Jack-knife stretching promotes flexibility of tight hamstrings after 4 weeks: a pilot study.
Jack-knife stretching promotes flexibility of tight hamstrings after 4 weeks: a pilot study.
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DOI：
10.1007/s00590-012-1044-6
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发表时间：
2013-08-01
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影响因子：
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通讯作者：
Dezawa, Akira
中科院分区：
文献类型：
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作者：
Sairyo, Koichi;Kawamura, Takeshi;Dezawa, Akira
据报道，腿筋过紧是引起腰痛的原因之一。然而，很少有报道有效的拉伸程序紧张的腿筋。所谓的折刀式拉伸，一种动静结合的拉伸方式，可以有效地增加紧绷的腿筋的灵活性。评估健康成人志愿者和18岁以下腰痛患者4周拉伸方案前后的腘绳肌紧张度。为了了解腘绳肌紧张度，我们测量了两个参数，包括（1）手指到地板的距离（FFD）和（2）骨盆前倾角（PFIA）。8名无腰椎或髋关节问题的健康成年志愿者参加了这项研究（平均年龄：26.8岁）。所有人都缺乏灵活性，他们的FFD在实验前是阳性的。受试者每天进行2组折刀式拉伸，持续4周。一组包括5次重复，每次保持5秒。在实验前和实验期间，每周测量足趾接触试验的FFD和PFIA。对于17名18岁以下的运动员，仅测量了FFD。在成年志愿者中，实验前FFD为14.1±6.1cm，到第4周结束时下降到-8.1 ~3.7cm，表明柔韧性增加了22.2cm。实验前PFIA为50.6±8.2 °，实验后PFIA为83.8±5.8 °。实验前后差异显著（p
Tight hamstrings are reported to be one of the causes of low back pain. However, there have been few reports on effective stretching procedures for the tight hamstrings. The so-called jack-knife stretch, an active-static type of stretching, can efficiently increase the flexibility of tight hamstrings. To evaluate hamstring tightness before and after the 4-week stretching protocol in healthy volunteer adults and patients aged under 18years with low back pain. For understanding the hamstrings tightness, we measured two parameters including (1) finger to floor distance (FFD) and (2) pelvis forward inclination angle (PFIA). Eight healthy adult volunteers who had no lumbar or hip problems participated in this study (mean age: 26.8years). All lacked flexibility and their FFD were positive before the experiment. Subjects performed 2 sets of the jack-knife stretch every day for 4weeks. One set consisted of 5 repetitions, each held for 5s. Before and during the 4-week experiment, the FFD and PFIA of toe-touching tests were measured weekly. For 17 of the sports players aged under 18, only FFD was measured. In adult volunteers, FFD was 14.1±6.1cm before the experiment and decreased to -8.1±3.7cm by the end of week 4, indicating a gain in flexibility of 22.2cm. PFIA was 50.6±8.2 before the experiment and 83.8±5.8 degrees after. Before and after the experiment, the differences were significant (p