21/11/2025
🤸🏻♀️ #體操 賽場是力與美、柔韌與力量的殿堂。體操選手在追求高難度空中轉體與平衡穩定的同時，其肩、腕、腰、膝等關節也承受著極大的衝擊與壓力。常見的傷害如手腕韌帶扭傷、肩袖損傷、腰椎壓力性骨折等，往往一次發生就可能斷送運動生涯。
因此，全面且專業的動態熱身不僅是是例行程序，更是預防運動傷害的關鍵環節，和穩定完成高難度動作的核心要素。以下針對體操精英而設計全身動態熱身方案。
📌為什麼體操選手需要「全身動態熱身」？
體操是全身性的運動，需要從手腕到腳踝每一個關節都具備極佳的穩定性與活動度。熱身訓練必須讓身體為這雙重需求做好準備，激活過度活動關節周圍的穩定肌群。
了解體操專用的動態熱身方案：
1. 腕關節準備運動—動態腕部拉伸
2. 核心與肩帶激活—熊爬
3. 脊柱動態熱身—貓牛式
4. 下肢動態穩定—弓步胸椎旋轉
💡如果您需要針對個人項目（如鞍馬、單槓）進行強化或針對特定舊傷恢復最佳狀態，您應該尋求專業物理治療師或醫療專家的指導和建議，以獲得正確的診斷和適當的治療。
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🤸🏻♂️The arena is a stage where power, flexibility, and precision converge under extreme pressure. push the limits of human movement, subjecting their bodies to immense forces during tumbling passes, holds, and dismounts. This makes them susceptible to unique sports injuries, including wrist ligament sprains, shoulder labral tears, and lower back stress fractures, where a single misstep can have significant consequences.
A comprehensive and specialised dynamic warm-up is therefore not merely a routine; it is a critical component of injury prevention and the key to building the confidence needed to execute high-risk elements. The following is the full-body dynamic warm-up protocol for gymnasts.
📌Why Gymnastics Demands a Total-Body Dynamic Warm-up?
Gymnastics requires every joint—from the wrists to the ankles—to possess an optimal blend of extreme mobility and rock-solid stability. The warm-up must prepare the body for this dual demand, activating the stabilisers around hypermobile joints.
[The Gymnastics-Specific Dynamic Warm-up Protocol]
1. Wrist Preparation — Dynamic Wrist Stretches
2. Core & Shoulder Girdle Activation — Bear Crawls
3. Spinal Dynamic Mobilisation — Cat-Cow
4. Lower Body Dynamic Stability — Lunge with Thoracic Rotation
💡If you need a warm-up tailored to a specific apparatus (e.g., Rings, Parallel Bars) or are managing a specific concern, or need to restore optimal physical health, you are encouraged to seek guidance and advice from a professional physiotherapist or medical expert to obtain a proper diagnosis and appropriate treatment.
Let us help you stick your landings and perform with confidence.
#運動表現物理治療
#物理治療 #運動治療 #痛症 #運動康復 #痛症治療 #香港物理治療 #全運會 #拉傷 #動態熱身 #體操熱身
