靜態伸展 vs. 動態活動 / Static stretching V.S. Active mobility

Helen Ho
2018年8月6日
讀畢需時 2 分鐘

已更新：2020年3月9日

當想藉著瑜伽式子去提升大腿後側肌肉(膕繩肌)的柔韌性時，大家都喜歡練習Janu Sirsasana (頭碰膝前彎式)或 Supta Padangusthasana (手抓腳趾伸展式)去伸展緊張的大腿後肌，而這兩個式子都是靜態的伸展方式。

除了靜態的方法外，今日想向大家介紹一個動態的方式去提升膕繩肌的柔韌性- 「反向直膝上舉」運動。這運動的基本位置與手抓腳趾伸展式有點相似，都會使用瑜伽輔助帶去固定單側腳，但不同的是另一腳會主動提高上舉。此運動可加強髖關節前舉的活動幅度及後大腿的主動活動性；另外，運動期間核心肌肉群都需要參與以固定腰腹及盤骨。當我們能夠控制及穩定好腰腹盤骨位置，我們的髖關節活動性也能隨之加強；而此種主動活動能力會比靜態伸展所得到的活動幅度更能反映及應用在日常活動中。

「反向直膝上舉」

1. 平躺在墊上，雙腳曲膝踏地，腰背放平

2. 收緊腹部以穩定盤骨

3. 雙腳直膝舉高垂直指向天，保持收腹

4. 一腳保持垂直向天位置，可用瑜伽輔助帶固定；如不用帶會增加難度

5. 慢慢放下另一腳至墊上，之後再上舉至垂直位置

6. 重複此動作，每側10次

7. 當雙脚直舉向天時，如感到下背緊繃，雙膝可微曲以保護腰背

When concerning about the hamstring flexibility during asana practice, people love to practice Janu Sirsasana (Head to knee pose) or Supta Padangusthasana (reclining hand to big toe pose) to release the tight muscles. However, these are all the static ways to stretch the hamstring.Today, I would like to introduce a more active way that can help to improve hamstring flexibility - Reverse Active Straight Leg Raise. The set up of this exercise is a bit similar to reclining hand to big toe pose, but it involves active movement of the leg instead of just static holding. This exercise is good to improve hip flexion range and active hamstring mobility. Also, our core is actively engaged during this exercise. When you learn to better control the core and stabilise the pelvis, hip mobility will also improve. This active hip mobility is more transferable to function than the static stretching we normally done.

Reverse Active Straight Leg Raise 1. Lying on the mat with back flat on floor 2. Remember to actively engage your core (tighten your abs) so as to stabilise the pelvis and spine 3. Bring both legs vertical with knees straight 4. Keep one leg in vertical position; you can use yoga strap to fixate the leg, or without strap for greater challenge 5. Slowly lower another leg to the floor, and then return back to vertical position 6. Repeat each side for 10 repetitions 7. If your lower back feels very tight in this vertical leg position, you can slightly bend the knee to protect your back