美国国家运动医学会常用的四种拉伸方法介绍

jacky · 发表于 2012-2-24 18:30:18

Self-Myofascial Release 自我筋膜放松
Self-myofascial release (SMR) is a flexibility technique that focuses on the neural and fascial systems in the body. Self-myofascial release concentrates on alleviating myofascial trigger points, areas of hyper-irritability located within a band of muscle.

Static Stretching 静态拉伸
Static stretching combines low force with long duration using autogenic inhibition. This form of stretching allows for relaxation and concomitant elongation of muscle. To properly perform static stretching, this requires holding the stretch at the first point of tension or resistance barrier for 30 seconds. It is theorized that this form of flexibility decreases muscle spindle activity and motor neuron excitability.

Active-Isolated Stretching 动态独立式伸展
Active-isolated stretching uses agonists and synergists to dynamically move a joint into a range of motion. This form of flexibility is speculated to decrease motor neuron excitability using reciprocal inhibition of the muscle being stretched. The technique used to implement active-isolated stretching is to move into the range of motion holding the end range of the stretch 1-2 seconds, performing 5-10 repetitions of the motion.

Dynamic Stretching 动态拉伸
Dynamic stretching uses the force production of a muscle and the body's momentum to take a joint through the full available range of motion. Dynamic stretching consists of performing 3-10 dynamic stretches for 10 repetitions of the movement being performed.

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