運動前後下半身的伸展運動

Stretching Exercises of Lower Body before and after the Exercise

運動前與運動後所從事的伸展運動看來似乎動作相同，但其目的與生理機轉卻不盡相同。本文針對下半身肌肉群與容易緊繃的肌群，以靜態式伸展(static stretching)技巧，依伸展方式分為單人和雙人兩種方式，伸展姿勢分成立姿、跪姿、坐姿及臥姿（側臥、仰臥、俯臥）來進行，並依其伸展肌肉群、功效、伸展動作圖解、伸展步驟與注意事項描述之。建議以靜態伸展的方式增加柔軟度來進行，每個關節伸展2到3次，依部位每次伸展10到30秒，每週至少3次，並於運動前後執行，以預防運動傷害的發生。Stretch exercises seem similar either before or after physical exercises; however, the purpose of physical mechanism is different. This article focuses on lower body muscle groups and easily tight muscle groups, with static stretching skills in two ways, single or double, and the positions include: standing, kneeling, sitting and lying down. To follow these steps, and with stretch muscle groups, efficacy, stretch instruction pictures, steps and cautions. We suggest using static stretching to improve flexibility. Stretch every joint for 2 to 3 times and stay every part for 10 to 30 seconds, three times a week, and keep breathing. We do stretching before and after exercises to avoid sport injuries.