acsm 拉伸训练注意事项

jacky

Precautions for Flexibility Training
1. Stretch a joint through limits of normal Range of Motion (ROM).
2. Do not stretch at healed fracture sites for about 8-12 weeks post
fracture, after which gentle stretching may be initiated.
3. In individuals with known or suspected osteoporosis, stretch with
particular caution (e.g., men older than 80 years and women older than 65
years, older persons with spinal cord injury).
4. Avoid aggressive stretching of tissues that have been immobilized (e.g.,
cast or splinted). Tissues become dehydrated and lose tensile strength
during immobilization.
5. Mild soreness should take no longer than 24 hours to resolve after
stretching. If more recovery time is necessary, the stretching force was
excessive.
6. Use active comfortable ROM to stretch edematous joints or soft tissue.
7. Do not overstretch weak muscles. Shortening in these muscles may
contribute to joint support that muscles can no longer actively provide.
Combine strength and stretching exercise so that gains in mobility
coincide with gains in strength and stability.
8. Be aware that physical performance may vary from day to day.
9. Set individual goals.

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