J Sport Rehabil. 2020 Feb 21;30(1):78-84. doi: 10.1123/jsr.2019-0246.
Falls and loss of autonomy are often attributed in large part to musculoskeletal impairments in later adulthood. Age-related declines in flexibility contribute to late adulthood musculoskeletal impairment. The novel sitting-rising test has been proposed to be a quick, effective screening of musculoskeletal fitness, fall risk, and all-cause mortality in older adults. The timed up and go and 5 times sit-to-stand tests are two of the 3 most evidence-supported performance measures to assess fall risk.
This study aimed to determine if 5 weeks of flexibility training could increase sitting-rising test, timed up and go, and 5 times sit-to-stand scores in community-dwelling older adults.
Forty-seven adults aged 60 years and older (mean age = 66.7 y, SD = 4.1) participated in this study. Participants completed a static stretching protocol consisting of 3 weekly 1-hour stretching sessions.
The protocol improved flexibility as seen in sit-and-reach scores and improved scores on all outcome variables. Specifically, there was a significant increase in sitting-rising test scores from preintervention (M = 7.45, SD = 1.45) to postintervention (M = 8.04, SD = 1.36), t(42) = -5.21, P < .001. Timed up and go scores demonstrated a significant decrease from preintervention (M = 8.85, SD = 1.32) to postintervention (M = 8.20, SD = 1.35), t(46) = 5.10, P < .001. Five times sit-to-stand scores demonstrated a significant decrease from preintervention (M = 12.57, SD = 2.68) to postintervention (M = 10.46, SD = 2.06), t(46) = 6.62, P < .001. Finally, significant increases in sit-and-reach scores were associated with improved functional performance (r = -.308, P = .03).
Findings suggest that flexibility training can be an effective mode of low-level exercise to improve functional outcomes. Static stretching may help to improve musculoskeletal health, promote autonomy, and decrease mortality in community-dwelling older adults.
跌倒和失去自主性在很大程度上通常归因于成年后期的肌肉骨骼损伤。与年龄相关的柔韧性下降导致成年后期肌肉骨骼损伤。新提出的坐起测试被认为是一种快速、有效的肌肉骨骼健康、跌倒风险和老年人全因死亡率的筛查方法。计时起立和 5 次坐站测试是评估跌倒风险的 3 项最具证据支持的性能测量指标中的两项。
本研究旨在确定 5 周的柔韧性训练是否可以提高社区居住的老年人的坐起测试、计时起立和 5 次坐站得分。
47 名年龄在 60 岁及以上的成年人（平均年龄=66.7 岁，标准差=4.1）参加了这项研究。参与者完成了一项静态拉伸方案，包括每周 3 次 1 小时的拉伸课程。
该方案提高了柔韧性，体现在坐立前伸测试成绩上，并提高了所有结果变量的成绩。具体来说，坐起测试成绩从干预前（M=7.45，SD=1.45）到干预后（M=8.04，SD=1.36）显著增加，t（42）=-5.21，P<.001。计时起立测试成绩从干预前（M=8.85，SD=1.32）到干预后（M=8.20，SD=1.35）显著下降，t（46）=5.10，P<.001。5 次坐站测试成绩从干预前（M=12.57，SD=2.68）到干预后（M=10.46，SD=2.06）显著下降，t（46）=6.62，P<.001。最后，坐立前伸测试成绩的显著提高与功能表现的改善相关（r=-.308，P=.03）。
研究结果表明，柔韧性训练是一种提高功能结果的有效低强度运动方式。静态拉伸可能有助于改善肌肉骨骼健康，促进社区居住的老年人的自主性，并降低死亡率。
