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拉筋助降血壓

【慢性病管理大作戰】 「拉筋?我淨係想學做運動降血壓,你不如教吓我點樣舉重同做帶氧運動」。曾經教導過不少運動班,以上是部份參加者的心聲。由此可見,拉筋於體適能訓練上往往被忽視。 事實上,健康的構成因素除肌肉力量及心肺功能外,身體柔韌度亦是其中一個重要成份。拉筋對於健康的好處,相信大家已有初步認識,研究證明原來拉筋對於高血壓病人也會有幫助,一周三次、每次約三十分鐘的全身伸展運動,可以讓上壓降低達四至六度,頸動脈的壓力亦會大大減少,從而降低中風的機率。 配合音樂香薰減壓 背後的原因在於伸展運動可以有效放鬆身體,減輕壓力。有不少體適能從業者會舉辦拉筋課程,配上輕音樂與香薰,促進放鬆效果,達到減壓、控制血壓的效果。再者,增加肌肉柔韌度,可以減少血管的壓迫,建議於開始拉筋運動初期,應該參與物理治療師或體適能教練舉行的課程,學懂基本動作,加上有朋輩支持,容易養成定時拉筋習慣。 拉筋動作方面其實有很多選擇,除了傳統的靜態伸展外,亦可以採用日漸普及的動態伸展。動態伸展的特點在於模仿運動的動作,增加肌肉柔韌性與關節活動幅度。由於動態伸展會不停活動關節,對於柔韌性比較差的人會較為容易接受,再加上可以避免因肌肉太緊引發的等長收縮。等長收縮會令到血壓上升,嚴重者會弄得滿臉通紅,高血壓患者應該盡量避免。坊間有不少書籍與課程介紹動態伸展,有興趣可以留意一下。
