Borms J, Van Roy P, Santens J P, Haentjens A
Laboratory of Human Biometry and Biomechanics, Vrije Universiteit Brussel, Belgium.
J Sports Sci. 1987 Spring;5(1):39-47. doi: 10.1080/02640418708729762.
The purpose of this study was to determine the effect of different durations of static stretching exercises on coxo-femoral (hip) flexibility. The experimental group, consisting of 20 sedentary women (20-30 years of age), participated in an exercise programme of static stretching exercises with emphasis on the hamstring muscles. The programme lasted for 10 weeks and consisted of two 50-min sessions per week. A control group of 15 sedentary women did not participate in the programme. Hip flexibility was determined before, during and at the end of the programme by means of a goniometric measuring technique developed by us and described elsewhere. Three sub-groups were formed, each following the same programme except that the duration of the static stretch differed (group 1, 10 s; group 2, 20 s; group 3, 30 s). The ANOVA tests showed that for all groups - the control group excepted - the hip flexibility had improved significantly after 10 weeks (P less than 0.05). No significant differences in hip flexibility were noted between the three subgroups at the end of the programme. This finding suggests that a duration of 10 s static stretching is sufficient for improving coxo-femoral flexibility.
本研究的目的是确定不同时长的静态拉伸运动对髋股（髋关节）灵活性的影响。实验组由20名久坐不动的女性（年龄在20至30岁之间）组成，她们参与了一项以腘绳肌为重点的静态拉伸运动计划。该计划持续10周，每周进行两次，每次50分钟。15名久坐不动的女性组成的对照组未参与该计划。在计划开始前、进行期间和结束时，通过我们开发并在其他地方描述过的角度测量技术来测定髋关节灵活性。形成了三个亚组，每个亚组都遵循相同的计划，只是静态拉伸的时长不同（第1组，10秒；第2组，20秒；第3组，30秒）。方差分析测试表明，对于所有组（对照组除外），10周后髋关节灵活性有显著改善（P小于0.05）。在计划结束时，三个亚组之间在髋关节灵活性方面未发现显著差异。这一发现表明，10秒的静态拉伸时长足以提高髋股灵活性。
