Abstract:
The general objective of this study was aimed at an assessment on the comparative effect of
stretching exercises (Static, Dynamic and Proprioceptive Neuromuscular Facilitation (PNF)) on
improving upper body flexibility. This study was exploratory research to gain background information
and better understand and clarify a problem through document analysis. Data collection was
performed qualitatively by review of different literatures. The use of this principal data collection
instrument was intended to explore a range of both qualitative and quantitative information. Many
studies have evaluated various effects of different types and durations of stretching. Most authors
suggest that 10 to 30 seconds is sufficient for increasing flexibility but no increase in muscle
elongation occurs after 2 to 4 repetitions. Several authors also have compared static and dynamic
stretching on ROM, strength and performance. Both static and dynamic stretching appears equally
effective at improving ROM acutely or overtime with training. But some researchers report static
stretching after warm up decreases performance. The others report no change or an increase in
performance at all. There are many factors that should be considered when comparing the effects of
stretching exercises. The most effective type of stretching exercise is highly depends up on the type of
specific sport event. Other factors are age and sex. To make a great change in upper body flexibility
it’s much recommendable to use PNF stretching exercise. Because it does not only improve upper
body flexibility instead it also improves both muscular and nervous system.
