Hey guys, welcome back to the channel.

みんな、チャンネルにようこそ。

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.

初めてここに来た人は、僕の名前はジョシュ。15年以上パーソナルトレーナーをしていて、8年以上前から世界中でモビリティ・トレーニングの認定と指導をしている。

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

そういうわけで、今日は私が今、人々が悩んでいる最も一般的な問題のひとつを取り上げたい。

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

ハムストリングスが硬くないという話はした。

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.

窮屈に感じるかもしれないが、その感じ方は実は神経系に支配されている。 神経系を車のアラームのようなものだと思ってほしい。

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.

アラームが作動するのは、車に物理的な異常があるからではなく、実際に危険がなくても脅威を感じただけなのだ。

You physically can.

物理的にはできる。

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

筋力と柔軟性を高めることによって、それらをコントロールしているシステムを再構築する必要があるんだ。

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.

まず、受動的なストレッチを見つけることで、きつさを感じている組織に機械的な負荷をかける。骨盤を膝から前傾させることから始めると、ハムストリングスのストレッチがより効果的になる。

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.

ハムストリングの内側または外側の部分を偏らせる。 ストレッチができたら、車のアラームや神経系が脅威を減らすのに十分な時間、そこにいる必要がある。

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

組織を目覚めさせ、細胞レベルで反応させるためには、機械的負荷が必要なのだ。

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

セルラー ビデオの冒頭でジョシュがストレッチをやめろと言ったと思うかもしれない。

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.

このストレッチを数分間キープすることで、より具体的なストレッチを行うことができます。

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.

PAILs収縮と呼ばれる特殊なアイソメトリックを行うことで、神経系に自信を持たせ、可動域終末の筋力をつけることができる。

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.

10回中5回の力でかかとを地面に押し付け、ハムストリングに力を入れ、ストレッチに負荷を与える。

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

80％の力で30秒間キープする。

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

全く動かないようにする。ただ、組織を最大に近い力まで収縮させる。

To reduce injury risk Please build up to this.

ケガのリスクを減らすために、これを目指してください。

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.

ハムストリングスの硬さを改善するための次のステップは、股関節屈筋の等尺性収縮です。PAILsの収縮が終わったら、すぐにRAILsの収縮に入る。まるで足を地面から持ち上げるかのように、股関節の前の組織を絞るのだ。

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.

その部分に痙攣を感じるかもしれませんが、大丈夫です。30秒経ったら、その収縮を止め、ストレッチポジションで呼吸をします。

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

それは素晴らしいスタートだ。神経系を変えただけだから、その範囲は一時的なものに過ぎないことを心に留めておいてほしい。

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.

その変化を定着させるためには、筋力トレーニングや筋肉を増やすトレーニングと同じように、漸進的過負荷で十分な時間をかけて努力を繰り返す必要がある。

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

そのためのガイドとして、今後4週間の一般的な週間プログレッション・プランをまとめた。

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?

重要なのは、一貫して構成に従うことだ。そうすることでプロセスが強化され、ハムストリングスの機能と柔軟性が着実に向上する。

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

関節のこわばりの根本原因を突き止めるには、次のビデオをご覧いただきたい。