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究竟乜野先係伸展運動?

伸展運動 每當提到伸展運動,很多人都以為伸展運動只是運動前的「指定動作」:用兩分鐘拉拉大腿、轉轉肩膀便可做幾小時的運動;也有人誤以為伸展運動是肌肉疲倦或痠痛才去做,而不知道伸展運動應該是肌肉出現疲倦或痠痛「之前」做的。 香港人工作時間長,而且很大機會要維持一個姿勢相當長的時間。例如使用電腦、電話等。再加上欠缺運動,因為姿勢不良而引致痛症的患者很常見。除了調整脊椎錯位外,針對性的伸展運動對復元也有非常大的幫助。到底伸展運動有甚麼好處呢? 首先,伸展運動可以增加活動幅度和肌肉彈性。當我們年紀漸長或長時間停留在同一位置,我們的肌肉便會愈來愈短、關節活動幅度減少。以上問題會令我們身體活動減慢、平衡變弱、活動不協調、動作不暢順甚至令肌肉受傷機會增加。很多人更因此而令生活受影響。 長時間的肌肉繃緊更可引致姿勢不正,長時間姿勢不正會引致痛症。原因是某些肌肉會因不良姿勢而變得緊張和勞損。伸展運動可以把緊張的肌肉放鬆,從而令姿勢得到改善,亦減輕因姿勢不當而引起痛症的機會。多做伸展運動除了可以增加肌肉的彈性之外,也可增加血液循環。血液循環好可以有效將營養供給肌肉,令肌肉的痠痛減輕,和加快肌肉和關節受傷後的復元速度。 伸展運動最好是在肌肉出現疲倦或痠痛之前做,往往在肌肉出現疲倦或痠痛的時候,已經變得繃緊了,伸展運動的成效相對地會差一點,所需時間也更長。 做伸展運動時有幾點要注意。首先伸展時不是拉得愈緊效果愈好,只要感覺到有拉扯的感覺便可。曾經有患者試過因伸展時太大力而拉傷肌肉。伸展時應放鬆呼吸和要兩邊平均去做。每個伸展動作每次最少可做10秒。如果做伸展時有痛,請停止並找專業人士作進一步檢查。 何梖榮醫生
資料來源:都市日報