Name: 如何改善您的髖關節活動範圍（拉伸和活動練習） (How To Improve Your Hip Range of Motion (Stretches & Mobility Exercises))
Uploaded: 2024-07-02T05:51:11.000Z
Duration: 28 min 42 s

In this video, I'm going to show you everything you need to know about how to improve your hip range of motion.

在這段視頻中，我將向你展示如何改善髖關節活動範圍所需的一切知識。

Before diving into the exercises, I want to set two expectations for this video.

在開始練習之前，我想對這段視頻提出兩個期望。

程度副詞

First, I'm not going to show you how to do the front splits, side splits, a full pancake, or any other extremely impressive displays of flexibility.

首先，我不會教你如何做前劈叉、側劈叉、全劈叉或其他任何令人印象深刻的柔韌性動作。

Rather, the goal is to show you ways to restore or increase your range of motion to enhance daily function and performance, especially if it's been reduced as a result of an injury or surgery.

相反，我們的目標是向您展示恢復或增加運動範圍的方法，以增強日常功能和表現，尤其是在受傷或手術導致運動範圍縮小的情況下。

This might include getting up and down from the floor more easily, sitting in a deep squat, or feeling more confident and capable during different sporting activities like cutting and pivoting.

這可能包括更輕鬆地上下、深蹲坐起，或在不同的體育活動（如切入和旋轉）中感覺更自信、更有能力。

And second, there's not a standard amount of hip mobility that you must possess.

其次，髖關節活動度並沒有一個必須具備的標準量。

How much you need or can even achieve is widely variable based on factors like your medical history, anatomy, goals, etc.

根據病史、解剖結構、目標等因素，您需要多少甚至能達到多少，都存在很大的變數。

In most cases, I recommend working towards whatever amount is necessary for the activities you want to perform.

在大多數情況下，我建議您根據所從事活動的需要，量力而行。

For example, if you want to do deep weighted squats at the gym, possessing more hip range of motion can be advantageous.

例如，如果你想在健身房做深負重深蹲，擁有更大的髖關節活動範圍會更有優勢。

However, the amount you need for this activity is going to be a lot different than if you had a hip replacement and your only goals are related to everyday activities such as getting in and out of a chair or going up and down stairs.

但是，如果您進行了髖關節置換手術，而您的目標只是上下椅子或上下樓梯等日常活動，那麼您所需的活動量就會大不相同。

Another option is to work toward a similar amount as your non-injured side, assuming it is feasible.

另一種選擇是在可行的情況下，努力爭取與未受傷一方相似的金額。

For instance, if you are recovering from a muscle strain, this would be a reasonable goal.

例如，如果您正在從肌肉拉傷中恢復，這將是一個合理的目標。

On the other hand, if you had surgery that restricts your range of motion, which may be the case after a total hip replacement, trying to achieve a similar amount as your other hip may not be realistic or even necessary.

另一方面，如果您接受的手術限制了您的活動範圍（全髖關節置換術後可能就是這種情況），那麼試圖達到與另一側髖關節相似的活動範圍可能並不現實，甚至沒有必要。

I also want to point out that I'm going to use the terms range of motion and mobility interchangeably.

我還想指出，我將交替使用 "運動範圍 "和 "移動性 "這兩個術語。

However, it's worth noting that some people might refer to range of motion as passive flexibility, whereas mobility is what you can actively control.

不過，值得注意的是，有些人可能會把運動範圍稱為被動柔韌性，而移動性則是你可以主動控制的。

I am going to show you four categories of exercises aimed at improving your hip rotation, flexion, and extension range of motion as well as groin mobility which focuses on the muscles of the inner thigh.

我將向你展示四類練習，旨在改善你的髖關節旋轉、屈曲和伸展運動範圍，以及腹股溝活動度，重點是大腿內側的肌肉。

For each category, I will include two types of exercises.

對於每個類別，我將包括兩種類型的練習。

The first type is exercises that stretch into that range of motion.

第一種是伸展到該運動範圍的運動。

Since many stretching philosophies can improve your mobility, it can be helpful to briefly explain the most common methods.

由於許多拉伸理念都能改善你的活動能力，是以簡要介紹一下最常見的方法會有所幫助。

Let's say you wanted to improve your hip extension range of motion.

比方說，你想提高髖關節的伸展運動幅度。

This would involve stretching your hip flexors or the muscles on the front of your thigh.

這需要拉伸髖屈肌或大腿前側的肌肉。

One, you can hold a static stretch for a set duration of time like this half kneeling hip flexor stretch.

其一，你可以在一定時間內保持靜態拉伸，比如這個半跪式髖屈肌拉伸。

Hold times can vary from 15 seconds up to three minutes or longer.

保持時間從 15 秒到三分鐘或更長不等。

Two, you can perform a dynamic version which involves actively moving in and out of your end range.

其二，您可以進行動態練習，即主動進出您的終點範圍。

Three, you can do what's known as contract and relax.

第三，你可以進行所謂的收縮和放鬆。

In this case, you would contract your hip flexors by actively trying to drive your down knee forward.

在這種情況下，你會主動收縮髖屈肌，試圖將下膝向前推。

Your knee won't actually move but you should feel your hip flexors working.

實際上，你的膝蓋不會移動，但你應該感覺到髖屈肌在工作。

You hold this for three to ten seconds, relax, and try to move deeper into your stretch.

保持三到十秒鐘，放鬆，然後試著做更深的拉伸。

Hold this new position for three to ten seconds and then repeat this sequence.

保持這個新姿勢三到十秒鐘，然後重複這個動作。

Four, you can try to simultaneously lengthen and strengthen these muscles.

第四，你可以嘗試同時拉長和加強這些肌肉。

An example would be a straight leg raise off a bench.

Not only are you stretching the hip flexors as you toward your end range of hip extension range of motion, but you are also strengthening them as you slowly lower down.

當你向髖關節伸展動作的末端範圍邁進時，你不僅在拉伸髖屈肌，而且在慢慢下蹲時也在強化髖屈肌。

This is known as an eccentric muscle contraction.

And five, you can perform various exercises emphasizing a full range of motion such as a split squat that focuses on hip extension of the rear leg.

第五，你可以做各種強調全方位運動的練習，比如分蹲，重點是後腿的髖關節伸展。

This example would stretch the hip flexors of the back hip.

這個例子可以拉伸後臀部的屈髖肌。

The second type reinforces that range of motion by strengthening the muscles that move your hip in that specific direction.

第二種類型是通過加強在特定方向上移動臀部的肌肉來強化運動範圍。

Continuing with the previous example, after performing a hip flexor stretch, you would then strengthen the antagonist muscles, the glutes and hamstrings, at or near the end range of hip extension.

繼續前面的例子，在進行髖屈肌拉伸後，你將在髖關節伸展的末端或接近末端範圍處加強拮抗肌，即臀肌和膕繩肌。

Examples of such exercises include a glute bridge and standing cable kickbacks.

這類練習的例子包括臀橋和站立纜索迴旋。

A couple of other things to note about the exercises.

關於練習，還有幾件事需要注意。

I tried to organize them into specific directions as best as I could, but as you will see, some exercises will target a combination of movements.

我儘量把它們組織成具體的方向，但正如你所看到的，有些練習會針對各種動作的組合。

For example, I put this hip circle exercise in the rotation category, but it will also move your hip in other directions like flexion and extension.

例如，我把這個髖關節繞圈練習歸為旋轉類，但它也能讓你的髖關節向屈伸等其他方向運動。

I also tried to include exercises of varying levels of difficulty.

我還嘗試加入不同難度的練習。

Not every exercise or exercise category will follow a perfect linear progression, but it will hopefully provide you with options for adjusting the difficulty based on your goals, tolerance, and function.

並不是每項運動或每類運動都會遵循完美的線性進展，但希望它能為你提供根據目標、耐受力和功能調整難度的選擇。

If you had surgery, you may have range of motion restrictions, so you should talk to your surgeon before starting any new exercises.

如果您做過手術，您的活動範圍可能會受到限制，是以在開始任何新的運動之前，您都應該先諮詢外科醫生。

Okay, category number one, hip rotation range of motion.

好，第一類，髖關節旋轉運動範圍。

Improving hip external rotation mobility generally includes stretching the hip internal rotators and then strengthening the external rotators at the end range of your hip external rotation range of motion.

改善髖關節外旋活動度一般包括拉伸髖關節內旋肌，然後在髖關節外旋活動範圍的末端加強外旋肌。

The opposite is true for internal rotation.

Stretching exercises are meant to target the external rotators, and then strengthening exercises will contract the internal rotator muscles at the end range of hip internal rotation.

拉伸練習的目的是針對外旋肌，然後加強練習會在髖關節內旋的末端範圍收縮內旋肌。

For most people, hip internal rotation is more restricted than external rotation, and exercises may not produce the same stretching sensation.

對大多數人來說，髖關節內旋比外旋更受限制，是以鍛鍊時可能不會產生同樣的拉伸感覺。

This is because hip internal rotation is more often limited by bony anatomy.

這是因為髖關節內旋通常會受到骨骼解剖結構的限制。

It's recommended to avoid pushing into sharp pain or a pinching sensation.

建議避免用力造成劇痛或針刺感。

The first movement provides multiple options for both stretching and strengthening into external and internal rotation.

第一個動作為伸展和加強外旋和內旋提供了多種選擇。

Sit on the floor in what's called a 90-90 position.

This means your front knee and back knee are at roughly 90 degree angles.

這意味著你的前膝關節和後膝關節大致成 90 度角。

Sit up tall and hold this position for 30 to 60 seconds.

坐高，保持這個姿勢 30 到 60 秒。

If this is too difficult, you can place your hands on the floor behind you and or sit on a yoga block, pad, or another object.

如果這太難，您可以將雙手放在身後的地板上，或者坐在瑜伽塊、墊子或其他物體上。

To bias external rotation, you will rotate over your front knee and hinge forward with a relatively flat back until you feel a stretch in your hip and glutes.

為了偏重外旋，你將在前膝上旋轉，然後用相對平坦的背部向前鉸鏈，直到你感覺到髖部和臀部的拉伸。

Place your hands on the floor for support if needed.

必要時，將雙手放在地板上作為支撐。

To bias internal rotation, you will rotate your chest over your back leg and try to maintain an upright trunk.

為了偏重內旋，你要在後腿上方轉動胸部，並儘量保持軀幹直立。

If you find this too difficult or uncomfortable, you can lean back slightly and place your hands on the floor behind you.

如果您覺得這樣太難或不舒服，可以稍微向後傾斜，將雙手放在身後的地板上。

After you perform these stretches, you can then reinforce that range of motion by strengthening the muscles that move your hip into external and internal rotation.

做完這些伸展運動後，您可以通過加強髖關節外旋和內旋的肌肉來強化運動範圍。

For external rotation, drop onto your forearm just outside your thigh.

外旋時，將前臂放在大腿外側。

Then, lift your foot toward the ceiling as high as possible.

For internal rotation, lean over your front knee with hands supported on the ground and lift your back foot toward the ceiling as high as you can.

內旋時，身體前傾，雙手支撐在地面上，將後腳儘量抬向天花板。

It's not uncommon for your hip muscles to cramp when performing active exercises, especially if you are pushing into your end ranges.

在進行劇烈運動時，臀部肌肉抽筋是常有的事，尤其是當你用力達到極限範圍時。

Therefore, while you can try to hold these for time, you might find that performing 10-15 repetitions with a 2-3 second hold is more feasible.

是以，雖然您可以嘗試在一段時間內保持這些動作，但您可能會發現用 2-3 秒鐘的保持時間重複 10-15 次更為可行。

The last variation you can perform from this position is called a 90-90 transition.

從這個姿勢開始的最後一個變體叫做 "90-90 過渡"。

Start with your hands on the ground and torso over your back leg.

開始時雙手撐地，軀幹越過後腿。

Actively rotate that hip into external rotation as far as possible without letting your other knee off the ground.

在不讓另一側膝蓋離地的情況下，儘可能積極地將髖關節外旋。

This will require you to drive the down knee into the floor using your outer hip muscles.

這就需要你用臀部外側的肌肉將下壓的膝蓋頂到地板上。

Once you cannot open any further, slowly transition to the other side, trying to keep your knees as separated as possible.

一旦無法再打開，就慢慢過渡到另一側，儘量保持膝蓋分開。

To make this more challenging, you can eventually try to perform without your hands on the ground.

為了增加挑戰性，您最終可以嘗試雙手不著地做這個動作。

Here are two additional stretching options for external rotation.

以下是兩種額外的外旋拉伸方法。

Cross one ankle over your other knee, creating a 4 shape with your legs.

將一隻腳踝交叉在另一隻膝蓋上，雙腿形成 "4 "字形。

Gently press your knee away from your body and hinge forward until you feel a stretch in your glute and hip region.

輕輕地將膝蓋壓離身體，然後向前鉸鏈，直到感覺到臀部和髖部區域有拉伸感。

You can also perform this stretch while lying on your back.

您也可以在仰臥時做這個伸展動作。

With both knees bent, cross one ankle over your other knee and gently push knee away from you.

雙膝彎曲，將一隻腳踝跨過另一隻膝蓋，輕輕地將膝蓋推離自己。

To increase the intensity, lift your foot off the ground, grab the back of your thigh, and gently pull it closer to your chest.

要增加強度，可將腳抬離地面，抓住大腿後側，輕輕拉近胸部。

Option two, standing external rotation on an inclined surface.

方案二，在傾斜表面上站立外旋。

This is a good alternative to the well-known pigeon pose because it is more scalable and modifiable.

與眾所周知的鴿子姿勢相比，這是一個很好的替代方案，因為它更具可擴展性和可修改性。

Place your front leg on an elevated surface with about a 90 degree angle at your knee.

將前腿放在高處，與膝蓋成 90 度角。

Hinge forward with a relatively flat back until you feel a stretch in your glutes and hip.

用相對平坦的背部向前鉸鏈，直到你感覺到臀部和髖部得到拉伸。

You can use your hands for support if needed.

You can hold this position for time or perform a dynamic variation by moving in and out of a stretch position.

您可以保持這個姿勢一段時間，也可以通過進出拉伸姿勢進行動態變化。

This exercise can be made easier by increasing the level of inclination or made more challenging by decreasing the level of inclination.

可以通過增加傾斜度來使這一練習變得更容易，或者通過降低傾斜度來增加其挑戰性。

You can eventually work up to the pigeon pose on the floor, but your goal should be to keep the same positioning, about a 90 degree angle at the front knee and your back knee fairly straight.

你最終可以在地板上練習鴿子式，但你的目標應該是保持同樣的姿勢，前膝大約成 90 度角，後膝相當直。

To stretch into internal rotation, lie on your back with your knees bent.

要伸展到內旋，仰臥並彎曲膝蓋。

Move your right foot out slightly and cross your left ankle over your right knee.

右腳稍稍外移，左腳踝與右膝蓋交叉。

Let your left leg's weight gently rotate your right hip into internal rotation.

讓左腿的重量輕輕地轉動你的右髖關節，使其內旋轉。

Keep your lower back and pelvis on the floor.

Hold for 30-60 seconds, then switch sides.

And finally, here are two more options for strengthening hip external and internal rotation at their end ranges.

最後，這裡還有兩種在髖關節外旋和內旋末端範圍內加強髖關節外旋和內旋的方法。

Option 1, active external and internal rotation.

You can perform this movement for multiple positions.

您可以在多個位置上做這個動作。

While lying on your back, lift one leg so your hip and knee are flexed to 90 degrees and keep your other leg straight.

仰臥時，抬起一條腿，使臀部和膝蓋彎曲成 90 度，另一條腿保持伸直。

Grab the back of your thigh and actively rotate your foot inward as far as tolerable, moving your hip into external rotation.

抓住大腿後側，在可承受的範圍內積極向內旋轉腳掌，同時移動臀部進行外旋。