中国骨伤治疗图谱仅用于学习作商业用途等多个文件伸展训练的精华

1、Stretching 101伸展宝典2009 AFEEX-, ChinaPresented by Bill Sonnemaker, MS, PES, CES, CSCS2007 IDEAal Trainer of the Year2007 NASM Pursuit Of Excellence Award Winner IDEA Master Trainer, NASM, NSCA, ACSM, ACE, CanFitPro© 2009Integrated Approach综合的方法Flexibility 柔韧性Core Balance 平衡Reactive 反应SAQ (Speed,

2、 Agility, Quickness) 速度、敏捷、快速启动阻力Cardio-respiratory 心肺©© 2009©Underlying Main Goal©Myofascial Slings筋膜悬吊©Examples of Major Myofascial Slings and Lines主要的筋膜悬吊和线的例子Anterior Oblique Sling前面斜吊Posterior Oblique Sling后面斜吊Longitudinal Sling垂直吊Superficial Back Line后表线Superficial Fro

3、nt Line前表线Lateral Line横向线Spiral Line螺旋线Anterior Oblique Sling前面斜吊External Oblique, Contra-lateral Internal Oblique, intervening Anterior Abdominal Fascia, Contra-lateral (to the External Oblique) Adductors of the Thigh腹外斜肌，对侧腹内斜肌，介入腹前筋膜，对侧（相对腹外斜肌）大腿内收肌©Posterior Oblique Sling后面斜吊Latissimus Dors

4、i, Contra-lateral©Gluteususand the intervening Thoracodorsal Fascia (TDF)背阔肌，对大肌和介入胸背筋膜（TDF)Longitudinal Sling垂直悬吊Erector Spinae, Deep Lamina of the TDF, Sacrotuberous Ligament, Biceps Femoris, Peroneus Longus©竖棘肌，胸背筋膜，骶结节韧带，股二头肌，腓骨长肌©Superficial Back Line后表线Plantar Fascia, Achilles T

5、endon, Gastrocnemius, Hamstrings, Sacrotuberous Ligament, TDF and Erector Spinae跖腱膜，跟腱，腓肠肌，腘绳肌，骶结节韧带，胸背筋膜和竖棘肌©©Superficial Front Line前表线Short and Long Toe Extensors, Anterior Tibialis, Patellar Tendon, Quadriceps, Rectus Abdominus, Sternchondral Fascia, and Sternocleidomastoid短、长趾伸肌，腓骨前肌，

6、髌骨肌腱，股四头肌， 腹直肌，胸软骨筋膜， 胸锁乳突肌Lateral Line横向线©Peroneals, IT Band, Hip Abductors, TFL,Gluteusus,Lateral Oblique Abdominals, Intercostals,Sternocleidomastoid腓骨肌，髂胫束，髋外展肌，阔筋膜张肌，臀大 肌，腹外斜肌，肋间肌， 胸锁乳突肌©Spiral Line螺旋线Splenius Capitis and Cervicis, Contra-lateral Rhomboids Major/Minor and Posterior Se

7、rratus, Infraspinatus, Anterior Serratus, External Oblique, Abdominal Aponeurosis, Linea Alba, Contra-lateral Internal Oblique, Tensor Fascia Latae, IT Band, Anterior Tibialis, Peroneus Longus, Bicep Femoris, Sacrotuberous Ligament, Sacrolumbar Fascia Erector Spinae头夹肌和颈夹肌，对侧大/小菱形肌和后锯肌，棘下肌，前锯肌， 腹外斜肌

8、，腹部腱膜，腹白线， 对侧腹内斜肌，阔筋膜张肌，髂胫束，胫骨前肌，腓骨长肌，股二头肌，骶结节韧带，胸背筋膜，竖棘肌©Myofascial Tissues Prone to Over-Activity倾向于过度活跃的筋膜组织©Quadratus Lumborum 腰方肌Erector Spinae竖棘肌Pectoralis Major/Minor、胸小肌Latissimus Dorsi背阔肌Infraspinatus冈下肌 Teres Major小圆肌Upper Trapezius上斜方肌Levator Scapulae 肩胛SternocleidomastoidPlanta

9、r Fascia跖腱膜Gastrocnemius腓肠肌Soleus比目鱼肌Peroneals腓骨肌Adductors内收肌Hamstrings腘绳肌Psoas腰肌Tensor Fascia Latae阔筋膜张肌Rectus Femoris股直肌Piriformis梨状肌IT Band髂胫束胸锁乳突肌Scalenes斜角肌Cumulative Injury Cycle累积损伤循环©Corrective Exercise Continuum©纠正训练连续性-outlines the necessary steps for properly structuring a corre

10、ctive exercise program正确的构架一个纠正训练方案的必要步骤概览Corrective Exercise Continuu©m纠正训练连续性4个阶段Inhibitory Techniques: release tension and/or decrease activity of overactive neuro-myofascial tissues in the body.抑制技巧：缓解紧张/减少过度活跃的神经-筋膜组织活动Lengthening Techniques: increase the extensibility, length, and range o

11、f motion (ROM) of neuro-myofascial tissues in the body.拉长技巧：增进身体中神经-筋膜组织的延展性，长度，活动幅度Activation Techniques: reeducate and/or increase neural activation of under active tissues.活动技巧：再教育/增加不活跃组织的神经活动Integration Techniques: retrain the collective synergistic function of all muscles through functionally

12、progressivemovements.综合技巧：通过功能性进阶活动来对肌肉的全部协助功能进行再教育Flexibility Defined伸展的定义The normal extensibility of all soft tissues that allow the full range of motion of a joint (NASM)所有软组织的正常可以提供关节的全幅度活动Refers to the degree to which a joint moves throughout a normal, pain free range of motion(ACSM)指得是关节在正常情况下

13、的活动程度， The range of motion a joint or a series of joints; the ability of a joint to move freely through the normal full range of motion (NSCA)关节或一系列关节的活动幅度，关节活动的能力The range of motion possible about a joint (ACE)关节可能的 ©©Flexibility Training伸展训练Progressive, Systematic, and based on anAssessm

14、ent ，基于 Multifaceted approach方法Integrates various stretches in all three planes of motion 在三个平面内进行的不同的伸展Classified as a health related dimension of fitness (body comp, cardio-respiratory, muscular strength/endurance)被定义为体适能（身体组成，心肺功能，肌力/肌耐力）的©Factors that Determine Flexibility决定柔韧性的元素Joint Stru

15、ctureSoft Tissue Around a Joint Length of Muscle Being Stretched HyperlaxityAge GenderTemperature Activity LevelTraining©Benefits好处Improved ROMReduces risk of injuries Improves Muscle ImbalancesIncreases Neuromuscular Efficiency Improvement in Performance Activities of Daily Living Fitness/Spor

16、ts©Risks Joint Hyper-mobility关节过度灵活 Decreased Strength (1RM)（1RM)降低 Short term only Only applies to tissue already at proper length tension relationship©(4) Types of Stretching伸展的类型Static Active DynamicPNF-Proprioceptive Neuro-muscular Facilitation©Ballistic Stretching弹振性伸展Do not perf

17、orm!不要做！ Increased risk of injury!增加受伤！Defined as “short ROM bouncing action that produces jerky movements in an attempt to move into position and hold at peak muscle tension”被定义为“小幅度的弹振活动产生的急拉动作尽量到一个位置并保持肌肉在顶峰张力”Old school approach=lack of education老的方式=缺少教育©General Guidelines to Consider When

18、 Designing a Flexibility Program设计伸展方案时遵循的指引Warm-up*热身 Warm tissue responds less stiffly than cold温暖组织减少僵硬 Passive, General, Specific，一般，特殊Breathing呼吸 Exhale when the body folds/contracts and inhale when the body extends当身体弯曲/缩短时呼气，身体打开时吸气Posture姿态 Neutral Spine, shoulders back, hips square, avoid h

19、yper- extending or locking out a joint脊椎中立，肩部向后，髋部稳定，避免超伸或关节锁死©FITTEFrequency频率 Minimum of 2-3 days per week每周最少2-3次Intensity强度 To a point of mild discomfort达到轻微不舒服的位置Time时间 Varies变化Type类型 Static, Active, Dynamic/Functional, PNF静态，主动，动态/功能性，本体感受神经肌肉性促进法*Enjoyment 享受©©Corrective Flexib

20、ility纠正性伸展SMR自我筋膜放松Static Stretching静态伸展 Process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds逐渐的20秒钟将肌肉到达一个紧张点，然后保持伸展最少 GTO produces an inhibitory effect on Muscle Spindles高尔基腱器可以产生抑制肌梭的效果 Used to decrease muscle spindle activity of a tight

21、 muscle prior to and after activity*用于在活动前和后减少紧张肌肉的肌梭活动©©Scientific Rationale for SMRSMR的科学原理Increase neuro-myofascial efficiency提高神经-筋膜效率To alleviate the side effects of trigger points (over active muscles).减轻触发点的副作用（过度活跃肌肉）To influence the autonomic nervous system.影响自律神经系统Contraindicatio

22、ns for SMRSMR的©MalignancyOsteoporosis骨质疏松症Osteomyelitis骨髓炎Phlebitis静脉炎Cellulitis蜂窝组织炎Acute Rheumatoid Arthritis急性风湿性关节炎Blood Clot血栓Goiter甲状腺肿Eczema and other skin lesions湿疹和其他皮肤病Open Wounds开放性创伤Healing Fractures骨折愈合Obstructive Edema性水肿Advanced Diabetes严重Hematoma 血肿Systemic/Localized Infections系

23、统性/局部性传染病Acute Variables急性变量To be effective SMR must follow sound acute variables. One set per body region or muscle group is (typically) sufficient.有效的SMR必须遵循完整的急性变量。每一个身体部位或肌肉群（典型的）做一组已经很充足了。©©Trigger Point Demonstration触发点示范©©©SMR DemonstrationSMR示范©Examples of SMRSM

24、R案例©©Objective: To observe areas of tenderness based on a scale of1-10.目的:根据表1-10观察触痛区域This signifies areas of the body that are experiencing increased muscle soreness and imbalance.A 1 represents minimal pain; a 10 represents excruciating pain.这代表身体区域正经历不同程度的酸痛或不平衡。A1代表最小痛感； A10代表最大痛感Acut

25、e Variables急性变量©Static Demonstration静态伸展示范©Active Flexibility主动伸展SMR 自我筋膜放松Active-Isolated Stretching主动-孤立伸展 Process of using agonists and synergists to dynamically move the joint into a range of motion逐渐的运用主动肌和协助肌，动态的活动关节增加活动幅度 Increases motor-neuron excitability增加运动神经元的兴奋©Acute Vari

26、ables急性变量©Active Demonstration主动伸展示范©Functional/Dynamic Flexibility功能性/动态伸展SMR 自我筋膜放松Dynamic Stretching动态伸展 Uses the force production of a muscle and the bodys momentum to take a joint through it full available range of motion利用肌肉产生的的幅度和身体的将关节来到一个合适 Great pre-activity warm-up, as long as n

27、o postural distortion patterns are present只要没有不良的，这是非常好的活动前的热身©Acute Variables急性变量©Dynamic Demonstration动态伸展示范©Proprioceptive Neuromuscular Facilitation本体感受神经肌肉性促进法 Requires experienced Cooperative Cliental Trainer and a需要富有经验的私教和合作的会员 Greater potential for injury when done improperly如果做错很有可能会受伤 Not recommended for inexperienced trainers不建议没有经验的操作©PNF Acute VariablesPNF急性变量Move limb until first活动肢体直到感觉到第一次阻力barrier is notedClient applies a 25% agonistic contraction, lasting 7-10 seconds会员用25%的进行主动收缩，持续7-10秒Limb is moved int