A COMPARISON OF SELF-ADMINISTERED PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION TO STATIC STRETCHING ON RANGE OF MOTION AND FLEXIBILITY

作者：Wicke Jason^*; Gainey Kamar; Figueroa Michael

来源：Journal of Strength and Conditioning Research, 2014, 28(1): 168-172.

DOI：10.1519/JSC.0b013e3182956432

• PNF
• hip ROM
• hamstring length
• stretching

Wicke, J, Gainey, K, and Figueroa, M. A comparison of self-administered proprioceptive neuromuscular facilitation to static stretching on range of motion and flexibility. J Strength Cond Res 28(1): 168-172, 2014Stretching is known to be an effective method for increasing range of motion. Proprioceptive neuromuscular facilitation (PNF) is a stretching technique that is often associated with a partner. The goal of this study was to examine the changes in hip range of motion (ROM) and hip, back and shoulder flexibility (HBSF) after an intervention of self-administered PNF vs. traditional static stretching. Nineteen healthy college-aged individuals (ages 19-25 years) completed the study. Participants were tested preintervention and postintervention for hip ROM and HBSF using a goniometer and sit-and-reach test, respectively. Interventions included static or self-PNF hamstring stretching 2 x 40 seconds on each leg for 6 weeks. Participants were randomly placed in a group, and upon completion of the intervention and a 1-week rest period, they repeated the process with the other intervention. Statistical analysis revealed that there was a significant difference (p < 0.01) in the change in hip ROM and HBSF between the static stretch and self-PNF group. Mean and SD changes in the hip ROM were -6.2 +/- 6.6 degrees vs. 0.6 +/- 4.5 degrees for the PNF and static groups, respectively (where a negative value indicates an increase in ROM) and 5.2 +/- 3.3 cm vs. 2.0 +/- 2.6 cm, respectively, for HSBF. In addition, significant improvements (using 99% confidence intervals) were found in the 2 measures after the PNF intervention but only in HBSF after the static stretching intervention. These results suggest that self-PNF can be used in place of static stretching, does not require a partner, and gives control of the stretching to the individual.

• 出版日期2014-1