牵拉带让肌肉收缩-放松牵伸

赛乐中国

Is the Thera-Band Stretch Strap Effective?

来源于thera-band 博客May 21, 2012

Stretching exercise can help increase flexibility, but sometimes it comes with a cost of decreased muscle performance immediately afterward. Two common types of stretching are static and contract-relax, or “PNF” stretching (proprioceptive neuromuscular facilitation). In a recent review paper, I discussed the advantages and disadvantages of different stretching techniques: static stretching may decrease immediate muscle performance , while contract-relax stretching may be more beneficial for immediate gains in range of motion with less detriment to muscle performance.

PNF stretching involves a muscle contraction prior to initiation of the stretch. It’s thought that contracting the target muscle or its antagonist prior to stretching may increase muscle length through neurologic-mediated mechanisms. While effective, PNF techniques often require a partner to provide resistance to the muscle contraction prior to the stretch.

牵伸练习可以帮助增加柔韧性，但有时它的代价在于随后立刻的肌肉性能的下降。两种常见的牵伸类型是静态牵伸和收缩-放松牵伸，或者PNF牵伸（本体神经肌肉异化）。在最近的复习论文中，我讨论了不同牵伸技术的优缺点：静态牵伸会降低肌肉的性能，而收缩-放松在更少的肌肉损害的同时更利于即刻的ROM增加。PNF牵伸涉及到肌肉收缩优先于牵伸的开始。我们认为收缩目标肌群或者它的拮抗肌可以通过神经调节机制增加肌肉力量。然而有效的PNF技术通常需要一个同伴提供让肌肉优先收缩于牵伸的阻力。

The Thera-Band® Stretch Strap was designed to support both static and contract-relax stretching without the need for a partner. Professor David Behm and his colleagues at Memorial University of Newfoundland in St. John’s, Canada, recently published a study in the Journal of Strength and Conditioning Research that compared the Thera-Band Stretch Strap to partner-assisted stretching for hamstring flexibility.

13 healthy adults participated in the study. Each performed 5 different hamstring stretching techniques on separate days in random order: Stretch Strap with isometric, concentric and eccentric contraction, and partner-assisted static and isometric contraction stretching. Contractions were held for 5 seconds and stretches were held for 6 seconds at a ‘position of discomfort’ at the end of the range of motion.  Hip range of motion (ROM), muscle reaction time, and movement velocity were measured before and immediately after each stretching condition.

牵拉带为支持静态的和不需要同伴的收缩-放松牵伸而设计。David Behm 教授和他Memorial University of Newfoundland in St. John’s，加拿大的同事们最近在Journal of Strength发表了一项研究，比较了牵拉带和搭档协助牵伸对腿部的柔韧性的作用。13个健康的成年人参与了这项研究。每人分别在分开的几天按随机顺序完成了五种不同的腿部牵伸技术。应用牵拉带等长收缩、向心收缩、离心收缩，同伴协助静态收缩、等长收缩。在最大的ROM处收缩5秒、牵拉6秒。髋关节活动度、肌肉反应时间、动作速度是运动之前和每项牵伸之后即刻要测量的指标。

The researchers found that all stretching techniques significantly increased hip ROM, but there was no significant difference between the techniques. Interestingly, both the Stretch Strap and partner-assisted techniques reduced movement velocity, while maintaining the same reaction times regardless of the type of stretch. They concluded that the Stretch Strap is as effective as partner-assisted stretching at increasing ROM, but stated that “competitive athletes should use these techniques to improve flexibility in a separate stretching routine, and not immediately before training and competition.”

研究者发现所有的牵伸技术均能有效的提高髋关节活动度，在不同的技术之间没有显著的差异。有趣的是，赛乐牵拉带和搭档协助牵伸都会降低动作速度，同时忽略牵伸的类型维持相同的时间。他们得出结论牵拉带在增加关节活动度和助手协助是一样有效的，但是申明比赛运动员应该在单独的牵伸日程中使用这些技术提高柔韧性，而不是在训练和比赛即刻进行。

Based on these results, the Stretch Strap fulfilled its intent stated by the authors “to make PNF stretching techniques a more viable option to improve range of motion and overall flexibility for a single individual. The elasticity of the Stretch Strap provides resistance for muscle contractions potentially replacing the need for a partner.”

基于这些结果，牵拉带满足了作者阐述的“让PNF牵伸技术在增加关节活动度和柔韧性在个人中更加可行。牵拉带的弹力提供了肌肉收缩的阻力，潜在的代替了搭档的需求。

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