“Ultra-Stretch” Beats Painful Pre-Workout Regimen, UF Study Shows

November 13, 2001

GAINESVILLE, Fla. — When it come to pre-workout stretching, the old adage “no pain, no gain” may not hold water after all, according to new University of Florida research.

To improve flexibility, exercisers should stretch only to the end of the comfort zone, said Christine Stopka, a Health and Human Performance associate professor and lead researcher on a study to be published in the Journal of Sport Rehabilitation. The ouch-free method is known as proprioceptive neuromuscular facilitation, or PNF.

Stopka calls it “ultra-stretching.”

“The research clearly proved PNF stretching appears to be superior to painful, static exercises that force people to stretch until it hurts,” she said. “PNF stretching does not hurt, and it gave different types of people more benefits than the static stretching technique.”

In Stopka’s study, 69 people using a sit-and-reach box exercise stretched conventionally and then using the ultra-stretch technique. People who used static exercises were able to stretch an average of about 2 extra inches, but with pain and effort, the study showed. However, the study showed, ultra-stretching allowed people to reach almost 5 extra inches.

With ultra-stretching, exercisers sit on the floor and stretch toward their feet as far as they can until they are no longer comfortable, but without pain or bouncing. The exerciser holds the position for eight to 10 seconds, typically holding the ends of a towel looped around the feet to pull against. When the exerciser resumes the stretching position, the study shows, he or she will be able to reach farther without pain or further exercise.

Improvements in strength and endurance may also occur as the muscles are repeatedly contracted and relaxed, especially among those who are relatively untrained.

Another advantage of ultra-stretching is its efficiency, Stopka said; it takes about a third as long to perform as conventional stretches. Stopka recommends six seconds for ultra-stretching, while static stretching requires about 30 seconds.

Ron Siders, a researcher on the project and associate professor in the College of Health and Human Performance, said he uses PNF methods in his own exercise routine.

“I personally prefer PNF because it usually produces fairly quick results and hurts less,” he said. “In static stretching, people tend to try to bob, hurting their muscles in the process.”

Another researcher and health and human performance professor, John Todorovich, said students in exercise classes at UF already are using ultra-stretching. “Our graduate students are learning and teaching it regularly, increasing its use among other people,” he said.

Todorovich said he would like to see athletes such as gymnasts and track-and-field participants use ultra-stretching. “It would be incredibly beneficial to athletes because they use their muscles to such a high degree,” Todorovich said. “It is more beneficial because it works more muscle groups.”

Also, injury-prone individuals, the elderly and those with disabilities — especially those with tight muscles — may use ultra-stretch exercises to improve flexibility.