Abstract
BACKGROUND: A sedentary lifestyle contributes to hip flexor tightness. Some evidence suggests that tight hip flexors may contribute to impairments in gluteal function. PURPOSE: The purpose of this study was to determine the effects of a daily lunge-and-reach stretching program on hip flexor length and gluteus maximus strength, power, and endurance in healthy college-aged adults. STUDY DESIGN: Cohort Study. METHODS: Twenty-three participants with hip flexor tightness (15 females, 8 males; average age 24.0 ± 2.58 years) totaling 46 limbs were tested. Twelve participants were randomly assigned to the experimental group, while the remaining eleven were placed in the control group. Hip flexor length was measured with the Modified Thomas Test using an inclinometer. Gluteal power was measured on each lower extremity using a single-leg broad jump for distance with a tape measure. Gluteal strength was measured with prone hip extension using a handheld dynamometer and luggage scale. Gluteal endurance was measured with a single-leg bridge using a stopwatch. Participants in the intervention group performed five minutes of a lunge-and-reach stretch daily for six weeks. RESULTS: Statistically significant changes were found for the Modified Thomas Test (mean change 5.92 ± 3.73 deg, p=0.01) and single-leg broad jump for distance (mean change 12.39 ± 11.23 cm, p=0.02) for the intervention group. No significant change was found for gluteal strength or single-leg bridge endurance (p=0.23 and p=0.26, respectively) for the intervention group. All measurements demonstrated high reliability (ICC=0.92-0.99). CONCLUSION: These results suggest that the lunge-and-reach stretch can be used to improve hip flexor length and gluteal power in a young, healthy population. Clinicians, coaches, and athletes may find these improvements beneficial for rehabilitation or performance. LEVEL OF EVIDENCE: Level 3.