Etnyre B R, Abraham L D
Am J Phys Med. 1986 Aug;65(4):189-96.
Among modern stretching techniques none has clearly been shown to be the most effective for increasing range of motion. The most common stretching method comparisons are between static stretching (SS) and one or more Proprioceptive Neuromuscular Facilitation (PNF) technique(s). The two most frequently implemented PNF techniques are: contract-relax (CR); and contract-relax-antagonist-contract (CRAC). Previous comparative investigations among stretching methods have primarily observed changes in straight-leg hip flexion as a result of lengthening the hamstrings, a two-joint muscle. The present study observed gains in range of motion among three stretching methods (SS, CR, CRAC) of a joint limited by a single joint muscle, the soleus. Twelve subjects performed each of the three methods on separate days. Significant differences were observed among all methods (p = .001). Further analysis revealed the CRAC method was superior to the CR method (p less than .01), and the CR method was superior to the SS method (p less than .01). Significant pre-post-treatment gains in range of motion were observed as a result of the CR and CRAC methods, but not the SS method. The results of this study support the findings of those previous investigations for two-joint muscles in which PNF techniques were more effective than static stretching for increasing range of motion. Also, a reciprocal activation (CRAC in the present study) was the most effective for increasing range of motion.
在现代拉伸技术中，没有一种被明确证明是增加关节活动范围最有效的方法。最常见的拉伸方法比较是在静态拉伸（SS）和一种或多种本体感觉神经肌肉促进（PNF）技术之间进行。两种最常实施的PNF技术是：收缩-放松（CR）；以及收缩-放松-拮抗肌收缩（CRAC）。先前关于拉伸方法的比较研究主要观察了由于拉长腘绳肌（一种双关节肌肉）导致的直腿髋关节屈曲变化。本研究观察了由单关节肌肉比目鱼肌限制的关节在三种拉伸方法（SS、CR、CRAC）下关节活动范围的增加情况。12名受试者在不同的日子里分别进行了这三种方法。所有方法之间观察到显著差异（p = 0.001）。进一步分析表明，CRAC方法优于CR方法（p < 0.01），CR方法优于SS方法（p < 0.01）。CR和CRAC方法导致关节活动范围在治疗前后有显著增加，但SS方法没有。本研究结果支持了先前对双关节肌肉的研究结果，即PNF技术在增加关节活动范围方面比静态拉伸更有效。此外，交互激活（本研究中的CRAC）在增加关节活动范围方面最有效。
