Εισαγωγή στις διατάσεις

Estimated read time 1 min read

Κείμενο :  Βασίλης Κουράκος

 Διατάσεις… τόσο γνωστές αλλά και ταυτόχρονα τόσο άγνωστες.

Τι είναι διάταση? Διάταση είναι η άσκηση με εφελκυστική τάση που εφαρμόζεται στην εκάστοτε μυϊκή ομάδα ώστε να προάγει την ευλυγισία και ελαστικότητα του μυ καθώς και την ευκαμψία των αρθρώσεων.

 

Ποια τα οφέλη? Κυριότερα οφέλη είναι η μυϊκή χάλαση και μείωση της μυϊκής έντασης. Επίσης με την διάταση πετυχαίνουμε την απομάκρυνση των χημικών ουσιών που εκκρίνονται με την άσκηση (βλ. γαλακτικό οξύ), προλαμβάνουμε μυϊκούς τραυματισμούς και μειώνουμε τον μυϊκό πόνο. Παράλληλα προωθείται η αύξηση της μυϊκής ελαστικότητας και ευκαμψία των αρθρώσεων. Πολλές φορές μάλιστα σε ένα πρόγραμμα χαλάρωσης (μασάζ, YOGA κλπ) οι διατάσεις παίζουν ουσιαστικό ρόλο.

 

Πότε εφαρμόζεται? Η διάταση είναι ιδανική όταν εφαρμόζεται σε «ζεστή» μυϊκή ομάδα. Οπότε το πρόγραμμα των διατάσεων συνήθως γίνεται στην αποθεραπεία για να έχουμε και όλα τα οφέλη. Βέβαια μπορούμε να κάνουμε διατάσεις και στην αρχή της άσκησης αλλά με προσοχή στην έντασή της.

 

Πως γίνεται? Η διάταση θα πρέπει να εφαρμόζεται αργά χωρίς βιασύνες και πάντα ελεγχόμενες. Στις διατάσεις δεν πονάμε αλλά αισθανόμαστε ένα «γλυκό τράβηγμα». Η αναπνοή θα πρέπει να είναι ήρεμη και μην την κρατάμε. Κάθε διάταση μιας μυϊκής ομάδας θα πρέπει να ακολουθεί η διάταση της ανταγωνίστριας μυϊκής ομάδας.

 

Χρόνος Διάτασης? Το πιο σημαντικό κομμάτι της διάτασης είναι ο χρόνος. Ο σωστός χρόνος είναι 1 με 1 ½ λεπτό η κάθε διάταση και επαναλαμβάνουμε 2 -3 φορές κάθε μυϊκή ομάδα. Δυστυχώς οι περισσότεροι κάνουν διάταση 10 – 20 δευτερόλεπτα και αποκομίζουν μόνο το αίσθημα της διάτασης και όχι τα οφέλη.

 

Τι προσέχω? Δεν κάνω διατάσεις σε τραυματισμένους ιστούς εκτός αν έχω ειδική οδηγία από ιατρό, φυσικοθεραπευτή ή προπονητή. Δεν βάζω ένταση στην διάταση κι ας αντέχω τον πόνο γιατί μπορεί να προκαλέσω αντίθετα αποτελέσματα δηλαδή μυϊκό σπασμό (μυοτατικό αντανακλαστικό). Προσέχω όταν κάνω αυχενικές διατάσεις γιατί υπάρχει πιθανότητα ζάλης.

TIP:

Οι δυνατοί μύες είναι οι χαλαροί και ελαστικοί μύες

Για περισσότερες πληροφορίες επικοινωνήστε με τον συντάκτη του άρθρου : Κουράκος Βασίλειος

Φυσικοθεραπευτής, MDT, MT –BGFit Expert

Καλοκαιρινού 57Α- Κερατσίνι 18756   (2ος όροφος)

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