【家庭醫學】~ 靜態伸展/動態伸展 (Static and Dynamic Stretching)

最近的演講中，有人問到這個問題，而且發現與會者們都很有興趣；本來還以為很多人都知道了，現在拿出來分享一下。

先來簡單定義一下靜態和動態伸展吧：

※ 靜態伸展 (Static Stretching)

靜態伸展，應該是我最早接觸到的伸展，從小學體育課老師都這樣教 (你看看有多OLD SCHOOL了)。靜態伸展時，通過維持同樣姿勢一段時間 (約15-60秒不等，重覆數次)，來放鬆一塊肌肉或一組肌肉 (及附近的軟組織，如肌腱、韌帶)。

研究中，主要的好處是可以提升活動範圍 (ROM, range of motion)

※ 動態伸展 (Dynamic Stretching)

動態伸展，顧名思義，就是用一組動作，去讓目標肌群活動，以提升局部的血液供給，刺激神經肌肉連結，而達到熱身的目的。

為什麼動態伸展會越來越紅呢？其實和一些研究結果有關：

一開始，1980 年代的研究發現，運動前的靜態伸展會降低肌肉力量。後來就很多相關的研究報告指出：會造成跑步時的短跑時間減少、籃球運動員跳躍高度降低、足球運動員敏捷性降低以及精英男女運動員的力量產生減少等方面。

但是，靜態伸展並不會有長期的危害，這些肌肉力量下降也只是暫時性的；所以，我覺得拿來當運動後的收操動作是沒什麼問題的。而且，研究也指出，活動前靜態伸展的每個動作控制在45秒以內，就可以大大減少負面影響。

當然，有人說靜態的不好，就會有學者開始研究動態伸展的好處了；研究中指出，可以有效提高活動範圍、最大肌肉力量、短跑和垂直跳躍表現。另外，也有提到可以避免運動傷害。

〖小結〗

我個人建議如果是要去跟人家輸贏的時候，運動前的熱身以動態伸展為主，如果安插靜態伸展的動作，也不要單一肌群超過45秒；運動後則兩者都可以做，甚至明顯的肌肉緊繃的區域，還可以用泡棉滾筒去加強放鬆的效果。

※ 參考文獻：

1. Power, Kevin, et al. "An acute bout of static stretching: effects on force and jumping performance." Medicine & Science in Sports & Exercise 36.8 (2004): 1389-1396.

https://doi.org/10.1249/01.mss.0000135775.51937.53

2. McMillian, Danny J., et al. "Dynamic vs. static-stretching warm up: the effect on power and agility performance." The Journal of Strength & Conditioning Research 20.3 (2006): 492-499.

https://doi.org/10.1519/18205.1

3. Behm, David G., and Anis Chaouachi. "A review of the acute effects of static and dynamic stretching on performance." European journal of applied physiology 111.11 (2011): 2633-2651.

https://doi.org/10.1007/s00421-011-1879-2

4. Simic, L., N. Sarabon, and Goran Markovic. "Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review." Scandinavian journal of medicine & science in sports 23.2 (2013): 131-148.

https://doi.org/10.1111/j.1600-0838.2012.01444.x

#靜態伸展 #動態伸展
#Static_Stretching #Dynamic_Stretching

98克羅地亞
352真經典...

#Simic
#Jarni

Recently the studio received inquiries from two churches in the U.S. to use the painting "Jesus Walking on Water" in their services. This painting is about the only painting I did on religious themes. Below is the story behind the painting.

近日畫室收到兩個在美國的教堂詢問可不可以用基督履海這幅畫用在禮拜講經的PPT中。基督履海這幅畫我所作的維一以宗教題材為主題的創作畫。以下是這幅畫的創作背景。

I moved from Mainland China to Hong Kong in the early 1980s and rented a small apartment in the industrial area of Kowloon, Kwun Tong. There were a lot of migrant families in this area, residing in cramped apartments. There were also a lot of American and British missionaries promoting Christianity in this area. It was my first encounter of Christianity.

上世紀八十年代初，我從大陸遷居到香港，租住在香港九龍的工業區：觀塘。這裡打工家庭居多，居住擠迫，常有英、美青年到訪傳教。由此，對基督教有了個大約的概念。

When I first started reading the Bible, I realized there were a lot of stories suitable for paintings. So I did a pencil study of Jesus Walking on Water. When I was contracted to provide Simic Gallery in Carmel, California, a number of paintings periodically in the 1980s, I created a narrative oil painting on the topic. Unfortunately, there is no picture of this painting.

初次接觸到「聖經」時，發現其中有許多既富教義又有故事性的〝畫面〞，就取了《基督履海》一節畫了小小的稿。不久，又為合作的美國畫廊以此創作了油畫，可惜現在找不到當時油畫畫作的照片了。

In 1987, the founder of Taipei’s Grace Baptist Church, Zhou Lian-Hua, commissioned a portrait from me. He was very pleased with the result and presented me a hardcover Bible. I read it from time to time. Once, I came upon the passage of Jesus walking on water again and thought of another composition. Why don’t I put the small boat and the disciples in the billowing waves in the front? They were surprised by the scene of Jesus walking on water in the distance. This should be interesting.

1987年，台北基督教「懷恩堂」創始人周聯華牧師請我為他畫肖像，畫完，他很滿意，送給我一本精裝的「聖經」。不時閱讀，一次，突然又翻到「履海」，腦中浮出另一個〝履海〞的畫面：何不將波濤中的小船和門徒置於畫的前面？門徒們突然發現前方在水上行走中的主的驚喜，這樣的畫面應該更有趣味！

It took me years but here is the painting finally after a pencil study, oil painting study and studies of models for characters in the painting.

於是，又是鉛筆稿，油畫色彩稿，請模特兒來校正動作……，終於移上大畫布……。

The pastor of one of the churches that requested permission to use the painting in their upcoming service commented, "It is a powerful illustration and one I believe they would find encouraging in the tumultuous seas we are now navigating." So it seems someone is in agreement with my interpretation of the famous scene.

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