13条拉伸指南

jacky

Flexibility Guidlines

Here are some useful stretching guidelines. Note that not all guidelines are appropriate for all methods. For example, the Resistance Stretching technique involves muscle contracting throughout the ROM, which is quite different from traditional stretching methods.

• Assess your client’s flexibility to pinpoint strengths and weaknesses.
• Design a stretching program that enables clients to boost their physical activity and/or sport participation.
• Make sure muscles are appropriately warmed up before taking them through any muscle stretching technique.
• Perform stretching at least 2–3 times per week, and ideally 5–7 days per week.
• Stretch all major muscle groups as well as opposing muscle groups.
• Focus on the muscles involved in the stretch, minimizing the movement of other body parts.
• Hold stretches for 15–30 seconds.
• Stretch to the limit of movement, not the point of pain. This is referred to as the “endpoint” of the stretch.
• Keep the breathing slow and rhythmic while holding stretches. Have clients exhale slowly as they extend to the endpoint of the stretch. As they exhale, the diaphragm and thoracic-cavity muscles are relaxing, thus promoting a more effective relaxation of the target muscles.
• Stretch the muscles in various positions, as this may improve the overall ROM at the joint.
• Incorporate some stretches that attempt to relax the target muscle before going into the stretch. This can be done by taking the muscle out of a weight-bearing and/or body stabili­zation position prior to the stretch.
• Stretch after each vigorous workout to encourage mind and body relaxation.
• If the stretch yields pain, back off the movement and make sure the stretching technique is correct. It may be necessary to try another position or a different stretching exercise (or method).
  

该贴已经同步到 jacky的微博