ROM test intervention group. In isometric testing, there high-magnitude effect 0.271, 0.003), however, failed reach significance (p 0.75). line previous that lower extremity. Future should address underlying physiological mechanisms such muscle hypertrophy, contraction conditions pointing out relevance intensity, training frequency duration.