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[最新](https://www.nike.com/tw/stories) - [DNA](https://www.nike.com/tw/stories/dna) - [指導](https://www.nike.com/tw/stories/coaching) - [運動員\*](https://www.nike.com/tw/stories/athletes) - [社群](https://www.nike.com/tw/stories/community) - [文化](https://www.nike.com/tw/stories/culture) - [創新](https://www.nike.com/tw/stories/innovation) - [所有精彩故事](https://www.nike.com/tw/stories/all) 靈感 # 經科學證明能放鬆緊繃下背部或大腿後側肌群的方法 ##### 指導 只要準備一個按摩滾輪、參考這項建議，花個 3 分鐘即可。 上一次更新：2021年12月21日 4 分鐘閱讀時間  使用滾輪按摩為什麼讓人覺得如此舒服？威斯康辛大學拉克羅司分校臨床運動生理學計畫總監 John Porcari 博士說：「自身體重在扎實滾輪上所施加的壓力，有助於讓筋膜 (遍佈全身的結締組織網路) 活動受限的緊繃部位鬆開並舒緩張力，藉此提升底層肌肉的靈活度和活動力。」 這個恢復方法的效益不易評估，並沒有太多科學證據能確實告訴我們要如何使用按摩滾輪來獲得最佳效果，而證據收集頗有難度的原因之一是滾輪尺寸不一、扎實度也都不同。不過近期由 Porcari 帶領的一項研究發現，滾輪按摩確實能帶來一些好處，尤其是下背部或大腿後側肌群 (大腿後側從髖部一路延伸到膝蓋的肌肉群) 的緊繃問題。久坐或是在健身房過度運動都有可能會導致這些狀況。(你應該至少符合以上提及的其中的一種吧？) 在為期六週的研究中，20 名男性和女性自願者分別使用 14 公分 x 33 公分脊狀突起設計的按摩滾輪每週進行三次 15 分鐘的按摩。他們分別為下背部、臀部、股四頭肌、髂脛束、大腿後側肌群和小腿各按摩 20 秒，並按此順序重複進行三次，讓每個身體部位都能分別得到共 60 秒的按摩。 這六個星期結束時，受試者在坐姿體前彎測試 (就和你在健身房所學課程所做的一樣) 中，可以比進行按摩滾輪前伸展多 5 公分。Porcari 表示：「我們發現下背部和大腿後側肌群的柔軟度有很明顯的改善。」 大腿後側肌群出力可以伸髖、屈膝，也有助於穩定核心和骨盆。大腿後側肌群緊繃時，肌群收縮、變短，會導致疼痛或不適的連鎖反應。Porcari 解釋說：「緊繃的大腿後側肌群會在背後將骨盆下拉，對下背部肌肉帶來額外的壓力，導致下背部疼痛」。應該沒有人想讓自己在跑步、做深蹲，或甚至提菜時都覺得下背部超緊繃又僵硬吧！ ## 「我們發現下背部和大腿後側肌群的柔軟度有很明顯的改善。」 __John Porcari__ 博士，威斯康辛大學拉克羅司分校臨床運動生理學計畫總監 研究者也透過垂直跳躍測試進行評估，探究滾輪按摩是否會對運動員的表現產生負面影響，結果發現答案是否定的。 更重要的是，他們發現滾輪按摩自願受試者在研究結束時覺得自己的靈活度有所提升、可以跳得更高。Porcari 說：「研究發現的最大收穫就是人們喜歡也享受滾輪按摩。不論這個好處能不能衡量，大家都覺得滾輪按摩對自己有益。」 這表示滾輪按摩能實際發揮安慰劑效應。想想並沒有科學論據指出滾輪按摩會對健身運動和恢復造成負面影響，所以 Porcari 表示：「滾輪按摩多多益善。」 ## 短短 3 分鐘讓身體很放鬆 準備一個大的按摩滾輪，最好是具有脊狀突起的設計，但如果手邊只有平滑的滾輪也沒關係。 ## 下背部按摩 坐在地板上，彎曲雙腿，將按摩滾輪置於身後，與身體垂直。提起左臀，將中背部的右側放到滾輪上，軀幹稍微向右旋轉，右前臂保持放在地板上。伸直雙腿，讓滾輪從中背部向下滾動到臀部，接著彎曲膝蓋，讓滾輪向上往回滾動。用 20 秒的時間持續慢慢完成這個來回按摩的動作。然後換邊重複同樣的動作。 ## 大腿後側肌群按摩 坐在地板上，伸直雙腿，將按摩滾輪放在左大腿後側肌群下。將雙手平放在身體後側的地板上，手掌用力推來支撐身體重量，讓滾輪在膝蓋後側上方和臀大肌底部之間上下滾動，持續按摩 20 秒。接著換邊重複同樣動作。 這些活動各做 3 次，共 3 分鐘。目標是每週至少做 3 天，並在訓練前做。 初始發布：2021年10月22日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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