Publication: İki farklı kas grubunda kısa ve uzun süreli germe egzersizlerinin kas elastikiyetine etkisinin araştırılması
Abstract
Amaç: Farklı sürelerdeki statik germe egzersizlerinin ince ve kalın kas gruplarının kas elastikiyeti üzerine etkilerini incelemektir.Gereç ve Yöntem: Çalışmaya 23 – 32 yaşları arasında 22 sağlıklı sedanter birey dahil edildi ve katılımcılar randomize olarak iki gruba ayrıldı. Birinci gruba (n=11) Hamstring ve Gracilis kasları için 10 sn statik germe egzersizleri verilirken ikinci gruba (n=11) 30 sn statik germe egzersizleri verildi. Katılımcılardan 8 hafta boyunca haftada 3 gün, günde 3 kez 10 tekrarlı olacak şekilde verilen germe egzersizlerini yapmaları istendi. Germe egzersiz boyunca her hafta katılımcıların kas esneklikleri otur – uzan testi, kalça abduksiyonu esneklik testi ile, aktif – pasif kalça abduksiyonu, diz fleksiyonu, diz ekstansiyonu normal eklem hareket açıklığı gonyometre ile; Hamstring ve Gracilis kaslarının biyomekanik ve viskoelastik özellikleri ise Myoton® PRO ölçüm cihazı ile germe egzersizleri öncesi – sonrası değerlendirildi. Bütün değerlendirmeler katılımcıların dominant bacakları üzerinde yapıldı. Verilen egzersizler egzersiz günlüğü ile her hafta takip edildi. Bulgular: 8 hafta boyunca Hamstring ve Gracilis kaslarına uygulanan 10 sn ve 30 sn statik germe egzersizlerinin kas esnekliğini ve aktif – pasif normal eklem hareket açıklığını arttırdığı (p<0,05) ancak iki uygulama süresi arasında bir fark olmadığı (p>0,05) kanıtlandı. Kasların biyomekanik ve viskoelastik özelliklerinde ise anlamlı değişim gözlenmedi (p>0,05).Sonuç: Hamstring kas grubu gibi kalın ve Gracilis kası gibi ince kaslara uygulanan 10 sn ve 30 sn statik germe egzersizlerinin kas esnekliği ve normal eklem hareket açıklığını arttırırken, kasların kas elastikiyeti başta olmak üzere biyomekanik ve viskoelastik özelliklerini etkilemediği görüldü. Farklı sürelerdeki statik germe egzersizlerinin farklı kas grupları üzerindeki etkilerinin benzer olduğu kanıtlandı.
Objektive: The aim of this study is to examine the effect of static stretching exercises of different durations on muscle elasticity of thin and thick muscle groups.Material and Methods: 22 healthy sedentary individuals (23–32 years old) were included in the study and randomly divided into two groups (n=11). For the Hamstring and Gracilis muscles, static stretching exercises were given to the first group for 10 seconds, and to the second group for 30 seconds. Participants were asked to do the exercises 10 repetitions 3 times in a day for 8 weeks. During the exercises, the participants’ the flexibility is tested with the sit-reach test, hip abduction flexibility test; active-passive hip abduction, knee flexion-extension range of motion were evaluated with a goniometer; exercise diary each week. Biomechanical and viscoelastic properties of muscles were evaluated with Myoton® PRO before and after exercises. All assessments were made on the dominant leg.Results: It was proved that 10 and 30 seconds of static stretching exercises applied to Hamstring and Gracilis muscles for 8 weeks increased flexibility and active-passive range of motion (p<0.05), but there was no difference between the two application times (p>0.05). There was no significant change in the biomechanical and viscoelastic properties of the muscles (p>0.05).Conclusion: It was observed 10 and 30 seconds static stretching exercises applied to thick muscles such as the hamstring muscle group and thin muscles such as the Gracilis muscle increased flexibility and joint range of motion, but did not affect the biomechanical and viscoelastic properties of the muscles, especially muscle elasticity. It has been proven that the effects of static stretching exercises of different durations on different muscle groups are similar.
Objektive: The aim of this study is to examine the effect of static stretching exercises of different durations on muscle elasticity of thin and thick muscle groups.Material and Methods: 22 healthy sedentary individuals (23–32 years old) were included in the study and randomly divided into two groups (n=11). For the Hamstring and Gracilis muscles, static stretching exercises were given to the first group for 10 seconds, and to the second group for 30 seconds. Participants were asked to do the exercises 10 repetitions 3 times in a day for 8 weeks. During the exercises, the participants’ the flexibility is tested with the sit-reach test, hip abduction flexibility test; active-passive hip abduction, knee flexion-extension range of motion were evaluated with a goniometer; exercise diary each week. Biomechanical and viscoelastic properties of muscles were evaluated with Myoton® PRO before and after exercises. All assessments were made on the dominant leg.Results: It was proved that 10 and 30 seconds of static stretching exercises applied to Hamstring and Gracilis muscles for 8 weeks increased flexibility and active-passive range of motion (p<0.05), but there was no difference between the two application times (p>0.05). There was no significant change in the biomechanical and viscoelastic properties of the muscles (p>0.05).Conclusion: It was observed 10 and 30 seconds static stretching exercises applied to thick muscles such as the hamstring muscle group and thin muscles such as the Gracilis muscle increased flexibility and joint range of motion, but did not affect the biomechanical and viscoelastic properties of the muscles, especially muscle elasticity. It has been proven that the effects of static stretching exercises of different durations on different muscle groups are similar.