Department of Health Sciences and Sports, Catholic University of San Antonio, Murcia, Spain.
J Strength Cond Res. 2010 Feb;24(2):430-6. doi: 10.1519/JSC.0b013e3181c0674f.
The purpose of this study was to evaluate the efficacy of 3 different durations of active stretch (12 x 15, 6 x 30, and 4 x 45 seconds) in a hamstring stretching exercise program on lower extremity range of motion (ROM) in young adults. A total of 150 subjects (age, 21.3 +/- 2.5 years; height, 173. 33 +/- 8.35 cm; weight, 70.42 +/- 10.80 kg) completed this study. Subjects were randomly assigned to 1 of 4 groups (3 treatment groups and 1 control group). The 3 treatment groups participated in an active stretching program 3 times per week for a 12-week period, holding each stretch exercise for a duration of 15, 30, or 45 seconds. The total daily dose of the stretches was 180 seconds for each group. The control group did not stretch. Passive hip flexion ROM was determined through the bilateral straight leg raise test before, during (at 4 and 8 weeks), and after the program using an inclinometer. Statistical analysis (p < 0.05) revealed a significant interaction of length of stretching program and improvement in ROM. Post hoc analysis showed that all 3 treatment groups increased hip flexion ROM from their initial values; however, the control group did not. No significant differences were found between the 3 treatment groups. This study indicates that 12 x 15-, 6 x 30-, and 4 x 45-second single durations of active stretching were equally effective at increasing hamstring length when performed 3 days per week for 12 weeks in this population.
本研究旨在评估三种不同持续时间（12 次×15 秒、6 次×30 秒和 4 次×45 秒）的主动伸展在年轻人的下肢活动度（ROM）伸展运动方案中的疗效。共有 150 名受试者（年龄 21.3±2.5 岁；身高 173.33±8.35cm；体重 70.42±10.80kg）完成了这项研究。受试者被随机分配到 4 组中的 1 组（3 个治疗组和 1 个对照组）。3 个治疗组每周进行 3 次主动伸展运动，持续 12 周，每次伸展运动持续 15、30 或 45 秒。每个组的伸展总日剂量为 180 秒。对照组不进行伸展。使用测角器在方案前、进行中（第 4 和第 8 周）和结束后确定双侧直腿抬高测试的被动髋关节屈曲 ROM。统计分析（p＜0.05）显示伸展方案长度和 ROM 改善之间存在显著的相互作用。事后分析显示，所有 3 个治疗组的髋关节屈曲 ROM 均从初始值增加；然而，对照组没有。3 个治疗组之间没有发现显著差异。本研究表明，在该人群中每周进行 3 天、持续 12 周的 12×15、6×30 和 4×45 秒单一持续时间的主动伸展对增加腘绳肌长度同样有效。
