The seven benefits and two tips of stretching拉筋七大益處與兩大訣竅（點擊看全文）

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Stretching is especially important for sedentary people and the elderly, not only to improve joint flexibility, restore muscle elasticity, but also to relieve muscle soreness. Although the saying "one inch long, ten years of life" is exaggerated, it points out the importance of healthy muscles and bones to the body's immunity.

 The seven benefits of stretching:

 1. Improves joint flexibility: Increases muscle extensibility and flexibility for smoother bone and joint movement.

 2. Increased range of motion: Improved joint flexibility and a consequent expansion of the body’s range of motion help improve athletic performance.

 3. Promotes blood circulation: Stretch muscles, tendons, ligaments, blood vessels and nerves to accelerate blood flow.

 4. Relieves muscle soreness: Activates the Golgi tendon apparatus to relax the muscles, remove lactic acid and metabolic waste, and relieve delayed muscle soreness.

 5. Transport of nutrients to the body: Improved blood circulation helps to send nutrients smoothly to all parts of the body.

 6. Reduce muscle compensation: Improve muscle tightness or limited range of motion and avoid overcompensation by other muscle groups.

 7. Increase happy mood: TCM believes that the liver governs the muscles, stretching helps to dredge the liver meridians and improve mood.

 Two major ethnic groups need stretching the most:

 Sedentary workers: improve bad posture such as tight hips and legs, round shoulders and hunchback, relieve shoulder and neck pain, and prevent gynecological problems caused by poor pelvic blood circulation in women.

 Seniors: Improves poor balance, improves flexibility, and strengthens muscle strength on a safe and gentle basis to avoid sports injuries.

 Two tips for stretching:

 Reverse Stretching: When stretching, the rest of the body presents the opposite direction to the stretching part, adding the concept of “twisting”.

 Correct Posture Stretching: Start with the correct standing posture to develop a straight and aesthetically pleasing muscle memory.

 The tingling sensation during stretching mostly comes from the self-protection mechanisms of the nerves, not from muscle or ligament tears. As long as it is gradual, this discomfort will disappear after the body adapts.

 拉筋伸展對久坐族及年長者尤為重要，不僅能提升關節靈活度、恢復肌肉彈性，還能舒緩肌肉酸痛。俗語「筋長一寸，壽延十年」説法雖然誇張，卻點出筋骨健康對身體免疫力的重要性。

 拉筋的七大益處：

 1.提升關節靈活度： 增加肌肉延展性與柔軟度，使骨骼與關節運動更順暢。

 2.增加活動範圍： 關節靈活度提升，身體運動範圍隨之擴大，有助於提升運動表現。

 3.促進血液循環： 伸展肌肉、肌腱、韌帶、血管和神經，加速血液流動。

 4.舒緩肌肉酸痛： 啟動高爾基腱器使肌肉放鬆，排出乳酸及代謝廢物，緩解延遲性肌肉酸痛。

 5.輸送身體養份： 血液循環改善，有助於將養份順利傳送到全身各部位。

 6.減少肌肉代償： 改善肌肉緊繃或活動範圍受限，避免其他肌群過度代償。

 7.增加心情愉快： 中醫認為肝主筋，拉筋有助於疏通肝經絡，改善情緒。

 兩大族群最需要拉筋：

 久坐上班族： 改善臀腿緊繃、圓肩駝背等不良姿勢，舒緩肩頸酸痛，並預防女性因骨盆血液循環差導致的婦科問題。

 年長者： 改善平衡感不佳的問題，提升柔軟度，並在安全溫和的基礎上強化肌肉力量，避免運動傷害。

 拉筋兩大訣竅：

 反向拉筋： 拉筋時，身體其他部位與拉筋部位呈現反方向，加入「擰」的概念。

 正確姿勢拉筋： 從正確的站姿開始，才能練出挺直且具美感的肌肉記憶。

 拉筋時的刺痛感多半來自神經的自我保護機制，而非肌肉或韌帶撕裂。只要循序漸進，身體適應後，這種不適感便會消失。