International Journal of Exercise Science 6(4) : 310-319, 2013. This study was designed to compare the acute effect of self-myofascial release (SMR), postural alignment exercises, and static stretching on joint range-of-motion. Our sample included 27 participants (n = 14 males and n = 13 females) who had below average joint range-of-motion (specifically a sit-and-reach score of 13.5 inches [34.3 cm] or less). All were university students 18–27 years randomly assigned to complete two 30–40-minute data collection sessions with each testing session consisting of three sit-and-reach measurements (which involved lumbar spinal flexion, hip flexion, knee extension, and ankle dorsiflexion) interspersed with two treatments. Each treatment included foam-rolling, postural alignment exercises, or static stretching. Participants were assigned to complete session 1 and session 2 on two separate days, 24 hours to 48 hours apart. The data were analyzed so carryover effects could be estimated and showed that no single acute treatment significantly increased posterior mean sit-and-reach scores. However, significant gains (95% posterior probability limits) were realized with both postural alignment exercises and static stretching when used in combination with foam-rolling. For example, the posterior means equaled 1.71 inches (4.34 cm) when postural alignment exercises were followed by foam-rolling; 1.76 inches (4.47 cm) when foam-rolling was followed by static stretching; 1.49 inches (3.78 cm) when static stretching was followed by foam-rolling; and 1.18 inches (2.99 cm) when foam-rolling was followed by postural alignment exercises. Our results demonstrate that an acute treatment of foam-rolling significantly increased joint range-of-motion in participants with below average joint range-of-motion when combined with either postural alignment exercises or static stretching.
Roylance, Derek S.; George, James D.; Hammer, Adam M.; Rencher, Nicole; Fellingham, Gilbert W.; Hager, Ronald L.; and Myrer, William J.
"Evaluating Acute Changes in Joint Range-of-motion using Self-myofascial Release, Postural Alignment Exercises, and Static Stretches,"
International Journal of Exercise Science: Vol. 6
Available at: http://digitalcommons.wku.edu/ijes/vol6/iss4/6