Today, the news that a woman was crushed by a gym personal trainer and broke her leg bone was on the hot search. According to reports, during the personal training class, the coach defied the woman's repeated reminders and patting during the stretching exercise, and fractured the left femoral shaft pressure.
Is there a problem with the coach's stretching? How to stretch more safely and effectively?
The woman suffered a fracture of the left femoral shaft during stretching 丨 boiling point shooter
X-ray of the woman's left femur 丨 boiling point shooter
Stretching is necessary
But there is no need to pull it like this
The stretching performed by the coach for the woman in the video may be a passive static stretch, that is, the woman does not have to exert herself, and the coach should move her leg until the right position to maintain it for a period of time.
This static stretching is inherently problematic and can help relax muscles and maintain flexibility after exercise. However, when stretching, it should be slowly stretched to a slightly uncomfortable position and stopped, and maintained for 20 to 30 seconds, usually not until pain occurs. Otherwise, it will damage the muscles and ligaments at worst, and hurt the joint bones in severe cases.
The woman said she felt "particularly painful" during the stretching process
Passive stretching with the help of others is effective and less laborious than stretching yourself, and may be better if combined with active muscle contraction (proprioception neuromuscular promotion therapy, PNF). Therefore, the instructor helps the trainees to stretch without problems, sometimes necessary.
However, helping others to stretch not only requires mastering the anatomy and stretching methods of each part, but also understanding all aspects of the student's physical condition, and finally using professional knowledge and experience to judge the appropriate stretching posture and strength.
The area being stretched in the video may be the buttocks, and it is not necessary to adopt this position without discussing whether it is effective or not.
Before and after exercise
How should they be stretched?
As long as the exercise has a certain intensity, there will be a feeling of heartbeat, asthma or muscle acid in the process, and the stretching before and after the exercise cannot be omitted.
Before the formal exercise, use brisk walking or jogging for a general warm-up for 5 minutes, and then do a dynamic stretch for the specific exercise. Unlike static stretching, which remains motionless, dynamic stretching requires active force to move the joint and actively control the stretching amplitude to be excessive. Dynamic stretching simulates upcoming movements, making movements smoother and better performing during formal movements, and potentially reducing muscle and ligament damage.
Dynamic stretch 丨 Author courtesy of the image
If there is no very stiff and affected activity, there is no need to do a static stretch longer than 1 minute before exercising, otherwise the strength will be reduced and the exercise effect will not be good. At this time, it is also not suitable for bouncy stretching, that is, not using force to control the action, using inertia to shake the stretch, because this stretch is more likely to lead to injury.
Bouncy stretch 丨 Courtesy of the author
5 to 10 minutes after exercise, you can do the static stretch mentioned at the beginning of the article yourself. With a mastery of stretching posture, force and time, this slow stretch is the easiest and safest way to stretch. If you have a good enough coach around you, it is safe to ask him to help stretch, and the effect may be better than stretching yourself.
Static stretch 丨 Author courtesy of the image
Too hard or too soft
None of them are safe
Stretching is required before and after exercise, but it is not the "soft" the body, the better, and people with good flexibility can enjoy flexible benefits and may also pay the price of instability.
For example, the "National Physical Health Standards for Students" tests the flexibility of the "sitting body forward flexion". The passing lines for boys and girls in the fourth year of college are 4.2 cm and 6.5 cm above the tip of the toe, respectively.
Seat body anterior flexion test 丨 jzb
If you can't reach the passing line, it may be that your long legs are too good (the upper body and arms are relatively short), or it may be that the back and back of the thighs are naturally stiff, or you usually exercise too little. People with low test scores had a 3.3-fold risk of muscle strains on the back of the thighs than the average person.
Others can easily attach their upper body to their legs, either as a result of "exceptional talent" or long stretching. The softness of ordinary people gives them an advantage in dance and music, but the chance of muscle injury in the test score is also as high as 2.9 times that of the average person, and in sports such as football and basketball, the knee joint is more vulnerable and more serious, especially for men.
In fact, medium flexibility is the safest. When too soft, the joints can deviate from their normal position, which can put additional pressure on the skeletal muscles and cause damage. Among young people, 10% to 40% of people with excessive joint movement, of which more women than men. To find out if you're too soft, you can click here to refer to the Bayton score.
Joint hyperactivity itself is not a disease, but some diseases are related to the manifestation of excessive joint activity (such as Marfan syndrome), if joint pain, stiffness, or eye, cardiovascular and other abnormalities are found at the same time, you have to see a doctor.
Customize your own stretches
Regardless of the level of flexibility, most people need to stretch, but everyone's focus is different. For people whose bodies are very stiff or who want to do special movements, stretching exercises can also be performed separately when they are not exercising.
Healthy people with moderate softness can maintain proper flexibility through aerobic and strength training (with sufficient amplitude) to elongate muscles and tendons. Basic stretching before and after exercise is sufficient, without the need to spend time stretching alone.
People who are too soft must first learn to return the joints to their normal positions, such as not overextending their knees when standing, and not overextending their elbows when holding the ground. Once you've been able to control your posture, you can help protect your overly flexible joints by strengthening your muscles. Excessive joint movement does not require complete stretching, but be extra careful not to pull the joint to an abnormal angle.
Finally, whether stretching or exercising, moderation and safety are paramount. A good coach can help you delineate the scope of safety, but this requires that you have sufficient qualifications and experience, as well as adequate communication between you.
If you can't judge for a while, put your body sensations first, and then hurry up and learn the right way to exercise. Otherwise, the risks associated with exercise may outweigh the benefits...
Don't learn! Wrong training moves resulted in severe damage to the knee ligament丨Tik Tok screenshot
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Author: Dai Tian Doctor
Edited by: Odette, Luna
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