Decicco P V, Fisher M M
Elite Fitness and Sports Training, Millburn, NJ, USA.
J Sports Med Phys Fitness. 2005 Jun;45(2):183-7.
The purpose of this study was to compare the effects of the contract-relax-contract (CRC) and hold-relax-contract (HRC) proprioceptive neuromuscular facilitation (PNF) stretching programs against a control, on external range of motion (ROM) of the shoulder in apparently healthy athletes.
The subjects were male and female adults between the ages of 25 to 50 years old. Subjects also had been involved in at least one overhand throwing sport (tennis, baseball, quarterback in football, etc.) in the past year. There were 30 participants whom were randomly assigned to 1 of 3 groups (CRC PNF, HRC PNF, control) with 10 subjects per group. Measurement of ROM for external rotation of the shoulder was performed prior to and after 6 weeks of training using a goniometer. The CRC and HRC PNF stretches were performed on subjects twice a week for 6 weeks. The statistical analysis conducted involved a 3x2 analysis of variance with the criteria for statistical significance set at p<0.05. Post hoc testing included paired t-tests and Tukey tests to pinpoint significant differences relative to the interaction between group and time.
There was an increase in ROM from pretest to post-test for the HRC group (+13.50 degrees) and CRC group (+14.60 degrees), but not in the control group (+0.30 degrees). The improvement in ROM however, was similar between the HRC and CRC groups.
The CRC and HRC PNF stretching techniques are effective at increasing external shoulder ROM when consistently performed 2 times a week for 6 weeks.
本研究旨在比较收缩-放松-收缩（CRC）和保持-放松-收缩（HRC）本体感觉神经肌肉促进法（PNF）拉伸方案与对照组相比，对明显健康的运动员肩部外展活动范围（ROM）的影响。
受试者为年龄在25至50岁之间的成年男性和女性。受试者在过去一年中还至少参与过一项过顶投掷运动（网球、棒球、橄榄球四分卫等）。30名参与者被随机分配到3组中的1组（CRC PNF组、HRC PNF组、对照组），每组10名受试者。在训练6周前后，使用角度计测量肩部外旋的ROM。CRC和HRC PNF拉伸对受试者每周进行两次，共6周。进行的统计分析包括3×2方差分析，统计学显著性标准设定为p<0.05。事后检验包括配对t检验和Tukey检验，以确定相对于组和时间之间相互作用的显著差异。
HRC组（+13.50度）和CRC组（+14.60度）从测试前到测试后的ROM有所增加，但对照组（+0.30度）没有增加。然而，HRC组和CRC组之间ROM的改善相似。
当每周持续进行2次、共6周时，CRC和HRC PNF拉伸技术在增加肩部外展ROM方面是有效的。
