運動後,先進行伸展還是Foam Roller肌筋膜放鬆呢?

有網友說到,運動後靜態伸展與Foam Roller 按摩滾輪進行SMR肌筋膜放鬆(Self Myofascial Release),何者先進行比較恰當呢?這個在"NASM Essentials of Personal Fitness Training“這本書中提到,先進行SMR再進行伸展的動作。

在書上第151頁有到三種「Flexibility Type」:

■ Corrective Flexibility = SMR + Static 
Ex: Foam roll + Static adductor stretch

■ Active Flexibility = SMR + Active-isolated 
Ex: Foam roll + Active adductor stretch

■ Functional Flexibility = SMR + Dynamic 
Ex: Foam Roll + Side lunge

最關心的是所謂的「Corrective Flexibility」,而它的目的到底是什麼呢?在Sharecare上面有一位NASM Elite Trainer是這樣介紹的:

Corrective flexibility is bringing muscles back into proper length. With muscular imbalances, one set of muscles become tight while the opposing muscle group become overly stretched causing weakness in both.

Over time, the tight muscle begins pulling on the joints it’s connected to and can pull it out of alignment. So this type of flexibility corrects muscle imbalances, increases your range of motion, decreases excessive tension on the muscles, relieves joint stress.

At the same time improving neuromuscular efficiency and function and maintaining a normal functional length of the muscles. Wow, what a tension release!

(Corrective Flexibility目的是將僵緊的肌肉恢復到適當的長度、改善活動範圍、減少肌肉過度的緊繃、釋放關節的壓力,同時改善神經肌肉的效率及功能。)

SMR肌筋膜放鬆的原理是藉由刺激神經感覺的接受器(Neural Sensory Receptors)來達到肌肉的放鬆的目的,而接著再進行靜態伸展,除了有讓肌肉進行放鬆、減少緊繃的狀況外,也讓不斷受到刺激的神經獲得紓緩。

因此運動過後,進行完Foam Roller按壓之後,再搭配伸展的動作。全部做完之後,記得起身動一動走一走,讓血液循環一下囉。

山姆伯伯陸續都在看書籍或文獻中,也歡迎大家一起來討論囉。

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