Hey guys, welcome back to the channel.

大家好，歡迎回到頻道。

If you're new here, my name is Josh I've been a personal trainer for over 15 years and I've been certifying and teaching people in mobility training all around the world for Over eight years now.

如果你是新來的，我叫喬希，我做私人教練已經超過 15 年了，我在世界各地從事移動性訓練的認證和教學工作已經超過 8 年了。

That's why today I want to address one of the most common issues I see people struggle with now earlier.

這就是為什麼今天我想談談我之前看到的人們最常糾結的一個問題。

We mentioned that your hamstrings aren't really tight But what do we really mean by that?

我們說過，你的腿筋其實並不緊，但這到底是什麼意思呢？

While they may feel tight, the way they feel is actually governed by the nervous system Think of your nervous system like a car alarm.

雖然它們可能會感覺很緊，但它們的感覺實際上是由神經系統控制的 把你的神經系統想象成汽車警報器。

The alarm isn't triggered because there's something physically wrong with the car It's just a perceived threat even if there's no actual danger Just like a car alarm your nervous system can set limits based on perceived risks versus actual physical limitation To fix this you don't need to change the length of your hamstrings.

就像汽車警報器一樣，你的神經系統會根據感知到的風險和實際的身體限制來設定限制。要解決這個問題，你不需要改變腿筋的長度。

You physically can.

你身體上可以。

You just need to rebuild the system That's controlling them by building strength and flexibility.

你只需要重建控制它們的系統，增強力量和靈活性。

The good news we can do this in just three steps The first step is to find a passive stretch This will put a small eccentric force which produces a mechanical load on the exact tissues that are feeling tight It is important that we learn to adjust the stretch Everybody has different anatomy and having these little tweaks will actually make your stretch more effective Start by anterior tilting the pelvis away from the knee This will give you an extra dimension of stretch on the hamstring Some people prefer a straight knee where others like to have more of a slight bend Rotate the femur to customize the stretch even more.

好消息是，我們只需三步就能做到這一點。 第一步是找到一種被動拉伸的方法，這將產生一種小的偏心力，從而對感覺緊繃的組織產生機械負荷。開始時，將骨盆前傾，遠離膝蓋，這將給你的腿筋帶來額外的拉伸。

This will bias the inner or outer portions of the hamstring Once you have a stretch We need to be there long enough for the car alarm or the nervous system to reduce threat Think of taking a four second inhale followed by an eight second exhale.

這將偏向腿筋的內側或外側部分。 一旦拉伸，我們需要在那裡停留足夠長的時間，讓汽車警報器或神經系統減少威脅。

You should hold this stretch for two minutes We need that mechanical load to wake up the tissue and respond on a cellular level.

我們需要這種機械負荷來喚醒組織，並在細胞層面上做出反應。

Cellular You might be thinking Josh you said stop stretching in the beginning of the video.

蜂窩電話 你可能會想，喬希你在視頻開頭說停止拉伸。

You're right I did but here's the thing when most people stretch they only stretch for a couple seconds and they're not very specific with what they Actually feel this may provide some temporary relief But it doesn't actually fix the underlying issue because if it did you wouldn't be watching this video What we're trying to do is hold this exact stretch for several minutes So we can get really specific with the tissue we want and it's only the first part of the equation The next step focuses on contracting the hamstring.

沒錯，我是這麼做了，但問題是，大多數人在做拉伸時，只會拉伸幾秒鐘，而且拉伸的部位也不是很具體，這可能會帶來一些暫時的緩解，但實際上並不能解決根本問題，因為如果能解決根本問題，你就不會看這個視頻了。

We want to perform a specific isometric called a PAILs contraction This will help give the nervous system more confidence and build strength in that end range of motion.

我們要進行一種特定的等長收縮，稱為 PAILs 收縮，這將有助於增強神經系統的信心，並增強末端運動範圍的力量。

To do this press the heel into the ground at a 5 out of 10 effort which should fire the hamstring and give your stretch a Loaded feeling.

要做到這一點，用 10 分之 5 的力量將腳後跟壓向地面，這樣就能激發腿筋的力量，讓你的拉伸有一種負重感。

Build up to that 80% effort and hold for 30 seconds.

努力達到 80%，並保持 30 秒。

Try not to move at all Just contract your tissues to a near maximal effort.

儘量一動不動，只是將組織收縮到接近最大力度。

To reduce injury risk Please build up to this.

為降低受傷風險，請逐漸增加運動量。

Many of you may not feel ready to perform a maximal effort in the beginning But know the goal is to generate as much force in the length and hamstring as possible Our next step to improving tight hamstrings involves another isometric contraction this time of the hip flexors We call this a RAILs contraction and the intention is to give us more control and access to our flexibility As soon as you're done the PAILs contraction Go into a RAILs by squeezing the tissue in front of the hip as if you're going to lift your leg off the ground Do not move your body to do it.

你們中的許多人可能覺得一開始還沒準備好做最大努力，但要知道，我們的目標是在長度和膕繩肌上產生儘可能多的力量。在完成 PAIL 收縮後，立即進入 RAIL 收縮，方法是擠壓髖關節前方的組織，就像要將腿抬離地面一樣。

You may even feel a cramp in that area This is okay Tough it out and build up to an 80% intensity and hold that for 30 seconds Once your 30 seconds is up, let go of that contraction and breathe into that stretch position Rest 30 seconds before performing another set of PAILs and RAILs Now you may have noticed that you gain more range of motion after those isometrics.

你甚至可能會感覺到該部位抽筋，這沒關係，忍住，然後將強度提高到 80%，並保持 30 秒。30 秒結束後，放鬆收縮，呼吸到拉伸位置，休息 30 秒，然後再做一組 PAIL 和 RAIL。

That's a great start Keep in mind that range is only temporary because we just changed your nervous system.

這是一個很好的開始，請記住，範圍只是暫時的，因為我們剛剛改變了你的神經系統。

To make those changes stick You need to repeat those efforts long enough with progressive overload Just like you would if you were doing strength training or if you were gonna add muscle It's all effective training.

要讓這些變化持續下去，你需要長時間地重複這些努力，並逐漸超負荷，就像你進行力量訓練或增加肌肉一樣。

To guide you through this We've put together a general weekly progression plan for the next four weeks.

為了給您提供指導，我們為您制定了未來四周的每週進展計劃。

The key is to follow the structure consistently So you're reinforcing the process and steadily improving your hamstrings function and flexibility The strategy in this video can be very helpful for people with neurological restrictions But not all techniques work for every type of limitation And how can you tell which type you're dealing with?

關鍵是要堅持不懈地遵循這一結構，這樣才能強化這一過程，穩步提高腿筋的功能和靈活性。 本視頻中的策略對神經受限的人很有幫助，但並不是所有技巧都適用於每種類型的受限，您如何判斷自己的受限類型呢？

To get to the root cause of your joint stiffness You're going to want to check out this next video

要從根本上解決關節僵硬問題，請觀看下一段視頻