Effect of paschimottanasan versus foam roller on hamstring flexibility in physiotherapy college students: a comparative study

Bhakti Satish Bandal; Kiran Jeswani

doi:10.18203/2394-6040.ijcmph20263644

Authors

Bhakti Satish Bandal P.E.S. Modern College of Physiotherapy, Shivajinagar, Pune, Maharashtra, India
Kiran Jeswani P.E.S. Modern College of Physiotherapy, Shivajinagar, Pune, Maharashtra, India

DOI:

https://doi.org/10.18203/2394-6040.ijcmph20263644

Keywords:

Foam roller, Hamstring flexibility, Paschimottanasan, Physiotherapy students, Sit-and-Reach test, Static stretching

Abstract

Background: Reduced hamstring extensibility is frequently observed in young adults and may be influenced by prolonged sitting and low physical activity. Paschimottanasana and foam rolling are commonly used to address flexibility limitations, but their relative effects in physiotherapy students have not been directly compared often.

Methods: Sixty physiotherapy students aged 18-25 years with hamstring tightness on the YMCA Sit-and-Reach Test participated in this comparative interventional study. Purposive sampling was used, followed by chit-based allocation to Paschimottanasana (n=30) or foam roller self-myofascial release (n=30). Both groups trained three times weekly for four weeks. Flexibility was measured before and after the intervention. Paired t-tests assessed within-group change and an independent t-test compared post-intervention scores. Statistical significance was set at p<0.05.

Results: Sit-and-Reach scores increased from 22.86±2.08 cm to 25.16±1.90 cm after Paschimottanasana (t=5.51, p<0.001), and from 23.16±1.74 cm to 24.16±1.44 cm after foam rolling (t=3.61, p=0.001). The post-intervention comparison was also significant (t=2.29, p=0.025).

Conclusions: Both approaches improved hamstring flexibility, with a significantly larger improvement following Paschimottanasana. The posture may therefore provide a practical, low-cost flexibility option for healthy young adults.

References

Koli B, Anap D. Prevalence and severity of hamstring tightness among college students: a cross-sectional study. Int J Clin Biomed Res. 2018;4:65-69.

Liyanage E, Malwanage K, Senarath D, Wijayasinghe H, Liyanage I, Chellapillai D, et al. Effects of different physical therapy interventions in improving flexibility in university students with hamstring tightness: a systematic review and network meta-analysis. Int J Exerc Sci. 2024;17(3):359-81.

Shakya NR, Manandhar S. Prevalence of hamstring muscle tightness among undergraduate physiotherapy students using the passive knee extension angle test. Int J Sci Res Pub. 2018;8(1):182-7.

Physiopedia contributors. Sit and Reach Test. Physiopedia. Updated September 3, 2023. Available at: https://www.physio-pedia.com/Sit_and_Reach_Test. Accessed 01 August 2026.

Naragatti S, Vadiraj HS. A comprehensive review of Paschimottanasana: benefits, variations, and scientific evidence. Int J Sci Res. 2023;12(10):460-4.

Thapa R, Chandrabanshi A, Singh A, Kumar R. Effect of 4 weeks of yogic-based Paschimottanasana practice on sit-and-reach test goniometer measurements among healthy participants: a randomized controlled trial. Adv Mind Body Med. 2025:ADV1420.

Bandy WD, Irion JM. The effect of time on static stretch on the flexibility of the hamstring muscles. Phys Ther. 1994;74(9):845-50.

Amin DJ, Goodman M. The effects of selected asanas in Iyengar yoga on flexibility: pilot study. J Bodyw Mov Ther. 2014;18(3):399-404.

Cai P, Liu L, Li H. Dynamic and static stretching on hamstring flexibility and stiffness: a systematic review and meta-analysis. Heliyon. 2023;9(8):e18795.

Junker DH, Stöggl TL. The foam roll as a tool to improve hamstring flexibility. J Strength Cond Res. 2015;29(12):3480-5.

Alaei P, Ansari NN, Naghdi S, Fakhari Z, Komesh S, Dommerholt J. Dry needling for hamstring flexibility: a single-blind randomized controlled trial. J Sport Rehabil. 2021;30(3):452-7.

Wangate KB, Bavalekar NM, Ajagekar MY, Tukare VA. Comparative efficacy of foam roller and static stretching for hamstring tightness in Taekwondo athletes. J Neonatal Surg. 2025;14(Suppl):1120-8.

Lim JH, Park CB. The immediate effects of foam roller with vibration on hamstring flexibility and jump performance in healthy adults. J Exerc Rehabil. 2019;15(1):50-54.

LaSala TT, Run-Kowzun T, Figueroa M. The effect of a Hatha yoga practice on hamstring flexibility. J Bodyw Mov Ther. 2021;28:439-49.

MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, et al. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. J Strength Cond Res. 2013;27(3):812-21.