降低肌肉酸痛的伸展運動

Stretching Exercises to Decrease Muscle Soreness

伸展運動的好處包括：下背痛的預防與改善、減緩老化、預防及改善退化性關節炎、減少因受傷或手術後所造成的組織粘黏、增加運動中的動作協調性、運動傷害的預防、減輕運動後延遲性肌肉酸痛、解除經痛及一般的神經肌肉緊張與下背疼痛、減緩因為缺少運動而引起的肌肉衰退。可見伸展運動對護理人員、下背痛患者、一般健康大眾、坐式生活型態者、運動員都相當重要。伸展運動之技巧分成三類，本文以靜態式伸展(staticstretching)技巧，依伸展方式分為單人、雙人等兩種方式，伸展姿勢分成立姿、跪姿、坐姿、臥姿(側臥、仰臥、俯臥)來進行，將伸展的動作分成上半身(upperbody)與軀幹(trunk)等兩個肌肉群來解說，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。建議每週至少進行3次，每個關節2到3次伸展，依部位每次伸展時間持續10到30秒，並保持穩定呼吸。The advantages of stretching exercises include the prevention and adjustment of low back pain, decreasing scar tissues caused by injuries and after operation, improving coordination of movement, prevention of sports injuries, decreasing delayed muscle soreness, releasing dysmenorrheal, and declining the muscle weakness caused by hypo exercise. Therefore, it's really important to nursing workers, persons with low back pain, healthy persons, sedentary lifestyle persons, or athletes in stretching exercises. Stretching skills are divided into three parts; we focus on static stretching skill. There are two ways to do it, single way or double way, and the positions include: standing, kneeling, sitting and lying down. We can do the actions to stretch upper body and trunk muscle groups, following these steps, and with stretch muscle groups, efficacy, stretch instruction pictures, steps and cautions. We suggest using static stretching to improve flexibility, stretching every joint for 2 to 3 times and staying at every part for 10 to 30 seconds, three times a week, and keep normal breathing.