A Comparison Of The Traditional Vs The Unilateral Back Saver Sit And Reach Hamstring Stretch

The sit and reach position is used both as a stimulus for flexibility training and as a measure of lower back/hamstring flexibility. The traditional bilateral sit and reach (BSR) is common, however the unilateral back saver (USR) has gained popularity and is purported to improve hamstring flexibility. Purpose The purpose of this study is to evaluate flexibility training and measurement between the traditional BSR and the USR test on college aged students during an eight week trial. Methods Twenty-eight moderately active college age subjects (age 20.6 ± 2.2 yr; body mass 66.2 ± 12.3 kg, ht. 163 ± 7.8 cm) who participated in a supervised exercise program were matched and randomly assigned to either the BSR or USR protocols for sixteen sessions. Pre and post sit and reach assessments (BSR and USR) were obtained using a sit and reach box in a counterbalanced order. The BSR is performed as a seated hamstring stretch with both legs extended, while the USR holds one leg straight while the knee of the other leg flexed with the plantar surface of the foot on the flexed leg placed adjacent to the medial surface of the straight leg (modified hurdler stretch). In training, the BSR group completed 4 repetitions of 30 seconds while the USR group performed 3 repetitions of 20 seconds on each leg. Results Statistical analysis by t-test (p>.05) revealed no significant difference between BSR (pre: 46.89 ± 8.29cm, post: 46.79 ± 8.02 cm) and USR (pre: 48.57 ± 8.38 cm, post: 48.52 ± 8.97 cm). Statistical analysis by ANOVA (p>.05) found no significant difference within groups, however, 66% of the subjects reported the USR as more comfortable to perform. Conclusion College students, who possessed excellent flexibility prior to the intervention trial, did not improve flexibility with either protocol. In addition, both assessment techniques provided almost identical results. Two minutes of isolated flexibility training performed twice a week is insufficient to alter flexibility in young adults.