你還在像這樣伸展你的腰大肌嗎?(二)

你還在像這樣伸展你的腰大肌嗎?(二)

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上一篇提到腰大肌緊繃的原因和周遭肌群將骨盆帶到前傾位置有關,

有前傾就會有後傾啦,來看看是怎麼回事🧐

這張圖很熟悉吧😏

如果你的坐姿如上圖,讓腰和背部的曲線融合成一個大弧形變成骨盆後傾,然後一天八小時都維持在這個姿勢……

除了會讓髖屈肌群縮短之外,臀部肌群與腹直肌也會變得緊繃🥴

惡性循環來啦👇

緊繃的肌肉又將骨盆帶往更後傾的姿勢,這個姿勢又會讓肌肉更縮短而緊繃😣😣😣

這時腰大肌又倒楣了,它為了Hold住臀部與腹直肌對骨盆的拉力,不得不收緊以穩定骨盆,這時腰大肌的下半段承受相當大的拉力,處於一個被迫拉長而緊繃的狀態

如果這時你直接伸展腰大肌,讓腰大肌〝放鬆〞

你猜怎麼著?

惡性循環又來啦👇

你的骨盆會因為臀部和腹直肌更放肆的收縮,被拉到更後傾的位置連帶拉扯腰大肌的下半部

當肌肉被拉得更緊,張力更高,怎麼有辦法好好放鬆呢🤷‍♀️

 

那這種狀況該怎麼辦呢?

👉先讓骨盆回到中立位置

上一篇有相關教學,忘記的同學快回去複習👩‍🏫

你還在像這樣伸展你的腰大肌嗎?(一)

讓骨盆回正後,再適度地放鬆臀部

與腹部


最後可以配合呼吸讓腰大肌緩和地收縮,同時讓胸廓有好的擴張機會,並使腰椎穩定。

 

不管你是什麼原因造成腰大肌緊繃,直接對腰大肌做伸展都不是個好選擇哦🙅‍♀️

建議在評估並釐清骨盆的位置後,先著手處理引發腰大肌緊繃的元兇吧!

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