Yan Ruixiang, Lin Gesheng, Peng Wuwen, Chen Yuhuan, Sun Pengpeng, Sun Jian, Li Duanyin
School of Athletic Training, Guangzhou Sport University, Guangzhou, Guangdong, China.
School of Physical Education, Guangdong Business and Technology University, Guangzhou, China.
Sci Rep. 2025 May 3;15(1):15489. doi: 10.1038/s41598-025-00027-0.
To evaluate the acute effects of proprioceptive neuromuscular facilitation (PNF), static (SS) and dynamic (DS) stretching on flexibility, power, and balance in contemporary dancers and to analyze the time-dependent flexibility changes to optimize stretching strategies for training and performance. A randomized crossover trial was conducted with 24 university-level contemporary dancers. In phase one, participants completed sit-and-reach (S&R), countermovement jump (CMJ), and Y-balance (YBT) tests immediately post-stretching. In phase two, only S&R was measured before stretching, immediately after, and at 5, 10, and 15 min post-stretching. PNF (ES = 0.329, p < .001), SS (ES = 0.263, p < .01), and DS (ES = 0.306, p < .01) significantly improved S&R, with PNF and DS being more effective than control (CON) (p < .05). DS and PNF showed progressive improvements over 15 min (p < .01), while SS peaked at 10 min (ES = 0.389, p < .01) before slightly declining (ES = 0.343, p < .01). No significant changes were found in CMJ or YBT (p > .05). For contemporary dancers who require high flexibility, SS, DS, and PNF stretching effectively enhance flexibility within 15 min post-stretching without negatively impacting power or balance.
评估本体感觉神经肌肉促进法（PNF）、静态拉伸（SS）和动态拉伸（DS）对当代舞者柔韧性、力量和平衡的急性影响，并分析柔韧性随时间的变化，以优化训练和表演的拉伸策略。对24名大学水平的当代舞者进行了一项随机交叉试验。在第一阶段，参与者在拉伸后立即完成坐位体前屈（S&R）、反向纵跳（CMJ）和Y平衡测试（YBT）。在第二阶段，仅在拉伸前、拉伸后立即以及拉伸后5、10和15分钟测量坐位体前屈。PNF（效应量ES = 0.329，p < 0.001）、SS（ES = 0.263，p < 0.01）和DS（ES = 0.306，p < 0.01）显著改善了坐位体前屈，PNF和DS比对照组（CON）更有效（p < 0.05）。DS和PNF在15分钟内显示出逐渐改善（p < 0.01），而SS在10分钟时达到峰值（ES = 0.389，p < 0.01），随后略有下降（ES = 0.343，p < 0.01）。在CMJ或YBT中未发现显著变化（p > 0.05）。对于需要高柔韧性的当代舞者，SS、DS和PNF拉伸在拉伸后15分钟内有效提高柔韧性，且不会对力量或平衡产生负面影响。
