[書摘] Banded Flossing:把關節拉回原本的位置

繼上一篇「[書摘] 肌肉動力學(Muscle Dynamics)」之後,再來分享書中第215頁寫的「Banded Flossing」,利用彈力帶來產生牽開(distraction)的力量,更有效的將偏位的關節拉回原來的位置,若有關注Kelly Starrett的頻道,這是他非常愛用的方法。

The easiest way to deal with muscle stiffness is to put the joint into a good position using a Rogue monster. Remember, your tissues adapt to your working positions. So if you sit all day, not only will your hip flexors become adaptively short, but the head of your femur will also move anteriorly in the hip capsule instead of remaining in the center of it, where it belongs.

(處理肌肉僵硬最簡單的方式就是使用Rogue彈力帶將關節放回好的位置。請記得,身體的組織會適應成你所處的姿勢。所以若你坐一整天,不僅髖屈肌調適成縮短的狀態,而髖關節囊(Hip Capsule)內股骨(Femur)頭也跟著往前移動,偏離它原本屬於的位置。)

Every time you perform deep-flexion-based movements, the head of your femur hits the edge of your acetabulum(hip socket). This is why people feel an impingement or pain in the front of the hip when they squat or mobilize in positions that close that joint.

(每次你要進行大幅髖屈為主的動作時,股骨頭就會撞擊到關節窩(Acetabulum)的邊緣。這也是為什麼民眾在進行深蹲或活動其關節時,髖關節前側會感覺到撞擊(Impingement)或疼痛。)

Using Rogue monsters band create a distraction will pull the head of the femur back to the center of the capsule and effectively clear that impingement so that you can move into newly challenged ranges without discomfort.

(使用Rogue彈力帶產生一個牽開(distraction)的力量,將股骨頭拉回關節囊的中間,並有效的解決撞擊的不適,因此可以在沒有不適的狀況下,挑戰更大度的動作。)

▲上圖 – By creating a lateral or posterior distraction, you can effectively clear hip impingements, allowing you to move into deeper flextion ranges, as well as account for joint capsule restriction.

(藉由產生側向或是後向的牽開力量,你可以有效的解決髖關節撞擊的症狀,予許你可以進行更大幅的髖屈範圍的動作,同時解決關節囊限制的問題。)

The band also helps you manage joint capsule restriction. Because the joint capsule is so thick and robust, you need a little extra tension to get a stretch through it. Going back to the rubber band analogy, you need to account for the thick end of the rubber band to create an equal stretch throughout the muscle.

(彈力帶也有助於處理關節囊限制的問題。因為關節囊厚而堅韌,你需要額外一點張力通過它,藉此在進行伸展時,肌肉的整體可以產生一個均勻的伸展。)

這是他Youtube分享的一段影片,解決髖關節撞擊的狀況,最後有示範Banded Flossing得方式,聽不太懂沒關係,加減看一下肢體動作及最後的動作說明囉。

圖片來源:Becoming a Supple Leopard(變成一隻柔軟的豹)、The Most Common Injury. 90% Chance You Have It

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