tag:blogger.com,1999:blog-11557724445647850782024-03-05T04:22:16.973-08:00尼西健康小學堂於將物理治療的知識用有趣實用的方式與大家分享.歡迎各路高手到此一遊,結交好友,喝茶論劍喔!本Blogger原名為張保保的物理治療小教室.
Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.comBlogger114125tag:blogger.com,1999:blog-1155772444564785078.post-11334609360779830892017-09-19T03:15:00.002-07:002017-09-19T03:15:44.977-07:00改變肩膀也可以改善走路姿勢?改變前先來個簡單的心理測驗吧!<div style="text-align: center;">
簡單心裡測驗 — 由走路姿勢了解你的身體問題!</div>
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<b>【 平常走路時,是用哪種姿勢在走路? 】</b></div>
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A. 雙腳開開,七爺八爺走法</div>
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B. 雙腳向內,無比害羞走法</div>
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C. 身體僵硬,缺乏旋轉走法</div>
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D. 扭腰擺臀,非常俏麗走法</div>
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E. 有點企鵝,左右搖擺走法</div>
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F. 各種混合,非常綜合走法</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh46WAc8p6UNCku84ILoS0UPldj5kagxPXiZCgvdkOwQD4HC8yzgmjSX96jKlqHu8GvEoiBvHITCLsMkXZRB9fwx8AyF9zNkTKWm23nIms_-Iz0fRV7JtK-trvfOG9TDdjRga87kDa4WWnX/s1600/ab1ba718-55c9-4f66-4839-ab4a7ba04924.jpg" imageanchor="1"><img border="0" height="331" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh46WAc8p6UNCku84ILoS0UPldj5kagxPXiZCgvdkOwQD4HC8yzgmjSX96jKlqHu8GvEoiBvHITCLsMkXZRB9fwx8AyF9zNkTKWm23nIms_-Iz0fRV7JtK-trvfOG9TDdjRga87kDa4WWnX/s640/ab1ba718-55c9-4f66-4839-ab4a7ba04924.jpg" width="640" /></a></div>
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你是哪一種走法呢???</div>
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要來解答摟!</div>
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防雷點點點</div>
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<b><span style="color: purple;">【 選項 A 】雙腳開開,七爺八爺走法</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXBfBbpUFTQZatzsJzV0F0s-s7MVIlWA9gtqJ0vYPioplencJcIblPq7ii5Ww_kJ6F9Phpc_USgiv2y-4-b9iqqgvKqpWB-pR8vt1Geh6_UD6rOOycJuwZwrPMJGAJW2gC8mpnsPEoHta1/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-09-19+%25E4%25B8%258B%25E5%258D%25886.01.36.png" imageanchor="1"><img border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXBfBbpUFTQZatzsJzV0F0s-s7MVIlWA9gtqJ0vYPioplencJcIblPq7ii5Ww_kJ6F9Phpc_USgiv2y-4-b9iqqgvKqpWB-pR8vt1Geh6_UD6rOOycJuwZwrPMJGAJW2gC8mpnsPEoHta1/s320/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-09-19+%25E4%25B8%258B%25E5%258D%25886.01.36.png" width="320" /></a></div>
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有這樣走法的人,腳踝活動度通常會受到限制</div>
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(腳踝活動度受限只好把你的腳往外打開啦~~)</div>
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這樣走久了之後,同時也有可能影響到髖關節活動度,造成大腿外側緊繃</div>
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進而影響到骨盆控制,可能造成下背部舒服等等問題 </div>
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<span style="color: purple;"><b>【 選項 B 】雙腳向內,無比害羞走法</b></span></div>
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<span style="color: purple;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXHlqy08yKlyKnKLFjT78JFqZqklv5yVXDVTIeQH7fjGw2lipX7-I1K02XiVXvlNB5oL8RfgXp8NXhVgyPYLFjtIio_BdcvbcMJePtd7Awop_cMotS9iFc3CeYPuscWw3K_F3c9Z_I8ei/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-09-19+%25E4%25B8%258B%25E5%258D%25886.03.11.png" imageanchor="1"><img border="0" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXHlqy08yKlyKnKLFjT78JFqZqklv5yVXDVTIeQH7fjGw2lipX7-I1K02XiVXvlNB5oL8RfgXp8NXhVgyPYLFjtIio_BdcvbcMJePtd7Awop_cMotS9iFc3CeYPuscWw3K_F3c9Z_I8ei/s320/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-09-19+%25E4%25B8%258B%25E5%258D%25886.03.11.png" width="320" /></a></b></span></div>
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有這樣走法的人,可能會有膝蓋內側疼痛、骨盆歪斜等問題</div>
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有時候可能是受到天身骨頭排列影響,有時候也有可能是因為缺乏運動、不穩定的動作控制,造成骨盆前傾、股骨內轉,而有雙腳巷內的走法</div>
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<span style="color: purple;"><b>【 選項 C 】身體僵硬,缺乏旋轉走法</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuSHH8p7iEbhHnWI7ZUEHUWA0RoKRS-EwlTacbE2DH9BvCojfI9G218eitW2S5LxI6FToPCfyFvqxG5MPzv44IRSIwtYf5dhyp-iRg16xu931UzadXOQN7ZXvB7xaCoLRPOx6mm0nI1odU/s1600/4a6e97749cfe8.jpg" imageanchor="1"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuSHH8p7iEbhHnWI7ZUEHUWA0RoKRS-EwlTacbE2DH9BvCojfI9G218eitW2S5LxI6FToPCfyFvqxG5MPzv44IRSIwtYf5dhyp-iRg16xu931UzadXOQN7ZXvB7xaCoLRPOx6mm0nI1odU/s400/4a6e97749cfe8.jpg" width="400" /></a></div>
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有這樣走法的人,胸椎的旋轉活動度、肋腔的活動度可能會受到限制(像樹一樣)</div>
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應該是說,整個胸肋的活動度都會受到影響,雖然有可能會看到兩側手前後搖擺</div>
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但是會發現身體中間是僵硬不太會轉動的</div>
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這種情況下可能會造成腰部疼痛、肩膀活動度受限、髖關節活動度限制等等</div>
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<span style="color: purple;"><b>【 選項 D 】有點企鵝,左右搖擺走法</b></span></div>
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<span style="color: purple;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1z3H_m7hM0QiF3UgztOAxqNkBixpuKnSFLGuUQv9f_lXqVRESbGeu0Ip39L5Teu7PnQAUDEYw0P0GCOtRUO1BgMrPj8txyweCEicBLQQGZw6UwUWFviCQrllQgBfoRcduZCLFlXLwNz10/s1600/511367200.jpg" imageanchor="1"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1z3H_m7hM0QiF3UgztOAxqNkBixpuKnSFLGuUQv9f_lXqVRESbGeu0Ip39L5Teu7PnQAUDEYw0P0GCOtRUO1BgMrPj8txyweCEicBLQQGZw6UwUWFviCQrllQgBfoRcduZCLFlXLwNz10/s320/511367200.jpg" width="320" /></a></b></span></div>
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有這樣走法的人,可能是你的足部卡住了!</div>
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(當然可能還有很多原因,例如:骨盆控制不好、髖關節或動度受限等等)</div>
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但當足部卡住時,可能會讓身體喪失一些在步態中需要產生的旋轉動作</div>
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造成身體只能以左右搖擺的方式前進</div>
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<span style="color: purple;"><b>【 選項 E 】各種混合,非常綜合走法</b></span></div>
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<span style="color: purple;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiotKCmyOvknFpip5SWELEeUKyfCuPRdP9QtIr8S2SRaVXBqPm3_EPMgUAYO0LhqkD_eNrRVEC7Qc2TXfP7ZdpwHzNC8NfydXj13zfkNeAOdYVFef61lF5Kreg_RpXgoNIeld66znwW4wQB/s1600/silywalk.gif" imageanchor="1"><img border="0" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiotKCmyOvknFpip5SWELEeUKyfCuPRdP9QtIr8S2SRaVXBqPm3_EPMgUAYO0LhqkD_eNrRVEC7Qc2TXfP7ZdpwHzNC8NfydXj13zfkNeAOdYVFef61lF5Kreg_RpXgoNIeld66znwW4wQB/s640/silywalk.gif" width="640" /></a></b></span></div>
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有這樣走法的人,你真是太多變啦!</div>
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變化萬千,快傳你的步態影片過來,我們好好討論一下!</div>
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<span style="color: #999999;">( 非常歡迎各位提出其他想法唷!人的身體變化萬千,一種走法是不會只有一種可能結果的,非常歡迎各路大師提出一起討論 )</span></div>
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<span style="color: #999999;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkpluMZ9bClTdYLGW2ZhofWk8s1yehDxmi9JlDiPysUsIpqVYVoT5MvlddLhDT5WA1Wx_-Wxv9ACc8cDQtiHu3V7nQKgDCOqG9Zsiwl0xf_X-Rzs_yBVFoaBmO9NM7HkNsoyj_NMy8p1kb/s1600/15054651363262wNTc.jpg" imageanchor="1"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkpluMZ9bClTdYLGW2ZhofWk8s1yehDxmi9JlDiPysUsIpqVYVoT5MvlddLhDT5WA1Wx_-Wxv9ACc8cDQtiHu3V7nQKgDCOqG9Zsiwl0xf_X-Rzs_yBVFoaBmO9NM7HkNsoyj_NMy8p1kb/s400/15054651363262wNTc.jpg" width="400" /></a></span></div>
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<span style="font-size: large;">至於要怎麼<b><span style="color: red;">藉由改變肩膀的控制,來改善步態問題</span></b>呢?</span></div>
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<b><span style="font-size: large;">待我們看下集待續吧!</span></b></div>
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<span style="color: #666666;"><b>(小小預告:哎呀,只要藉由一個小小小小的動作啊)</b></span></div>
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<span style="color: #666666;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKauNAJM_2Cj5Z1r8I7KYSd0JFXfvdF7oA5QcPiCQAqEEev33gcC7dsp3Qy2kxF7wTsSfOuJG0nYzaIOyv08LQpn6BexkborN21hvNaisayMRxAkGna3JXjp9xnn5Cn3K4rV_Dga2Ksc9A/s1600/1157f8676d44fe4.jpg" imageanchor="1"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKauNAJM_2Cj5Z1r8I7KYSd0JFXfvdF7oA5QcPiCQAqEEev33gcC7dsp3Qy2kxF7wTsSfOuJG0nYzaIOyv08LQpn6BexkborN21hvNaisayMRxAkGna3JXjp9xnn5Cn3K4rV_Dga2Ksc9A/s200/1157f8676d44fe4.jpg" width="123" /></a></b></span></div>
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近期相關講座:</div>
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<span style="color: blue;"><b><span style="font-size: x-large;">肩膀密碼 1 2 3 — 找出隱藏的關鍵鑰匙</span></b></span></div>
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<span style="color: #999999;"><b><span style="font-size: large;">肩膀絕對不是這麼簡單</span></b></span><b style="color: #999999;"><span style="font-size: large;">!</span></b></div>
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<span style="font-size: medium;">9/30 9:00 ~ 12:00 肩膀密碼 1.0</span></div>
<div style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.199999809265137px; text-align: center;">
<span style="font-size: medium;">10/14 9:00 ~ 16:00 肩膀密碼 2.0/3.0</span></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-8167275798295364832017-09-14T00:50:00.003-07:002017-09-14T00:50:52.856-07:00洗蛤蜊兼洗褲 — 練前鋸肌讓你肩胛胸廓都穩定!<div style="text-align: center;">
你的肩膀會喀喀聲不斷嗎?</div>
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你在舉手的時候會覺得肩膀卡卡嗎?</div>
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你坐在電腦前、用手機久了會覺得肩膀很酸嗎?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6twwb8Ykg7-Vi2-X9qi5bfUaq6VJWqr1zOi4gCblblq9754xJHtuaLc_U7Jy81D41-EYkR2YtP5AXXi8FxkFTSo1CWzDrCPVS2a-NbHbmZRNLfDFUtbJwrO2hhAtfm0yWC6eWmYRhQcOx/s1600/0F2GYmisY2.jpg.gif" imageanchor="1"><img border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6twwb8Ykg7-Vi2-X9qi5bfUaq6VJWqr1zOi4gCblblq9754xJHtuaLc_U7Jy81D41-EYkR2YtP5AXXi8FxkFTSo1CWzDrCPVS2a-NbHbmZRNLfDFUtbJwrO2hhAtfm0yWC6eWmYRhQcOx/s400/0F2GYmisY2.jpg.gif" width="400" /></a></div>
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其實以上的問題都可能會跟肩胛骨的穩定有很大的關聯性</div>
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<span style="color: #999999;">(第三點同時也會跟姿勢有關)</span></div>
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肩胛骨的穩定同時牽涉了很多不同的肌肉</div>
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在 #肩膀密碼1.0 中,我們有提到在肩胛骨這裡有一個大叉叉</div>
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這個大叉叉包括了四條肌肉,分別是:</div>
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<u><b>胸小肌、下斜方肌、前鋸肌、菱形肌</b></u></div>
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這四條肌肉之間會互相抗衡,互相配合控制整體肩胛骨的動作</div>
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只要有一個位置突然特別大力、特別緊,就很有可能讓肩胛骨的穩定整個受影響</div>
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<span style="color: #999999;">(就像是一個人被五馬分屍一樣,假如有一匹馬特別大力,那這個人很有可能會因為受力不均,先往一個方向移動)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6LWvGapiy5t7lUsZqst1vFq9xMsonxMGN7lyHMSyEu6SQpW9eS16kGp7Sb_MiZUVFwUl2r03YgJ64IU143ykYdJq1b_WirTzG5yvQ2Yoz_XJLiwpUzK5EbPuT8s0lfRa2BmoGlnXXAaYC/s1600/0-2.jpeg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6LWvGapiy5t7lUsZqst1vFq9xMsonxMGN7lyHMSyEu6SQpW9eS16kGp7Sb_MiZUVFwUl2r03YgJ64IU143ykYdJq1b_WirTzG5yvQ2Yoz_XJLiwpUzK5EbPuT8s0lfRa2BmoGlnXXAaYC/s400/0-2.jpeg" width="400" /></a></div>
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今天我們就要來講一條非常重要的肌肉:<span style="color: red; font-size: large;"><b>前鋸肌</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH2SccAM1Ec4QEtgQ9EHeC-hPc8LBPWjC3DxUlwN0jdoDuk2NnFE_-phR9LwFAHUDUPX0mdKt4KY7GtOx50GRmmTPfCvSQ-BmhYPyL8pSs3H82q4FTPjHPh-D-y6S749oFSKp83-SsxtZE/s1600/Pacquiao-Serratus-Anterior-384x408.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH2SccAM1Ec4QEtgQ9EHeC-hPc8LBPWjC3DxUlwN0jdoDuk2NnFE_-phR9LwFAHUDUPX0mdKt4KY7GtOx50GRmmTPfCvSQ-BmhYPyL8pSs3H82q4FTPjHPh-D-y6S749oFSKp83-SsxtZE/s320/Pacquiao-Serratus-Anterior-384x408.png" width="300" /></a></div>
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<b><span style="color: #999999;">(沒錯!就是人家常說的子彈肌)</span></b></div>
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前鋸肌對於肩膀來說真的是一個不可或缺的存在</div>
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它可以幫助肩胛骨前引(protracion)、外展(abduction)、還可以與菱形肌互相協調</div>
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同時,由於<u>前鋸肌的附著點在肋骨及肩胛骨上(看下圖)</u></div>
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對於<span style="color: orange;"><b>肋骨活動度</b></span>以及<b><span style="color: orange;">肩胛骨穩定度</span></b>,甚至是<span style="color: orange;">胸椎的穩定</span></div>
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都會跟這條肌肉非常相關!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9O75BaANNF1FKGLB9W5wd7yJ1PUtlbopKonjbJe0lyADwHIOvAQ7r3AEWNWWOsstYSOhcNEEt6wt_uvbieI1MFLlzrbGHrpxLh5-BSXUnxSw-A_n1tRIfj-kBmEJxUXUa99uYNX9fVzdj/s1600/serratus-anterior-exercises-anatomy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9O75BaANNF1FKGLB9W5wd7yJ1PUtlbopKonjbJe0lyADwHIOvAQ7r3AEWNWWOsstYSOhcNEEt6wt_uvbieI1MFLlzrbGHrpxLh5-BSXUnxSw-A_n1tRIfj-kBmEJxUXUa99uYNX9fVzdj/s400/serratus-anterior-exercises-anatomy.jpg" width="400" /></a></div>
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我們常看到的翼狀肩(winging scapula)、或者是在運動的時候常見兩側肩胛骨中間凹陷</div>
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都會跟這條肌肉的穩定相關!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNuqIUGdF5HXNc908ZOoZzzKIrFZ6e4Wtw_AWcNPUcR69lNJcGuoslSy8vTvsGb4IsKJ2gAT2keQUWzrihXduA6PrsaDRNjY08Wx4Kk3QujoAr5bEW_hnCWtdbnfrQwsJKBFhSdwANb3Jt/s1600/20120209_155004.jpg" imageanchor="1"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNuqIUGdF5HXNc908ZOoZzzKIrFZ6e4Wtw_AWcNPUcR69lNJcGuoslSy8vTvsGb4IsKJ2gAT2keQUWzrihXduA6PrsaDRNjY08Wx4Kk3QujoAr5bEW_hnCWtdbnfrQwsJKBFhSdwANb3Jt/s320/20120209_155004.jpg" width="320" /></a></div>
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今天就要跟大家分享一個訓練前鋸肌的同時,也可以練習肩胛穩定度的方法!</div>
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練習之前要先感受一下前鋸肌的出力感,先將你的右手舉起來,<b><u>整隻手臂</u></b>向外轉</div>
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(注意一定要整隻喔!不能只有前臂)</div>
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左手摸在右邊前鋸肌的位置,有沒有稍微一點點繃繃的感覺?</div>
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這個就是你前鋸肌的用力啦!</div>
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<span style="color: #999999;">(不過在我們的經驗裡面,十個人做大概會有6.5個人沒有感覺,很多時候是因為你手臂的肌肉太緊啦~沒辦法整個轉到上肢,或者是你平常真的太少使用這條肌肉了!要真正感受到可能需要稍微調整一下姿勢)</span></div>
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緊接著,就要來練習 『 <b><span style="color: red;">前鋸肌&肩胛穩定的完美結合 </span></b>』</div>
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首先,要先擺出一個五體投地的姿勢</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU2L_r8KGbD67TvcwDF6qOKoZp-9ml02zFGjlZA8KoW2OkBKGqg2ZS4GjG0Gm4don6ykWesoWYKtS_2Ia2JeH4EGpVkEc8pcXv5-QZr3F5sswcwB3oF2YtKpwGdJy2SwzMc6_HLaB7e-8R/s1600/1_140403183920_1.jpg" imageanchor="1"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU2L_r8KGbD67TvcwDF6qOKoZp-9ml02zFGjlZA8KoW2OkBKGqg2ZS4GjG0Gm4don6ykWesoWYKtS_2Ia2JeH4EGpVkEc8pcXv5-QZr3F5sswcwB3oF2YtKpwGdJy2SwzMc6_HLaB7e-8R/s320/1_140403183920_1.jpg" width="320" /></a></div>
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哈哈不是啦,</div>
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<span style="color: blue;"><b>第一步:擺出一個四足跪姿,以手肘支撐的姿勢</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvtaF1CPSxSD0cQpO209p-9f3o32vCaCpgL-ScpGGaTekvS7iydQkmbYq1qiApukA09GNHg2pXpHvBjIwT4OG6cS0fZXX_eXoVQ-7mdbwf0VOO1NOKCBVusbOEBjrQWX8F8-NbeKqjQDBx/s1600/P1330245.JPG" imageanchor="1"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvtaF1CPSxSD0cQpO209p-9f3o32vCaCpgL-ScpGGaTekvS7iydQkmbYq1qiApukA09GNHg2pXpHvBjIwT4OG6cS0fZXX_eXoVQ-7mdbwf0VOO1NOKCBVusbOEBjrQWX8F8-NbeKqjQDBx/s320/P1330245.JPG" width="320" /></a></div>
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<span style="color: blue;"><b>第二步:先讓你的胸廓放鬆,整個先垂下來</b></span></div>
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<span style="color: blue;">第三步:再用前鋸肌的力量,維持肩胛骨不動,把胸廓拉回來,維持10秒</span></div>
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重複多做幾次,對於前鋸肌的訓練很有幫助喔!</div>
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同時假如你覺得單純這樣撐真是太簡單了,你可以在熟悉這個動作後</div>
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加入一些下肢的動作/或是把手肘伸直,重複一樣的步驟</div>
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這樣都可以增加前鋸肌出力的難度喔!</div>
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<span style="color: red; font-size: large;"><b>前鋸肌</b></span>真的是一條很重要的肌肉!!</div>
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我們發現很多人肩胛骨常常不穩定、或是肩膀在動作過程中會有聲響</div>
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常常都會跟這條肌肉有關</div>
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甚至有時候呼吸的緊繃也會跟他有關!(因為他也有拉在肋骨上)</div>
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練一條肌肉同時顧到這麼多東西,洗蛤蜊兼洗褲</div>
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真是太棒啦!!</div>
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近期相關講座:</div>
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<span style="color: blue; font-size: large;"><b>肩膀密碼 1 2 3 — 找出隱藏的關鍵鑰匙</b></span></div>
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<span style="color: #999999;"><b>幫你解答肩膀相關的所有問題!</b></span></div>
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<span style="color: #999999;"><b><br /></b></span></div>
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<span style="font-size: large;">9/30 9:00 ~ 12:00 肩膀密碼 1.0</span></div>
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<span style="font-size: large;">10/14 9:00 ~ 16:00 肩膀密碼 2.0/3.0</span></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-77277052465650415612017-07-20T00:20:00.000-07:002017-07-20T00:20:18.917-07:00連結肋骨與骨盆的重要肌肉 — 想像不到的口袋肌!<div style="text-align: center;">
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對於我們身體「旋轉」來說,什麼肌肉是影響最多的?</div>
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臀肌、胸肌、腹內外斜肌?</div>
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<span style="font-size: large;"><b>Bingo!</b></span></div>
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答案是<b><span style="color: red; font-size: large;">腹內外斜肌</span></b>!</div>
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今天要來講的就是這兩條交叉、就像是口袋一樣的肌肉</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXEzIHXfnZtddrQt68OdLC4B7Iy-Ngh43nv32IzCc7B8eJVHM-fdt8DUGb4Myd9kL-wAYEcg3AxhrKB30FOyn2i5oJ0MgLxXTfexMZcM_CsfKRh5LPgLqWOriIPnfHBbQ9tz_PaXI49BLE/s1600/muscles-of-the-abdominal-wall-2.jpg" imageanchor="1"><img border="0" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXEzIHXfnZtddrQt68OdLC4B7Iy-Ngh43nv32IzCc7B8eJVHM-fdt8DUGb4Myd9kL-wAYEcg3AxhrKB30FOyn2i5oJ0MgLxXTfexMZcM_CsfKRh5LPgLqWOriIPnfHBbQ9tz_PaXI49BLE/s640/muscles-of-the-abdominal-wall-2.jpg" width="640" /></a></div>
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(左:腹外斜肌;中:腹內斜肌與腹直肌;右:腹橫肌)</div>
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先來說說腹內外斜肌的起始點吧!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRU5ItBBzgzrLUUSE1lEveMkSq9Q5_HjB1yxRLnxk9hfnk5AVjHfgvI_salYF7jlC6FgSpb0BSXdnjRzhEQjPnZQbkva0LG6XhHCYaJCMHVN7g-lYqAVQ5XCo0FvJ3dw_BDL5MGzW7Gv7D/s1600/Internal-Oblique.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRU5ItBBzgzrLUUSE1lEveMkSq9Q5_HjB1yxRLnxk9hfnk5AVjHfgvI_salYF7jlC6FgSpb0BSXdnjRzhEQjPnZQbkva0LG6XhHCYaJCMHVN7g-lYqAVQ5XCo0FvJ3dw_BDL5MGzW7Gv7D/s400/Internal-Oblique.jpg" width="313" /></a></div>
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腹內斜肌:從<span style="color: blue;">8-12根肋骨</span>連到<span style="color: blue;">髂脊</span>還有<span style="color: blue;">恥骨</span>上。</div>
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雙側<span style="color: orange;">同時收縮</span>可以讓<span style="color: orange;">軀幹屈曲</span>;<span style="color: purple;">單側收縮</span>會讓身體<span style="color: purple;">彎向同側</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDizOTFldRvJUQd0adZrrUm34CdPEHBDX9kt6J8Dl-cQbleIA2aJzGUKqj2ACPGB3lf-XZMQMQ_a__pYkfuCey__LprWvVncz-R3kUgZFQUb6OI1DKEr-fj8MZ0rNIugs23-XCHqLS-XB2/s1600/External-Oblique.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDizOTFldRvJUQd0adZrrUm34CdPEHBDX9kt6J8Dl-cQbleIA2aJzGUKqj2ACPGB3lf-XZMQMQ_a__pYkfuCey__LprWvVncz-R3kUgZFQUb6OI1DKEr-fj8MZ0rNIugs23-XCHqLS-XB2/s400/External-Oblique.jpg" width="400" /></a></div>
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腹外斜肌:從<span style="color: blue;">第四根肋骨</span>連到<span style="color: blue;">髂脊</span>及<span style="color: blue;">恥骨</span>上</div>
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<span style="color: orange;">雙側同時收縮</span>可以讓<span style="color: orange;">軀幹屈曲</span>;<span style="color: red;">單側收縮</span>會讓身體<span style="color: red;">轉向對側</span></div>
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這兩條肌肉對於身體的旋轉非常的重要!</div>
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同時你有發現嗎?他們也有連接到我們的恥骨及髂脊上!</div>
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只能說這兩條肌肉不但<span style="color: red;"><b>會影響旋轉</b></span>、同時跟<span style="color: red;"><b>骨盆的位置還很有關係</b></span>!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWHWvKrReHvc4i06TvHbeu5GfyFb2t5iH-qPG62tgy2lTxYhYgbeeaFT7PnkzashMOjVR_g4KvgewcqcxdcHtluJPBSl0XVBw6L5kml4n9yBv9hG5IJtNH5mZ-VR0w3bQTke3AYvcrZdUe/s1600/maxresdefault-2.jpg" imageanchor="1"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWHWvKrReHvc4i06TvHbeu5GfyFb2t5iH-qPG62tgy2lTxYhYgbeeaFT7PnkzashMOjVR_g4KvgewcqcxdcHtluJPBSl0XVBw6L5kml4n9yBv9hG5IJtNH5mZ-VR0w3bQTke3AYvcrZdUe/s320/maxresdefault-2.jpg" width="320" /></a></div>
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說到這裡有人還記得之前 Evan Osar 在上課中,有提到一件很重要的事:</div>
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『 維持 TPC 穩定,要讓肋腔跟骨盆是在同一個圓柱上!』</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3TfrwY_ogJKg917SBKAh38PYZA1-lxjDXBX-FOeh0SRdOu9cbOybiJoBSOiHYYSV4rezCXs6NtvMhW61c-Q1XEPp0eJ5H8ZMPbQWTZAKrxPFfxVf8DbemC3eNZexj5gqEVU62SazW6aOh/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-04-07+%25E4%25B8%258B%25E5%258D%25886.31.44.png" imageanchor="1"><img border="0" height="302" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3TfrwY_ogJKg917SBKAh38PYZA1-lxjDXBX-FOeh0SRdOu9cbOybiJoBSOiHYYSV4rezCXs6NtvMhW61c-Q1XEPp0eJ5H8ZMPbQWTZAKrxPFfxVf8DbemC3eNZexj5gqEVU62SazW6aOh/s320/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-04-07+%25E4%25B8%258B%25E5%258D%25886.31.44.png" width="320" /></a></div>
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有良好的身體柱狀穩定,對於啟動核心、維持穩定是很重要的事情!</div>
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其中腹內外斜肌也扮演著很重要的角色!!</div>
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良好的腹內外斜肌控制,</div>
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不但可以有<span style="color: red;">好的身體旋轉</span>、同時還可以有<span style="color: red;">好的骨盆與肋骨之間的排列</span></div>
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那最常使用與腹內外斜肌相關的動作是什麼呢?</div>
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其中一個就是晴晴老師很喜歡用的<span style="color: red;"> T spine rotaiton 胸椎活動度</span>!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG9J4_CyIl6hpuEGZfU8zuhS78_14k0QnxoIpCE_82BmIjztHa1rLVvgJy4eOkc1XsBg8gscECaRA7Rcu5lmcGiezlSfniUMr_CLRcapsUUyC2SV0q8OsPuZ_3Ao9X82bReMZowFOuPy7R/s1600/T-Spine-Rotations.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG9J4_CyIl6hpuEGZfU8zuhS78_14k0QnxoIpCE_82BmIjztHa1rLVvgJy4eOkc1XsBg8gscECaRA7Rcu5lmcGiezlSfniUMr_CLRcapsUUyC2SV0q8OsPuZ_3Ao9X82bReMZowFOuPy7R/s320/T-Spine-Rotations.jpg" width="320" /></a></div>
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常常有人會問說:要怎麼可以讓這個動作做得好?</div>
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除了肩胛骨控制好、胸椎要會跟著轉、胸肌足夠活動度以外</div>
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最重要的一個要素就是「<span style="color: red;">腹內外斜肌有足夠活動度</span>」了!</div>
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常常有人放鬆完腹內外斜肌後不但有好的胸椎旋轉,還可以有良好的控制!</div>
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有很多人都會使用類似仰臥起坐的方式,練習側腹的肌肉</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEeh-00uoxAO9MG0b0etYFRwhpUFCDPnVD8KnxZ1ZbPlgypQqG9Wkh_nJWVTNdS_H-230TgFPFY8JcKOZFTX6aXCl_UCW2U_Q0vnvFiqiVzVwaFdMJg71YdtzxK3vhwN2z8vSmg7BL3Qjb/s1600/110e00022cb62395233b.jpeg" imageanchor="1"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEeh-00uoxAO9MG0b0etYFRwhpUFCDPnVD8KnxZ1ZbPlgypQqG9Wkh_nJWVTNdS_H-230TgFPFY8JcKOZFTX6aXCl_UCW2U_Q0vnvFiqiVzVwaFdMJg71YdtzxK3vhwN2z8vSmg7BL3Qjb/s400/110e00022cb62395233b.jpeg" width="400" /></a></div>
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千萬要記得:這兩條肌肉如果過度緊繃很有可能會同時影響骨盆、肋骨</div>
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兩邊的不平均可能會造成骨盆歪斜、呼吸模式不好喔!</div>
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最近遇到很多有著「<span style="color: red;">肋骨活動度不好</span>」的人,兩邊肋骨沒辦法有良好活動度</div>
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同時<u>影響到呼吸模式、甚至骨盆都歪歪的</u></div>
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<span style="background-color: yellow;">藉由將兩邊腹內外斜肌的張力達到平衡,讓骨盆跟肋骨的位置像上面那張圖一樣,</span></div>
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<span style="background-color: yellow;">擺到一個正確的位置之後</span></div>
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兩邊的肋骨變得軟 Q 軟 Q,甚至走路都輕鬆了起來!</div>
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腹內外斜肌是不是很重要呢?</div>
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想知道更多關於腹內外斜肌對於身體的影響嗎???</div>
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<span style="color: red; font-size: large;"><b>7/29 <span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">破解肩膀密碼 3.0 — 找出隱藏的鑰匙</span></b></span></div>
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<span style="color: blue;">連接肋骨與骨盆的腹內外斜肌,找到全身的肩膀密碼</span></div>
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<span style="background-color: white; color: #1d2129; font-family: 'San Francisco', -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; letter-spacing: -0.25999999046325684px; text-align: start;">活動頁面:</span><a href="https://goo.gl/c1JBtZ" rel="nofollow" style="color: #365899; cursor: pointer; font-family: 'San Francisco', -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; letter-spacing: -0.25999999046325684px; text-align: start; text-decoration: none;" target="_blank">https://goo.gl/c1JBtZ</a><span style="background-color: white; color: #1d2129; font-family: 'San Francisco', -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; letter-spacing: -0.25999999046325684px; text-align: start;"> </span><br style="color: #1d2129; font-family: 'San Francisco', -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; letter-spacing: -0.25999999046325684px; text-align: start;" /><span style="background-color: white; color: #1d2129; font-family: 'San Francisco', -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; letter-spacing: -0.25999999046325684px; text-align: start;">馬上報名:</span><a href="https://goo.gl/forms/Lru43LJPQHp2x6lv1" rel="nofollow" style="color: #365899; cursor: pointer; font-family: 'San Francisco', -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; letter-spacing: -0.25999999046325684px; text-align: start; text-decoration: none;" target="_blank">https://goo.gl/forms/Lru43LJPQHp2x6lv1</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxH-F63ac1PSQX35QZvCE7v8Yg11Eo_Lw2_XmSB5uQ1xcQZ760SWEjxhMDeLRU5Dq9WXZKUj_7pGCtA7YXpauAwIemPU5F13chX_nXHmNf1MDpVa9fFsuXcQdGwECcBmMwSvdqO9KLwFJc/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-07-06+%25E4%25B8%258B%25E5%258D%25884.42.38.png" imageanchor="1"><img border="0" height="388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxH-F63ac1PSQX35QZvCE7v8Yg11Eo_Lw2_XmSB5uQ1xcQZ760SWEjxhMDeLRU5Dq9WXZKUj_7pGCtA7YXpauAwIemPU5F13chX_nXHmNf1MDpVa9fFsuXcQdGwECcBmMwSvdqO9KLwFJc/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-07-06+%25E4%25B8%258B%25E5%258D%25884.42.38.png" width="640" /></a></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-1900890420070822432017-07-18T00:06:00.002-07:002017-07-18T00:06:51.506-07:00當肩膀密碼來到身體的最深層 — 你說我吃太多手會抬不高?<div style="text-align: center;">
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我的肩膀 舉不高/有喀喀聲/做動作會痛/有夾擠問題</div>
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可能跟什麼原因有關??</div>
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之前有講過很多可能的例子,包括:</div>
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<u>肩關節附近肌肉受傷、動作模式不好、胸椎不對動、肋骨不會擴張</u>等等</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi87Q0Ms74DRK1RVxb6czYH04vj8RwnZiC1q8qGb8qpLjbT1ilGD-mYSSpU1G-35OiAJ9puqmrICyuMLn1tG1_yDmSabEloYiAGhnZEsi-l97NJamJYqD7mXduKRr9-RbAqItLuO3W70Iv9/s1600/Shoulder-pain.jpg" imageanchor="1"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi87Q0Ms74DRK1RVxb6czYH04vj8RwnZiC1q8qGb8qpLjbT1ilGD-mYSSpU1G-35OiAJ9puqmrICyuMLn1tG1_yDmSabEloYiAGhnZEsi-l97NJamJYqD7mXduKRr9-RbAqItLuO3W70Iv9/s640/Shoulder-pain.jpg" width="640" /></a></div>
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我們知道<span style="color: blue;">肌肉</span>的部分,常見緊繃的位置為:</div>
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<span style="color: orange;">胸小肌、鎖骨下肌、二頭與三頭的交界點、三角肌前側</span>等等</div>
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<span style="color: blue;">動作控制</span>的部分,可以考慮幾個問題:</div>
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<span style="color: orange;">肩胛骨跟肱骨間的活動關係、肩胛骨在肋腔上的滑動品質</span>等等</div>
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<span style="color: blue;">胸椎與肋骨</span>的部分又會跟很多問題相關:</div>
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<span style="color: orange;">附著在上面的肌肉、脊椎本身卡住、肋骨不會擴張</span>等等</div>
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是不是一個簡單的肩膀這樣歸納起來,看起來又簡單又複雜呢?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_W-eLWhjaBqHnz0TkrpPVVk0JDyp_Qu6TLoUO4bVM-GQtXcC2C1QasqzHdfJROMbOtn9JEocGhduQzCEIbd3wMOm3UjZmoM_sIq0j1zAfxCZNN3mzNawy7A3HRXW3S2ibd_TFbWae4av8/s1600/customer-service.jpg" imageanchor="1"><img border="0" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_W-eLWhjaBqHnz0TkrpPVVk0JDyp_Qu6TLoUO4bVM-GQtXcC2C1QasqzHdfJROMbOtn9JEocGhduQzCEIbd3wMOm3UjZmoM_sIq0j1zAfxCZNN3mzNawy7A3HRXW3S2ibd_TFbWae4av8/s400/customer-service.jpg" width="400" /></a></div>
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肋骨的部分大家最常想到的就是<span style="color: red;"><b>呼吸</b></span></div>
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那肋骨除了呼吸以外,究竟還有什麼因素會影響他的活動度呢??</div>
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今天!我們要針對肋骨來一個精彩的討論!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrh8Ws3Fwju4b-QfJU0eYpNZ1s_vf99IPU8JmTYMrdaza2YfaNSnCY220ZxBgus2AR1ppYxnPCi-P8GJpY96f3Q9iHdRvBzYwRoXKlAPHBe9SH8V2oXYA8oT8Tg8JzhniD1DAK1dCpu3ge/s1600/images.png" imageanchor="1"><img border="0" height="71" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrh8Ws3Fwju4b-QfJU0eYpNZ1s_vf99IPU8JmTYMrdaza2YfaNSnCY220ZxBgus2AR1ppYxnPCi-P8GJpY96f3Q9iHdRvBzYwRoXKlAPHBe9SH8V2oXYA8oT8Tg8JzhniD1DAK1dCpu3ge/s200/images.png" width="200" /></a></div>
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我們先來練習一下簡單的定位:</div>
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雙手打開手肘彎曲,手掌呈一個 U 字型,從身體的左右兩邊往胸的下面放上去</div>
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這個就是你的<span style="color: blue;">肋骨(肋腔)</span>的位置</div>
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雙手再沿著肋骨的下緣摸到中間,往深處摸進去,這是你的<span style="color: blue;">橫隔膜</span>的位置</div>
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左手扣在左邊肋腔下緣,這裡接近<span style="color: blue;">胃</span>的位置</div>
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右手扣在右邊肋腔下緣,這裡則接近<span style="color: blue;">肝</span>的位置</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYJTyr7yxailSzO4KcngepG9LoIR-sop_0IGOMQB8ZCndmG3whHm7tGBxvbIYWPfunj8vhoX6DzkVca5jghpaf2lnE1z3WNK8-sZCXnr84dY2cTe9MSAYuXAq2k9wx7R2EeO9NiXn3ivvV/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-07-18+%25E4%25B8%258B%25E5%258D%25882.25.53.png" imageanchor="1"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYJTyr7yxailSzO4KcngepG9LoIR-sop_0IGOMQB8ZCndmG3whHm7tGBxvbIYWPfunj8vhoX6DzkVca5jghpaf2lnE1z3WNK8-sZCXnr84dY2cTe9MSAYuXAq2k9wx7R2EeO9NiXn3ivvV/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-07-18+%25E4%25B8%258B%25E5%258D%25882.25.53.png" width="640" /></a></div>
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我們都知道橫隔膜跟呼吸有關,那為什麼要提到我們的肝跟胃呢??</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMe9u7cgjQILUMlSG78Glnx4oMtfxnjfxQUYbocqn6bh8m69K5dDjUY1NeHLpKKJiSN0853W3CNcAF3GLyGcDMOrTgvQLTKlL9S4M960FCiQ3-u82doZzWC_P11euq181BM8dki4W9GZcx/s1600/4b8a648db831712c0856891e80eb9130--sciatica-stretches-the-body.jpg" imageanchor="1"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMe9u7cgjQILUMlSG78Glnx4oMtfxnjfxQUYbocqn6bh8m69K5dDjUY1NeHLpKKJiSN0853W3CNcAF3GLyGcDMOrTgvQLTKlL9S4M960FCiQ3-u82doZzWC_P11euq181BM8dki4W9GZcx/s400/4b8a648db831712c0856891e80eb9130--sciatica-stretches-the-body.jpg" width="400" /></a></div>
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看看上面這張圖,有看到什麼端倪嗎?</div>
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(liver = 肝、Stomach = 胃)</div>
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<b><span style="font-size: large;">Bingo! </span></b></div>
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我們的<span style="color: red;">胃還有肝跟橫隔膜是緊緊相鄰</span>啊!</div>
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而我們的臟器身上都會覆蓋著筋膜,緊緊包覆著臟器,不管是臟器健康狀況不佳、或是平常臟器的活動度不足夠,這些原因都有可能會影響到上面筋膜的滑動度</div>
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講到筋膜一定要提到一下解剖列車,大家還記得有一條筋膜鍊叫做:</div>
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<b>深前線(deep front line)嗎?</b></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfJsTztoGJl7Si0qdXiHTL5k3neHRPiZnZpNbeGPjlDBRd9xfStzvskgdWL3Fkcs52c0ONA6ZGLpAOGvk7ek-GsMKWZZ0uMmUR_JSuUAt6eoMkUrhSOEOOtYaMkIRauCiRWTxPJFedkoW0/s1600/B9780702046544000092_f009-001ac-9780702046544.jpg" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfJsTztoGJl7Si0qdXiHTL5k3neHRPiZnZpNbeGPjlDBRd9xfStzvskgdWL3Fkcs52c0ONA6ZGLpAOGvk7ek-GsMKWZZ0uMmUR_JSuUAt6eoMkUrhSOEOOtYaMkIRauCiRWTxPJFedkoW0/s640/B9780702046544000092_f009-001ac-9780702046544.jpg" width="356" /></a></b></div>
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深前線一路從我們的腳底到頭頂,<span style="color: red;">緊緊地將身體</span><b><span style="color: red;">深層的筋膜與下肢及頭部結合</span></b></div>
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深前線同時與腳底穩定、髖關節穩定、呼吸、頸部與頭部控制相關</div>
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是一條影響非常深遠的筋膜練啊!</div>
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(當然上肢也有,只是會藉由另一條筋膜鍊相連)</div>
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要注意的是,<u><span style="color: red;">深前線中間會包覆到橫隔膜,同時橫隔膜的筋膜又會跟肝、胃相連</span></u></div>
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此時假如肝與胃附近的筋膜較緊,就有可能會牽連到橫隔膜</div>
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進而影響呼吸與肋骨的活動度,這個時候一直放鬆肋腔上的肌肉可能也沒有辦法有效增加肋骨的活動,但如果<span style="color: red;"><b>適當放鬆肝及胃附近的筋膜</b></span>可能會有許多的改善</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI1H8lNLB_3MoTp5mOES01cPNDztmGcU1mVNmliuVVtjtCTVw0lnZjhfj9kN43H1wmIhSM_p3sfnrYPilrlh9Pwdhj-GJ_VaHrn2xQLusBWmUOwa5fbNWYVSGubyZql7mb7UlJxMkeBVcr/s1600/image005.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI1H8lNLB_3MoTp5mOES01cPNDztmGcU1mVNmliuVVtjtCTVw0lnZjhfj9kN43H1wmIhSM_p3sfnrYPilrlh9Pwdhj-GJ_VaHrn2xQLusBWmUOwa5fbNWYVSGubyZql7mb7UlJxMkeBVcr/s320/image005.jpg" width="199" /></a> </div>
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<span style="font-size: x-small;"> (僅供圖示,不是要變成這樣啊!)</span></div>
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我們曾經有碰過一個客戶,他的肋骨左右活動的幅度非常少</div>
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<span style="font-size: x-small;">(什麼是肋骨左右活動?歡迎參考<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://iamsuperann.blogspot.tw/2017/07/blog-post.html">肋骨外翻該怎麼辦呢?一個影片教你肋骨的正確活動度!</a>)</span></span></div>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><br /></span></div>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">我們嘗試幫他放鬆肋間肌、放鬆容易影響的腹內外斜肌,效果並不如預期這麼明顯</span></div>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">可是!!!</span></div>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">當</span><span style="color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">放鬆完肝及胃附近的筋膜</span><span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">後,他的肋腔不但變得軟Q軟Q</span></div>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">同時活動度真是一極棒啊!!</span></div>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">可見這裡的深層筋膜影響的幅度是真的很深的</span></div>
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIlCk3aKGas0kZObku9stbl6fxkJYBYF8-Vht_DWM_gyTB2daHGWz3U6KO-cyfP9zTlWtoJYXAAqMTzV9B6nlaKiRLEp3Jg6ctrhZ-OTAVgIIj6dAKPWHGzBHEQAhZjxIcmycmj3wLJjR5/s1600/surprise.jpg" imageanchor="1"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIlCk3aKGas0kZObku9stbl6fxkJYBYF8-Vht_DWM_gyTB2daHGWz3U6KO-cyfP9zTlWtoJYXAAqMTzV9B6nlaKiRLEp3Jg6ctrhZ-OTAVgIIj6dAKPWHGzBHEQAhZjxIcmycmj3wLJjR5/s400/surprise.jpg" width="400" /></a></span></div>
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講了這麼多,如果要自己來的話,可以怎麼放鬆深層筋膜呢?</div>
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其實要放鬆深層筋膜是需要一定的手感的(哈哈哈,要越過好幾層的組織摸到深層很不容易啊!)時常要經過不斷的練習及手法經驗的累積,才能讓雙手足夠柔軟摸到想摸到的東西</div>
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那如果想自己放鬆可以怎麼做呢????</div>
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<span style="color: red;">最簡單的方法是直接把雙手放在上面,藉由吸氣吐氣去調節這裡的肌肉張力,藉由雙手的溫度間接給予深層的筋膜一些引導,讓他有放鬆的感覺</span></div>
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哎呀假如還是沒有感覺怎麼辦呢</div>
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不用擔心!在近期講座裡面有教你好方法自我放鬆唷!!或是放心把你的深層筋膜交給我們也可以顆顆</div>
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<span style="font-size: medium;">近期講座</span></div>
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<span style="color: blue; font-size: large;"><b>7/29 肩膀密碼 3.0 — 找出隱藏的鑰匙</b></span></div>
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<b style="background-color: white;"><u>深層筋膜影響之深,與你的肩膀息息相關</u></b></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-71687933277222572412017-07-14T02:49:00.001-07:002017-07-14T03:06:04.652-07:00肋骨外翻該怎麼辦呢?一個影片教你肋骨的正確活動度!<div style="text-align: center;">
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你可以在不駝背的情況下,把肋骨往內收嗎??</div>
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還是你的肋骨會忍不住翹起來???</div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv66YcVCG1vbYumSEAy6nO46mxP_k9GvwZGhJGzpD7n_coiszUa_jqtStns12P9uJlyh1fq4S1BoadQTR2QOYjJcI2Z4Y9GhG_lZqK12huxikZaMBL-8miN3HWMzcNAbjmSSN2FqlKtGlp/s1600/208570253147c7bed5c23b7_m.jpg" imageanchor="1"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv66YcVCG1vbYumSEAy6nO46mxP_k9GvwZGhJGzpD7n_coiszUa_jqtStns12P9uJlyh1fq4S1BoadQTR2QOYjJcI2Z4Y9GhG_lZqK12huxikZaMBL-8miN3HWMzcNAbjmSSN2FqlKtGlp/s400/208570253147c7bed5c23b7_m.jpg" width="400" /></a></span></div>
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其實我們的肋骨往前連到胸骨、往後連到胸椎</div>
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也可以說是環繞著我們身體的好幾個圓環</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYW3Mlc2vQbZUe43Gk4FvVdfWnX0qtd19DMO8HpF-2IOaToEjy5dkBQ7nkC67M76zYQj8Nvc3gNnc6oLP6av0gIbeJeO2lYtWougDkcjyCtD2JOzdw5oHjYFMrhQdlaA_OZi7P8lsorQYB/s1600/images.jpeg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYW3Mlc2vQbZUe43Gk4FvVdfWnX0qtd19DMO8HpF-2IOaToEjy5dkBQ7nkC67M76zYQj8Nvc3gNnc6oLP6av0gIbeJeO2lYtWougDkcjyCtD2JOzdw5oHjYFMrhQdlaA_OZi7P8lsorQYB/s320/images.jpeg" width="320" /></a></div>
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相信大家一定有聽過一句話:</div>
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「核心收緊!不要讓肋骨往外翻!」</div>
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可是真正做起來卻是好難,不管怎麼說就是一直縮不起來,甚至還會腰好酸</div>
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究竟為什麼會這樣呢?</div>
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要回答這個問題之前我們先來看看肋骨周圍有什麼肌肉吧</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWmB1vtG5HYxSE3oHu9kNspG0-lyjhwEOndv7RzgtHHK9CvxHMb_SvmJWGuyfILazutR5FI3SvCfWXHIFBCZHkZ6vTQpmP5sKh5F3nqnmvEwIfj6_NmuvC0_7mQh0_4uIZ9kNoK8oFw7ch/s1600/3204_607_845-human-expiration.jpg" imageanchor="1"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWmB1vtG5HYxSE3oHu9kNspG0-lyjhwEOndv7RzgtHHK9CvxHMb_SvmJWGuyfILazutR5FI3SvCfWXHIFBCZHkZ6vTQpmP5sKh5F3nqnmvEwIfj6_NmuvC0_7mQh0_4uIZ9kNoK8oFw7ch/s400/3204_607_845-human-expiration.jpg" width="356" /></a></div>
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相信你一定可以發現肋骨的周圍接了許多不同的肌肉</div>
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包括大名鼎鼎的胸小肌、斜角肌、前鋸肌、腹內外斜肌或是在圖上沒有顯示出來的腹直肌等等,<b>這些<span style="color: red;">肌肉的鬆緊、會不會發力都會影響肋骨的一舉一動</span></b></div>
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還有一件很重要的事情!!! 除了這些肌肉以外,我們知道肋骨也是接在胸椎上的,所以其實<b><span style="color: red;">胸椎的穩定與活動度也會大大的影像到我們的肋骨動作</span></b>!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtTmJoq0tAX4OMeqJuCnWb86jcpaeshad5niQdjJzOVPdukEq4Lk1fkz_zkLO_8V58Kju0U4QOwhLU95wCJ9QADQLsPUihX0OxNhYOwdDKG3IhxMgp9HimcR4nVGmLQ4G_M_tLFwNgweu8/s1600/Surprise-s.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtTmJoq0tAX4OMeqJuCnWb86jcpaeshad5niQdjJzOVPdukEq4Lk1fkz_zkLO_8V58Kju0U4QOwhLU95wCJ9QADQLsPUihX0OxNhYOwdDKG3IhxMgp9HimcR4nVGmLQ4G_M_tLFwNgweu8/s400/Surprise-s.jpg" /></a></div>
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那什麼時候我們會需要用到肋骨的活動度呢???</div>
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這個例子真的是數都數不清啊!</div>
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舉凡:<u>呼吸、舉手、走路、身體旋轉、身體向前彎</u> </div>
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或是 <u>背痛、腰痛、肩膀痛</u> 都可能會跟肋骨的活動度有關! </div>
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假如有好的肋骨活動度有什麼好處呢??</div>
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有好的肋骨活動度表示你的<b><span style="color: red;">胸椎處於一個相對穩定的狀況、同時與骨盆的配合也是很穩定的</span></b>,這個時候對於你<u>走路時身體的旋轉、或是執行任何上肢的動作</u>也是非常有幫助的!這對於在建立穩定的核心上也是一件不可或缺的事!</div>
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所以將肋骨的活動度建立起來真的是一件很重要的事情!</div>
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如何建立呢?</div>
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首先我們可以先處理可能會限制肋骨活動的因素,包括<span style="color: red;">前側肌肉、背部肌肉、或是較深層的筋膜與組織</span>。之前有碰過有些個案的肋腔不知道為什麼特別的緊繃、完全動不了,鬆開背部肌肉及腹部肌肉後還是一樣僵硬,直到我們將手放上了腹部、往深層探索後,發現深層筋膜真的是緊繃的要命啊!!放鬆完後這個個案就有了一個軟Q軟Q的肋腔了~~ </div>
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限制肋腔活動度的因素百百種,而增加活動度後運動也是非常的重要!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcmrwJofQNas0519tR5kBjZU74a6SXZDX9aXgDNqI2DDC-cRYjdLDBnV4wuRlwiSan7f_esh2TUIQQ_uJ_Pcy1CbR9SpUoCQAsxxBsmX6Zrm0rwDbKFZZ_PgvhFPQkegN2eFa_02Razvwe/s1600/23545366-top-priority-important-very-high-urgency-info-lost-importance-crucial-information-icon-stamp-button--Stock-Photo.jpg" imageanchor="1"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcmrwJofQNas0519tR5kBjZU74a6SXZDX9aXgDNqI2DDC-cRYjdLDBnV4wuRlwiSan7f_esh2TUIQQ_uJ_Pcy1CbR9SpUoCQAsxxBsmX6Zrm0rwDbKFZZ_PgvhFPQkegN2eFa_02Razvwe/s200/23545366-top-priority-important-very-high-urgency-info-lost-importance-crucial-information-icon-stamp-button--Stock-Photo.jpg" width="200" /></a></div>
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這次我們參考了著名鼎鼎的 Dr. Dooley 的影片,提到了在有穩定的胸椎下,自由活動肋腔的重要性,我們的肋骨不但要可以自由地左右移動、還要可以自在地往內縮再往外翻,同時配合穩定的胸椎及骨盆,讓身體不左右搖晃</div>
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只能說在這個動作下完美地呈現了穩定的胸椎及骨盆,讓肋腔活動度滿分的表現!</div>
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大家一起來看一下這個動作究竟是怎麼做的吧?</div>
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<span style="font-size: x-large;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwS85oj31fEjGE_eLSbvKgCDDve-M7e43TAcsT6LgofNCydNvdvzFlTyBHUC7gRJ9hsNw3MsQYReJxORmIvmw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></span></div>
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<span style="font-size: medium;">完整影片連結:</span></div>
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<span style="font-size: medium;"><a href="https://www.youtube.com/watch?v=PNUD7xWoeTs">https://www.youtube.com/watch?v=PNUD7xWoeTs</a><span style="font-size: large;"> </span></span></div>
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<span style="font-size: large;">近期講座</span></div>
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<span style="color: blue; font-size: x-large;"><b>7/29 肩膀密碼 3.0 — 找出隱藏的鑰匙</b></span></div>
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<b style="background-color: white;"><u>一起找出肩膀與胸椎、肋骨、骨盆之間的連動關係吧!</u></b></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com1tag:blogger.com,1999:blog-1155772444564785078.post-67390418381864593122017-04-11T07:26:00.002-07:002017-04-11T07:26:36.838-07:003D map: 惱人的膝蓋! 髖關節和小腿骨的內鬨!<div style="text-align: center;">
膝蓋不舒服一直以來都是一個惱人的事情</div>
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許多人連上下樓梯都會感受到極度的不舒服</div>
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這應該是很多健康的人很難體會的吧</div>
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小傅最近準備3D map 的課程時,</div>
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剛好看到這篇文章想介紹給大家!!</div>
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在3D map 系統中,看待膝蓋痛就要問一件事情:</div>
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<span style="color: orange;"><b>"為什麼髕骨和大腿骨不在一起?"</b></span></div>
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你可以想像你的髕骨像是火車</div>
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你的大腿骨就是軌道</div>
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我們常常處理火車,沒去管車道。</div>
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3D map 使用不同方向來觀察人類動作</div>
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<span style="font-family: inherit;"><span class="s1" style="font-kerning: none;"><b>anterior / posterior chain </b></span><span class="s7" style="-webkit-text-stroke-color: rgb(54, 125, 162); color: #367da2; font-kerning: none;"><b>前/後側鍊</b></span></span></div>
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<span style="font-family: inherit;"><span class="s1" style="font-kerning: none;"><b>same side / opposite side lateral chain </b></span><span class="s7" style="-webkit-text-stroke-color: rgb(54, 125, 162); color: #367da2; font-kerning: none;"><b>同側/對側 橫向鍊</b></span></span></div>
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<span style="font-family: inherit;"><span class="s1" style="font-kerning: none;"><b>same side/ opposite side rotational chain </b></span><span class="s7" style="-webkit-text-stroke-color: rgb(54, 125, 162); color: #367da2; font-kerning: none;"><b>同側/對側 旋轉鍊</b></span></span></div>
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<span style="font-family: inherit;">讓我們一個一個來剖析吧!!!</span></div>
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<span style="font-family: inherit;">由前側/後側鍊來觀察膝蓋,</span></div>
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<span style="font-family: inherit;">我們需要知道膝蓋常常不舒服可能是在彎曲時發生,</span></div>
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<span style="font-family: inherit;">膝蓋的彎曲可以說是被髖伸直肌、小腿肌來決定的</span></div>
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<span style="font-family: inherit;">就像一個彈弓一樣!</span></div>
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<span style="font-family: inherit;">不論是髖伸直肌無法有效控制膝蓋彎曲、或是小腿無法控制,</span></div>
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<span style="font-family: inherit;">都可能造成膝蓋過多彎曲而產生疼痛!</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">(所以說股四頭肌離心控制收縮多麼重要阿!!!)</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">這也是3D map 很重要觀念:</span></div>
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<span style="font-family: inherit; font-size: large;"><span style="color: orange;">Load </span><span style="color: #222222;">and </span><span style="color: orange;">explode</span></span><br />
<span style="color: orange; font-family: inherit;"><br /></span>
<span style="font-family: inherit;">股四頭肌常常被我們訓練得很強壯,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">但究竟我們是練習功能的離心收縮,還是單純訓練向心的動作呢?</span><br />
<span style="font-family: inherit;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ8fdItsZXOs9mbUkvtGHhY0IAAHl3G8SJFDuYQVE-LrJS_5oKg7MCGCOaDMsuc7iUDq_nG3FBb6ILsZ1I3ZIaklK7LBN3GlP8uv-z4ti-jRJbb7EyukFKw7Lu-SIRChrUIiOgxz8ak9nW/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ8fdItsZXOs9mbUkvtGHhY0IAAHl3G8SJFDuYQVE-LrJS_5oKg7MCGCOaDMsuc7iUDq_nG3FBb6ILsZ1I3ZIaklK7LBN3GlP8uv-z4ti-jRJbb7EyukFKw7Lu-SIRChrUIiOgxz8ak9nW/s400/images.jpg" width="400" /></span></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">今天重點並非放在股四頭肌訓練哈哈,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">我們往常常發生問題的水平面進行下去吧</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">回到火車和軌道概念,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">假如大腿骨和小腿骨位置產生相對的偏移,膝蓋就會出現問題!</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">今天假設身體做一個單腳跳躍落地動作,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">小腿的骨頭說,黑!</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">我們來往內轉吧,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">但大腿老哥不爽,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">偏偏不產生內旋,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="color: orange; font-family: inherit;"><b>(小腿有動作,大腿內旋受限)</b></span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">此時就會產生問題啦!!</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">小傅看到這實在太感興趣,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">於是看了一下最近的研究,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">發現!!</span><br />
<span style="font-family: inherit;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNQmldEu6NJaVRHq82ZvWqDyylf3FsDqSBUlqh4Rrp0t_aKZDgiEL5Gk3nYQsYVazbfqucj7qpeevGdcOwoW0a7ek07f-IFmNfgl6livltAYc-CE7_WqgvdDlc_cY1YEPSmtRmvqjjO0uf/s1600/%25E5%259C%2596%25E7%2589%25873.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="436" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNQmldEu6NJaVRHq82ZvWqDyylf3FsDqSBUlqh4Rrp0t_aKZDgiEL5Gk3nYQsYVazbfqucj7qpeevGdcOwoW0a7ek07f-IFmNfgl6livltAYc-CE7_WqgvdDlc_cY1YEPSmtRmvqjjO0uf/s640/%25E5%259C%2596%25E7%2589%25873.png" width="640" /></span></a></div>
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<span style="font-family: inherit;">沒錯沒錯!! 最近的研究也發現當我們的髖關節內轉受限,</span></div>
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<span style="font-family: inherit;">就會增加前十字韌帶的拉扯力,增加受傷的風險阿!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHE2WQjN-b1zODu19ED4pz0gfS_l9sbufVAYUTEcTfeMtY4ROXidc2usgX1E9AwujUpFLVcnrfz719THT96nZqHUT_x_UwnMmh7ou8Ue1A1Jszr-Ndzop89ojXILYBhqgaFgCeUkGpfFo2/s1600/%25E4%25B8%258B%25E8%25BC%2589.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHE2WQjN-b1zODu19ED4pz0gfS_l9sbufVAYUTEcTfeMtY4ROXidc2usgX1E9AwujUpFLVcnrfz719THT96nZqHUT_x_UwnMmh7ou8Ue1A1Jszr-Ndzop89ojXILYBhqgaFgCeUkGpfFo2/s1600/%25E4%25B8%258B%25E8%25BC%2589.jpg" /></a></div>
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<span style="font-family: inherit;">另一種,也是臨床上常常看見,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">就像是當我們走路時,下肢需要產生一定程度的旋轉,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">此時,大腿乖乖的內旋,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">但小腿這時卻任性的說: 我喜歡處在原來的位置阿</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">有些高足弓的人就是處在這種情境,</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">可能包含了以下的狀況:</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">1. 後跟明顯卡在內翻</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">2. 前足卡在外翻</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">3.第一個大拇指活動度不足</span></div>
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以上不管發生問題是在誰,<br />
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最後的受害者都還是膝蓋!!<br />
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那到底該如何處理呢?<br />
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準備下一篇吧!!!<br />
<br />
今天想讓大家了解<br />
<br />
透過3D map,矯正性運動,<br />
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可以幫助身體不同面向更加仔細了解!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiH2R6je4uduzGk5IpSJQqTehxtPf9vruR1Lb2b29kPBufv96U8CKWO3D8FGX9UzQszSxoYRhaDF7_bDYnCrGTTI9FuENpxspI-udWZptgJ4dqm04hlvMfKNcs_baw_YyYzjr7VO5d6dcp/s1600/%25E4%25B8%258B%25E8%25BC%2589+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiH2R6je4uduzGk5IpSJQqTehxtPf9vruR1Lb2b29kPBufv96U8CKWO3D8FGX9UzQszSxoYRhaDF7_bDYnCrGTTI9FuENpxspI-udWZptgJ4dqm04hlvMfKNcs_baw_YyYzjr7VO5d6dcp/s640/%25E4%25B8%258B%25E8%25BC%2589+%25281%2529.jpg" width="640" /></a></div>
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原文:https://www.grayinstitute.com/blog/post/1126/probable-suspects-patella-femoral-dysfunction</div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-16456125736940027372017-04-09T07:42:00.000-07:002017-04-09T07:42:32.521-07:00腿後肌肉總是緊繃,怎麼放鬆都沒辦法?<div style="text-align: center;">
人類身體中最微妙的關節</div>
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常常客戶找到我,<br /></div>
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告訴我他的髖關節附近,或是下背部常常不舒服。</div>
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並且,當我看到他們的站姿俗稱的三七步,</div>
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我多半會先考慮這塊身體當中微妙的關節出現問題了</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBs9fTYcrq6gxoPbaRoR1E3QO8PPwSOoxe9udNcRhKV9_S224G_r0o-ZPU2mw7G0KhvFROteGYCJMn7vNZb0gjA4QquSYE-bG4TIvh3rpcgPDe05vyfAIUk2seyfTFxt9yD_U2izSh4oDt/s1600/si-joint-dysfunction-image.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBs9fTYcrq6gxoPbaRoR1E3QO8PPwSOoxe9udNcRhKV9_S224G_r0o-ZPU2mw7G0KhvFROteGYCJMn7vNZb0gjA4QquSYE-bG4TIvh3rpcgPDe05vyfAIUk2seyfTFxt9yD_U2izSh4oDt/s320/si-joint-dysfunction-image.png" width="320" /></a></div>
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沒錯!!</div>
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就是我們的薦椎,也有一個小暱稱叫做龍骨。</div>
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這塊骨頭非常特別,</div>
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為什麼呢?</div>
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因為在多年之前,許多人根本不覺得它有什麼特別的</div>
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直到到了近年的研究,</div>
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發現許多人的下背痛都和這塊骨頭有關!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifKXlS5MyzpWrZNMoZACTcF0bJ5tZ84sEN5qk-YJ4JgYtjg8peiushigO1MJ2RADZ-1Byz-1X_YK50oevE4itU8mj6Y0nQ0uEI1yXcOHG0WqG-M9VcLAA4ONbobR_t1lkUfVQ_FfJDoTG1/s1600/IMG_3688.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifKXlS5MyzpWrZNMoZACTcF0bJ5tZ84sEN5qk-YJ4JgYtjg8peiushigO1MJ2RADZ-1Byz-1X_YK50oevE4itU8mj6Y0nQ0uEI1yXcOHG0WqG-M9VcLAA4ONbobR_t1lkUfVQ_FfJDoTG1/s320/IMG_3688.jpg" width="320" /></a></div>
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這塊骨頭夾在兩片骨盆中間,</div>
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你有看到上圖一堆白白的東西嗎?</div>
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它們是薦椎附近的"韌帶"</div>
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看到這麼多的韌帶,可以有個簡單的推測!</div>
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它非常穩!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIZmRtRCqcu_lJNEXIxjZEn7EHN6X4yxiIbfPXF_nWAi2rQ1lo7l-2W8SvpYfXC3I0LQPJiOoY98RDpn_7cRQuvqyimQvaGBuGXoUHNLkOjsKhqXNd-cSsvfdv5FAvvw2KS8QW6ALRghqm/s1600/%25E5%2590%25B3%25E5%25AD%259F%25E9%2581%2594.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIZmRtRCqcu_lJNEXIxjZEn7EHN6X4yxiIbfPXF_nWAi2rQ1lo7l-2W8SvpYfXC3I0LQPJiOoY98RDpn_7cRQuvqyimQvaGBuGXoUHNLkOjsKhqXNd-cSsvfdv5FAvvw2KS8QW6ALRghqm/s320/%25E5%2590%25B3%25E5%25AD%259F%25E9%2581%2594.jpg" width="320" /></a></div>
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今天想介紹其中一塊小韌帶</div>
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就在髂骨和薦椎之間-->髂腰韌帶</div>
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它很特別,但更特別的是另外兩條肌肉同時也連結著它</div>
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就是我們認識的腰方肌,以及髂肌!</div>
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可以想想看,當腰方肌過度緊縮(原因很多...先不多著墨囉)</div>
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可能造成骨盆往前傾,</div>
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此時我們的薦椎相對於骨盆就產生像後點頭的動作,</div>
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常常這是薦椎不喜歡的不穩定狀態,</div>
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很多時候疼痛就由這時後產生。</div>
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常常,腿後的肌群就會開始感覺到緊繃,</div>
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甚至連小腿都有感覺!</div>
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因為我們的後側肌群正在努力想把骨盆回到一個穩定的位置!</div>
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所以....我們是要處理腿後肌群嗎!?</div>
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不不不!!</div>
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我們要先把薦椎的位置回到穩定才行阿!!</div>
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不管治療師要用徒手、或是要使用筋膜放鬆,</div>
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目標就是要重新建立一個穩定的位置,</div>
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讓我們的腿後肌群可以卸下它們的重擔阿!</div>
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如果要放鬆這塊肌肉,</div>
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最簡單的方式就是找到第12根肋骨下方,</div>
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沿著肌肉的緊繃點給他戳下去!!!</div>
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並且搭配後續的呼吸或是穩定運動,</div>
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如此一來!!</div>
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腿後的張力也可能因此就自動解除囉!</div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-34274668253419363832017-04-07T06:45:00.001-07:002017-04-07T06:53:52.413-07:00市面上評估方式千百種,讓我們來談談Evan Osar 與 3D MAPS吧!<div class="p1">
<span class="s1">現在市面上有千百種評估的方式,每種方式都有自己獨特的一面、同時也有相似的一面</span></div>
<div class="p1">
<span class="s1">今天就來跟大家分享超帥的 Evan Osar 與即將到來的 3D MAPS 之間的不同與相似之處吧!</span></div>
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<span class="s1"></span><br /></div>
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<div style="text-align: center;">
<span class="s1"><b>後續還會有許多問題的探討,會同時由不同的面向做討論喔!</b></span><span class="s2"> </span></div>
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<span class="s1"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbllc9SLIdJKPjwJZDBLPQSE9r4nYQrAFEFmNE3M2X8KwL15YmHkhQ8SljK7zIQ8Ivieq6Rxmnl8HDkX7327JOkaxrukh8ZOUwixXoGlD7P8lk4WjuYRrmx1iuO3AZdfr6aFIIkoBdw4zg/s1600/Img259525836.jpg" imageanchor="1"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbllc9SLIdJKPjwJZDBLPQSE9r4nYQrAFEFmNE3M2X8KwL15YmHkhQ8SljK7zIQ8Ivieq6Rxmnl8HDkX7327JOkaxrukh8ZOUwixXoGlD7P8lk4WjuYRrmx1iuO3AZdfr6aFIIkoBdw4zg/s320/Img259525836.jpg" width="320" /></a></div>
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<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">讓我們先來了解一下 Evan Osar </span></div>
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<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">在 Evan Osar 中很重要的概念</span></div>
<div class="p5">
<span class="s1" style="color: red;"><b>ABC 控制的三大原則</b></span><span class="s3"> 及 一身/生中最重要的 </span><span class="s1" style="color: red;"><b>TPC ( 胸肋骨盆圓柱)</b></span></div>
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<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">先來談談什麼是 <span style="color: red;">TPC ( Thoracopelvic cylinder)</span> ,也就是胸肋骨盆圓柱</span></div>
<div class="p1">
<span class="s1">可以想像我們的肋骨及骨盆的位置可以用兩個圈圈表示 </span></div>
<div class="p1">
<span class="s1">這兩個圓圈圈就像是一個圓柱的天花板與地板一樣,將胸肋一路到骨盆間筐起來</span></div>
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<span class="s1"><br /></span></div>
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<span class="s1"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-YHWLTc77A1it7eJ5GGMxpWnSqDFaUbnuVD0F62yKtAOjLvZ8T32NWe_EGRTjjI3s1cjM-2xvlO6qFoRoVQLrP1cTuQhTgZ5L87mAlfAqk_xfzZoXd5npyZTl7l-TOT7omen93M_SEaoi/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-04-07+%25E4%25B8%258B%25E5%258D%25886.31.44.png" imageanchor="1"><img border="0" height="302" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-YHWLTc77A1it7eJ5GGMxpWnSqDFaUbnuVD0F62yKtAOjLvZ8T32NWe_EGRTjjI3s1cjM-2xvlO6qFoRoVQLrP1cTuQhTgZ5L87mAlfAqk_xfzZoXd5npyZTl7l-TOT7omen93M_SEaoi/s320/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-04-07+%25E4%25B8%258B%25E5%258D%25886.31.44.png" width="320" /></a></div>
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<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">在 Evan Osar 的所有矯正運動當中,維持 TPC 的穩定是一切動作的根本</span></div>
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<span class="s1">將上下兩個圓圈圈維持相對的平行關系,將胸肋及骨盆維持在一個穩定的位置</span></div>
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<span class="s1">沒有 TPC 穩定、你就沒有資格再往下一個 level 做動作 </span></div>
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<span class="s1"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaDPGs0_gdBmXvWms5SGL8ZhPb1BflpPTMlRDLbRp2KBtxhGsKUrIw-FD0pyw4vFF_T3-6eT2LGMZcbXWfmXleLctsZUcw_PiUm95XhhA-57LwlFxASe3AC74_C1Ep2duYalmKjr0VG_r9/s1600/Evan-Osar-Shoulder-Pushing-concentric1-713x750.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaDPGs0_gdBmXvWms5SGL8ZhPb1BflpPTMlRDLbRp2KBtxhGsKUrIw-FD0pyw4vFF_T3-6eT2LGMZcbXWfmXleLctsZUcw_PiUm95XhhA-57LwlFxASe3AC74_C1Ep2duYalmKjr0VG_r9/s320/Evan-Osar-Shoulder-Pushing-concentric1-713x750.jpg" width="304" /></a></div>
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<span class="s1">左圖維持良好的 TPC 穩定</span></div>
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<div style="text-align: center;">
<span class="s1">右圖胸腰區段明顯拱起來、肋骨外翻,此時 TPC 沒有維持穩定</span></div>
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<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">那ABC 三大原則是什麼呢?</span></div>
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<span class="s1"><b><span style="color: red;">ABC包括</span>:</b></span><span class="s4" style="color: red;"><b>A</b></span><span class="s1"><b>lign 排列 /<span style="color: red;"> </span></b></span><span class="s4" style="color: red;"><b>B</b></span><span class="s1"><b>reathing 呼吸 /<span style="color: red;"> </span></b></span><span class="s4" style="color: red;"><b>C</b></span><span class="s1"><b>ontrol 控制</b></span></div>
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<span class="s1"><b></b></span><br /></div>
<div class="p1">
<span class="s1">在所有的矯正運動中,會希望可以先維持良好的排列、調節好呼吸、控制整個動作</span></div>
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<span class="s1">講到這裡突然想到一件很有趣也重要的事情</span></div>
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<span class="s3"><b>:</b></span><span class="s1" style="color: purple;"><b>你覺得這裡講到的 ABC 三大原則,是用在 TPC 的穩定控制上,還是整個動作呢?</b></span></div>
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<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">給你30秒思考一下</span></div>
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<span class="s1">1…2…3…4…5….6……………..30 </span></div>
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<span class="s1"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHVfDlEctV3Czr51eKIhrTFEVh5n-FzAFzgp6EgRxVELuFfY09yLyMhsxxZq7udMMpZCUSCi7_dtJ8p052gC_GeuTvJkUq0x76BL72f0VeJT3NG9PEWnF12f8SxzoQK7vFFcecs0PVVgzi/s1600/images-13.jpeg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHVfDlEctV3Czr51eKIhrTFEVh5n-FzAFzgp6EgRxVELuFfY09yLyMhsxxZq7udMMpZCUSCi7_dtJ8p052gC_GeuTvJkUq0x76BL72f0VeJT3NG9PEWnF12f8SxzoQK7vFFcecs0PVVgzi/s400/images-13.jpeg" /></a></div>
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<span class="s1"><b></b></span><br /></div>
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<div style="text-align: center;">
<span class="s1" style="color: red;"><b>兩者都要!答案是兩者!</b></span></div>
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<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">如果從動作的根本來看,會希望維持 TPC 的穩定,同時就會需要可以有良好的排列、在這個圓柱內做良好的360度呼吸、也要有良好 TPC 的控制 (沒錯!TPC 同時扮演穩定及控制的角色)</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">那如果把整個動作放大來看呢?</span></div>
<div class="p1">
<span class="s1">在有良好的 TPC 的基礎下,其他肢體的控制,也會需要良好關節間的排列、適當的呼吸、還要有好的控制</span></div>
<div class="p1">
<span class="s1">這時候整個大動作也是維持 ABC 三大原則 </span></div>
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<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">所以 ABC 三大原則真的從頭到尾貫穿在 Evan Osar 的矯正運動當中啊!!</span></div>
<div class="p1">
<span class="s1">所以假如想要用六個英文字母形容的話</span></div>
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<span class="s1">答案無非就是 :</span><span class="s5"><b> <span style="color: red; font-size: large;">ABC TPC</span></b></span><span class="s1"> 了!!</span></div>
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<span style="font-size: x-small;"><span class="s1"></span>(當然還是有很多其他重要的元素啦!!)</span></div>
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<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">講到這裡我們來看看,那究竟什麼是 3D MAPS 呢?他跟 Evan Osar 的差別在哪裡?? </span></div>
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<span class="s1"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6RWB2YM0cdxp-YJXvvLHjuYntLyO3cJO9FOBg31x71xSRX3C0jpm3vno9Ia777TOA5QGYSHgQocn0KIg09tnOIHtvhw_KJ1XeVHsWwbU2QbeD0FQNOOAMNmSZU5r4XYF-uEuMggfZQsXr/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-04-07+%25E4%25B8%258B%25E5%258D%25888.35.53.png" imageanchor="1"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6RWB2YM0cdxp-YJXvvLHjuYntLyO3cJO9FOBg31x71xSRX3C0jpm3vno9Ia777TOA5QGYSHgQocn0KIg09tnOIHtvhw_KJ1XeVHsWwbU2QbeD0FQNOOAMNmSZU5r4XYF-uEuMggfZQsXr/s320/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-04-07+%25E4%25B8%258B%25E5%258D%25888.35.53.png" width="320" /></a></div>
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<span class="s1"></span><br /></div>
<div class="p1" style="text-align: center;">
<span class="s1">3D MAPS 顧名思義就是在「三滴立體空間中的地圖」,講清楚一點也可以說是</span></div>
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<span style="font-size: small;"><span class="s1"></span><br /></span></div>
<div class="p11">
<div style="text-align: center;">
<span class="s1"><b><span style="color: red; font-size: large;">『在三度空間中的人體地圖』</span></b></span></div>
</div>
<div class="p12">
<div style="text-align: center;">
<span class="s1">(Three-Dimensional Movement Analysis and Performance System)</span></div>
</div>
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<span class="s1"><b></b></span><br /></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">我們都知道到了一個新的地方時,拿出地圖可以幫助我們了解自己的位置,也可以幫助我們了解該往哪個方向走</span></div>
<div class="p1">
<span class="s1">在Gray Institute 中,設計了一套系統,藉由六個面向動作的檢測</span></div>
<div class="p14">
<span class="s2">— </span><span class="s6" style="color: red;"><u><b>讓我們可以了解在三個不同的平面中,動作執行的品質</b></u></span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">幫助我們知道在執行動作的過程當中,是否產生了什麼問題,這同時也可以反映在日常生活常見的動作中</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">這六個面相的動作也代表了身體的六個動作鍊 </span></div>
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<span class="s1"></span><br /></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p4" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Q7-zn7zezeyFnk1Par7sKChXR9NPHRgD2sEDY8Z-hO_mI4K4IwUCrl49u7bIbLX0chz901Kdo32Vy4D0uG8tmqqJ5RvMIur48klsy0yIe8R6kesNyIGiT_PMZpTW-OXEq3N9J2xBv-Cy/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-04-07+%25E4%25B8%258B%25E5%258D%25888.46.50.png" imageanchor="1"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Q7-zn7zezeyFnk1Par7sKChXR9NPHRgD2sEDY8Z-hO_mI4K4IwUCrl49u7bIbLX0chz901Kdo32Vy4D0uG8tmqqJ5RvMIur48klsy0yIe8R6kesNyIGiT_PMZpTW-OXEq3N9J2xBv-Cy/s320/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2017-04-07+%25E4%25B8%258B%25E5%258D%25888.46.50.png" width="320" /></a><span class="s1"></span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1" style="text-align: center;">
<span class="s1">分別是:</span></div>
<div class="p15" style="text-align: center;">
<span class="s1"><b>anterior / posterior chain </b></span><span class="s7"><b>前/後側鍊</b></span></div>
<div class="p15" style="text-align: center;">
<span class="s1"><b>same side / opposite side lateral chain </b></span><span class="s7"><b>同側/對側 橫向鍊</b></span></div>
<div class="p15" style="text-align: center;">
<span class="s1"><b>same side/ opposite side rotational chain </b></span><span class="s7"><b>同側/對側 旋轉鍊</b></span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">藉由這六個動作鍊/這六個面向的動作,可以讓我們了解一個關節在不同平面上的動作品質如何</span></div>
<div class="p1">
<span class="s1">這麼說可能有點抽象,讓我們來舉例一下:</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p16">
<div style="text-align: center;">
<span class="s1" style="color: purple;"><b>「你覺得在跑步的過程當中,膝蓋最重要的是伸直還是彎曲呢?」</b></span></div>
</div>
<div class="p17">
<span class="s1"><b></b></span><br /></div>
<div class="p1">
<span class="s1">你可能會覺得,摁 … 或許是伸直吧,腳伸不直怎麼跑步呢?噢也有可能是彎曲啊!膝蓋只會伸直不會彎曲對膝蓋的壓力是很大的!! </span></div>
<div class="p1">
<span class="s1">在你思考的過程中,顆顆其實你已經掉入一個陷阱了!!!</span></div>
<div class="p1">
<span class="s1"><br /></span></div>
<div class="p1" style="text-align: center;">
<span class="s1"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHUoDQIpy4AXB6i4INQqNGZ9RsHOQQHdfzLVmGZT7tgif9SZKqvH9gh-F-5idVpLZkEnx62fPrWaY0cfD3KSg3vY20ubwYYYZKoj_5BTiGZPDtLuxa1kAWFmUr2QpQtUeq3oLntxDxI_42/s1600/jpg.jpeg" imageanchor="1"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHUoDQIpy4AXB6i4INQqNGZ9RsHOQQHdfzLVmGZT7tgif9SZKqvH9gh-F-5idVpLZkEnx62fPrWaY0cfD3KSg3vY20ubwYYYZKoj_5BTiGZPDtLuxa1kAWFmUr2QpQtUeq3oLntxDxI_42/s320/jpg.jpeg" width="320" /></a></span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p11">
<div style="text-align: center;">
<span class="s3"><b>千萬別忘了<span style="color: red;">膝蓋其實</span></b></span><span style="color: red;"><span class="s1"><b>除了彎曲、伸直以外,他還有</b></span><span class="s6"><b><u>旋轉</u></b></span><span class="s1"><b>以及些微的</b></span><span class="s6"><b><u>內收外展</u></b></span><span class="s1"><b>的動作</b></span></span></div>
</div>
<div class="p18">
<div style="text-align: center;">
<span class="s1"><b>而這些我們常忘記的旋轉及內收外展,就是常常造成膝蓋容易受傷的原因</b></span></div>
</div>
<div class="p19">
<br /></div>
<div class="p19">
<span class="s1"><br /></span></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv-N27sbRs-cXggsr5DM6-Xit8mNcnMjUHw6-7bOzl3sQuSsaawoyVSrCNPulBaAsR67WE2EluPKYUwFHGQX4LBmLFNArvesI02XBVI2OwcGGA0loD69tK7GkTB1aP9CG2te3M74fL1aFj/s1600/918_Knee_Injury.jpg" imageanchor="1"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv-N27sbRs-cXggsr5DM6-Xit8mNcnMjUHw6-7bOzl3sQuSsaawoyVSrCNPulBaAsR67WE2EluPKYUwFHGQX4LBmLFNArvesI02XBVI2OwcGGA0loD69tK7GkTB1aP9CG2te3M74fL1aFj/s320/918_Knee_Injury.jpg" width="320" /></a></div>
<div class="p4" style="text-align: center;">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">因此我們知道下次在看膝關節問題時,不能只考慮到伸直與彎曲,他同時還會有其他平面的動作</span></div>
<div class="p1">
<span class="s1">而 3D MAPS 就是一個可以</span><span class="s6"><b><u>幫助我們去評估同個關節在不同平面下 活動度與動作的品質</u></b></span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p6">
<div style="text-align: center;">
<span class="s1">OK!!!</span></div>
</div>
<div class="p6">
<div style="text-align: center;">
<span class="s1">講到這裡讓我們來個總複習</span></div>
</div>
<div class="p4">
<div style="text-align: center;">
<span class="s1"></span><br /></div>
</div>
<div class="p20">
<div style="text-align: center;">
<span style="font-size: small;"><span class="s8" style="color: purple;"><b>Evan Osar</b></span><span class="s1"><b><span style="color: purple;"> </span>的觀念中強調<span style="color: red;">動作的</span></b></span><span class="s4" style="color: red;"><b>控制</b></span><span class="s1"><b>、及</b></span><span class="s4" style="color: red;"><b>胸肋骨盆間的穩定</b></span></span></div>
</div>
<div class="p20">
<div style="text-align: center;">
<span style="font-size: small;"><span class="s8" style="color: purple;"><b>3D MAPS</b></span><span class="s1"><b> 則是強調動作與實際應用中的連結,也就是</b></span><span class="s4" style="color: red;"><b>動作的執行</b></span></span></div>
</div>
<div class="p21">
<span class="s1"><b></b></span><br /></div>
<div class="p1">
<span class="s1">說到這裡是不是有點饒舌呢??</span></div>
<div class="p1">
<span class="s1">假設今天要討論跑步這件事情</span></div>
<div class="p1">
<span class="s1">從</span><span class="s8" style="color: purple;"><b>控制的角度</b></span><span class="s1">去看,可能會先去看他核心的穩定、身體是否有抗旋轉能力等等</span></div>
<div class="p1">
<span class="s1">從</span><span class="s8" style="color: purple;"><b>動作執行的角度</b></span><span class="s1">來看,可能會看他在不同的平面上,軀幹與四肢之間的配合及動作鍊的反應</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">雖然同樣在做動作的檢測</span></div>
<div class="p1">
<span class="s1">但是從不同的觀點來看,其實也會有不同的看法啊!</span></div>
<div class="p1">
<span class="s1">不但可以從不同的面向做討論,同時也可以從不同的面向去切入</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">就像蘇軾之前曾經看著廬山說過:橫看成嶺側成峰,遠近高地各不同</span></div>
<div class="p1">
<span class="s1">就跟我們從不同的角度去看一個動作一樣,可以得到許多不同的想法、及動作矯正的方式</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p6">
<div style="text-align: center;">
<span class="s1">想知道更多由不同面向來討論同一件事情的實際應用嗎?</span></div>
</div>
<div class="p6">
<div style="text-align: center;">
<span class="s1">之後會有更多問題的探討喔!</span></div>
</div>
<div class="p2">
<div style="text-align: center;">
<span class="s1"></span><br /></div>
</div>
<div class="p6">
<div style="text-align: center;">
<span class="s1">3D MAPS 課程傳送門:</span></div>
</div>
<div class="p22">
<div style="text-align: center;">
<span class="s6"><a href="https://www.facebook.com/events/1807272596201144/">https://www.facebook.com/events/1807272596201144/</a></span><span class="s1"> </span></div>
</div>
<div class="p23">
<div style="text-align: center;">
<span class="s1"></span><br /></div>
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<span class="s1" style="font-size: x-small;">以上僅為個人意見,歡迎各路高手提出問題討論,讓我們一起進步!GOGO</span></div>
</div>
Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-26172544693089359462017-03-14T21:41:00.000-07:002017-03-14T21:41:32.419-07:00肩膀四人行--缺一不可的緊密<div class="separator" style="clear: both; text-align: left;">
你有住過宿舍嗎?和室友們相處很重要事嗎?</div>
<div>
<br /></div>
<div>
<span>特別是當你遇到好室友,你感動到流淚,</span></div>
<div>
<span><br /></span></div>
<div>
<span>但遇到壞室友(疑?)你只能自己默默做許多的事情</span></div>
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<span><br /></span></div>
<div>
<span>到垃圾阿、洗廁所都是你?!!</span></div>
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<span><br /></span></div>
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<span>講到你的心坎裡了嗎?</span></div>
<div>
<span><br /></span></div>
<div>
<span>其實這件事情同樣發生在你的身體當中喔</span></div>
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<span><br /></span></div>
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<span>哈哈你知道你的肩膀其實就是一個房間,</span></div>
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<span><br /></span></div>
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<span>一共有四個室友住在一起</span></div>
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<span><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div>
<span>他們分別是<u>肩鎖關節、肱肩胛關節、胸鎖關節、肩胛胸廓關節</u></span></div>
<div>
<span><br /></span></div>
<div>
<span>只要有一位室友不做事情,另外幾位久辛苦了!</span></div>
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<span><br /></span></div>
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<span>我們一次專心做一件事情就好,</span></div>
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<span><br /></span></div>
<div>
<span>今天想讓你知道肩胛胸廓這位仁兄(胸廓哥)發生什麼事情?</span></div>
<div>
<span><br /></span></div>
<div>
<span>基本上胸廓哥最大的任務就是連結你的肱骨(手臂),讓手臂放在一個最好的位置。</span></div>
<div>
<span><br /></span></div>
<div>
<span>但是胸廓哥本身是一個善解人意的人,總是遷就別人,最後也導致他常常被人影響(就是不穩定啦)</span></div>
<div>
<span><br /></span></div>
<div>
<span>基本上胸廓哥要能好好的生存,他必須要有好的穩定性,不能總被人牽著鼻子走,</span></div>
<div>
<span><br /></span></div>
<div>
<span>今天就要給大家的胸廓哥一個穩定的機會教育! 使他不再這麼浮動啦</span></div>
<div>
<span><br /></span></div>
<div>
<span>其中我參考了 Greg Dea 的訓練影片:</span></div>
<div>
<span><a href="https://www.youtube.com/watch?time_continue=75&v=qkpM5YTdmYY">https://www.youtube.com/watch?time_continue=75&v=qkpM5YTdmYY</a></span></div>
<div>
<span><br /></span></div>
<div>
<span>影片當中有幾個重點,</span></div>
<div>
<span><br /></span></div>
<div>
<span>第一 將你的軀幹彎曲</span></div>
<div>
<span><br /></span></div>
<div>
<span>這個的目的是有讓你胸椎固定、腰椎固定,</span></div>
<div>
<span><br /></span></div>
<div>
如此一來,為了抬起你手臂,此時就必須使用你的<u><span style="color: orange;">肩胛骨上旋以及後傾</span></u>(肩胛骨貼平在胸廓上)。</div>
<div>
<span><br /></span></div>
<div>
這動作需要哪些的肌肉? 包含了<span style="color: orange;">前鋸肌、下斜方肌、菱形肌、闊背肌</span>。</div>
<div>
<span><br /></span></div>
<div>
<span>第二重點是,請將手臂微微往外轉,</span></div>
<div>
<span><br /></span></div>
<div>
<span>這時候目的之一是要讓闊背肌不好收縮,我們更著重在斜方肌的收縮,</span></div>
<div>
<span><br /></span></div>
<div>
<span>為什麼?因為闊背肌過度收縮強勢時,常常使的肱骨往內轉、往前,最後導致肩膀擠壓到一些肌腱。</span></div>
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<span><br /></span></div>
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<span><br /></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr76dX1vvnbgxSvX3rjhUU2pgvnA4ROhdejZVi_OvEiD3amLGOYK8Pu10cXsLbrEq4YYH9wtegGhGKw3Eudsnu9OsMVwb_ItExjpZPtRA2HEm1jYcgenYXmvOrxsvFPDJFI8sBg8w94mXK/s1600/reach.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr76dX1vvnbgxSvX3rjhUU2pgvnA4ROhdejZVi_OvEiD3amLGOYK8Pu10cXsLbrEq4YYH9wtegGhGKw3Eudsnu9OsMVwb_ItExjpZPtRA2HEm1jYcgenYXmvOrxsvFPDJFI8sBg8w94mXK/s400/reach.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">手臂延伸、軀幹彎曲</td></tr>
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起始位置準備好後,就要準備訓練你的肩胛附近的肌群了</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMKlMO0QaUnTVn56nunq4g0IMA8lPnkwOTgtkE5FAul5HCSrfe-3h9H-xxhddhgPP8oo8fXh5hMdy3YTFy9_qrjubzByJSIg_wJx28Dvcjc2Zlvle72tkumkhpBLm-TbIOp1GgcdGzuggX/s1600/lift.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMKlMO0QaUnTVn56nunq4g0IMA8lPnkwOTgtkE5FAul5HCSrfe-3h9H-xxhddhgPP8oo8fXh5hMdy3YTFy9_qrjubzByJSIg_wJx28Dvcjc2Zlvle72tkumkhpBLm-TbIOp1GgcdGzuggX/s400/lift.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">手臂抬離地面<br /><br /><br /></td></tr>
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此時要注意幾件事情,第一,是否有過度聳肩的動作產生,若是有可能是上斜方肌收縮、或<div>
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是提肩胛肌跳出來幫忙,為什麼要出來幫忙呢? 往往是因為穩定的肌群(前鋸、下斜方)力量不</div>
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足,最後造成其他肌肉必須得跳出來幫忙,但這樣的結果卻可能使的頸椎的壓力上升。</div>
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這也是為什麼常常有人在做划船動作,肩膀就不自覺的聳起來。</div>
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今天就是要把胸廓哥(肩胛骨)穩定找回來,不再讓他到處被人牽著鼻子走啦,</div>
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如此一來其他室友們才能再次好好的合作。</div>
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打擊你的肩頸痠痛</div>
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適合一般上班族的你</div>
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趕緊推薦給你那抱怨肩頸痛的朋友</div>
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【3/23打擊你的肩頸痠痛】</div>
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<a href="https://goo.gl/8X7xMl" style="color: #4f9d9d; font-family: Helvetica, Arial, sans-serif; font-size: 16px; text-decoration: none;" target="_blank">https://goo.gl/8X7xMl</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk5GcOLN7yWjd1l1EX5mEjOzopXYnp997Za7ZKcXExK_tAMLJfSYU4S9djJwghk0WSDf6xcxmQ0HEZ6QWh_n0DZo2ww3uNWRuoHpgViIOjtzCdn2zPdvjhh1wl2h1fiFekQSXu_KdwChOs/s1600/%25E7%2585%25A7%25E7%2589%2587.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk5GcOLN7yWjd1l1EX5mEjOzopXYnp997Za7ZKcXExK_tAMLJfSYU4S9djJwghk0WSDf6xcxmQ0HEZ6QWh_n0DZo2ww3uNWRuoHpgViIOjtzCdn2zPdvjhh1wl2h1fiFekQSXu_KdwChOs/s320/%25E7%2585%25A7%25E7%2589%2587.jpg" width="239" /></a></div>
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傅宥霖 (小傅)</div>
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<span style="background-color: #f1f0f0; color: #4b4f56; font-family: "helvetica neue", helvetica, arial, sans-serif; font-size: 13px; text-align: left; white-space: pre-wrap;">尼西健康小學堂 講師
台灣大學物理治療研究所畢
中華民國雪橇協會 隨隊治療師
台灣大學田徑隊 隨隊物治療師
大同高中體操隊 隨隊治療師
國家高考物理治療師</span></div>
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一對一身體矯正/FMS 檢測:</div>
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http://nissibooking.simplybook.me/</div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-78997601660953427482017-03-13T01:17:00.000-07:002017-03-13T01:17:14.425-07:00放膽。嘗試。你我都是探索者<div style="text-align: center;">
<span>機會就像是早上上班的那台唯一的公車,</span></div>
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<span>錯過了,就只能苦苦的給它一個微笑!</span></div>
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<span><br /></span></div>
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<span>在一成不變的生活當中,我們有多大的勇氣去面對不確定的挑戰?</span></div>
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<span>今年三月,我(小傅)接受到中華隊--空架雪車選手的邀請,</span></div>
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<span>一起到韓國移地訓練。</span></div>
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<span>這對我來說就像原本習慣搭公車上班,</span></div>
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<span>但突然! </span></div>
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<span>今天我決定要用跑的上班!</span></div>
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<span>我承認這比喻有點不太實際</span></div>
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<span>但我想說的,這對我當時的工作挑戰就像是你不能保證用跑的會不會上班遲到阿!</span></div>
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<span>再一次! 我們有多少勇氣來接受一個未知的變化呢?</span></div>
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<span><br /></span></div>
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<span>回到故事,你知道什麼是空架雪車嗎?</span></div>
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<span>如果你心中也有同一個問題,哈哈! 那你跟我第一次看到這運動時的反應一樣</span></div>
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<span>簡單來說: 空架雪車就是結合跑步、趴在滑板、精巧的控制滑板方向,一路由延綿的冰滑道上</span></div>
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<span>快速抵達終點!</span></div>
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<span>有圖有真相</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiHAoDfX8cHawRYD_4ZqgdXxppCW6uqi_4K4jfXR_xNjFjrWzZTKjqVkL8oq2ODDdw6ypye9qqTo-TxsUo5a7HU1V9KEhgo5n5l8xCbbWkiNW3gn52qjMO5HCknb-z-kkNpSzMrfbbchT_/s1600/%25E5%259C%2596%25E7%2589%25871.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiHAoDfX8cHawRYD_4ZqgdXxppCW6uqi_4K4jfXR_xNjFjrWzZTKjqVkL8oq2ODDdw6ypye9qqTo-TxsUo5a7HU1V9KEhgo5n5l8xCbbWkiNW3gn52qjMO5HCknb-z-kkNpSzMrfbbchT_/s400/%25E5%259C%2596%25E7%2589%25871.png" width="400" /></a></div>
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這項運動其實非常的有趣!</div>
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因為基本上它根本就是一個<b><u>人肉賽車</u></b></div>
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最高時速可以到每小時130公里</div>
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疯了!怎麼會有人想做這項運動!?</div>
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哈哈!!!不滿你說,其實這項運動風靡整個歐洲、北美</div>
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但是其實我跟不同國家的治療師相談,</div>
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發現其實這項運動受傷的機率並非想像中高,</div>
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(是不是!有時候人常常自己嚇自己,你自己害怕什麼事情呢?)</div>
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又歪樓了,</div>
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這項運動其實富含著許多的要素</div>
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第一:</div>
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需要有好的軀幹核心控制</div>
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<tr><td class="tr-caption" style="text-align: center;">選手江俊弘</td></tr>
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看到了嗎?看到了嗎?</div>
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在這直線衝刺的過程,</div>
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<u>軀幹保持在中立位置</u>非常重要,</div>
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因為右下角的雪車相當的重(40公斤)</div>
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我們不斷的嘗試發現若是核心旋轉控制不甚理想,</div>
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常常就會使的上半身產生向左的旋轉,</div>
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此時我們的身體就像是一個扭曲的可樂罐,</div>
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你覺得扭曲的可樂罐可以產生足夠的力量嗎?</div>
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答案是不行!也因此我們花了相當多的時間企圖處理這旋轉</div>
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過程的諸多嘗試失敗就不多說了,</div>
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但在最後,我們發現選手的<u>右胸腰筋膜代償</u>了左側的<u>髖伸直肌</u>,</div>
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我們也在功能線上找到前側腹的筋膜點</div>
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當我們處理在腹部的幾個筋膜點後,</div>
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臀肌的力量馬上恢復不少...(哥真是欣慰)</div>
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為了解決選手左側髖伸直的功能,</div>
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我們找到右側的腰、前側的腹部(功能線),</div>
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最後終於找回失去的臀肌功能ㄚㄚ!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_AJk4Az81JO4NDLGXkleLCi5dTSo1n7KUeU9jHQ5IRWtJvS4wEEUWBxqdoYmPmS_yNzGJbZVJC5Qeb0G-YnTy6ApbbnPl7Q9tvtp1Rt8N-m8QthYsnE7REdEwYFLLkzU5VKlmxdnNtCw/s1600/%25E5%259C%2596%25E7%2589%25873.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_AJk4Az81JO4NDLGXkleLCi5dTSo1n7KUeU9jHQ5IRWtJvS4wEEUWBxqdoYmPmS_yNzGJbZVJC5Qeb0G-YnTy6ApbbnPl7Q9tvtp1Rt8N-m8QthYsnE7REdEwYFLLkzU5VKlmxdnNtCw/s400/%25E5%259C%2596%25E7%2589%25873.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyFvyGhiX0CGHbEmSDLFb_JN6FSZtiVgRQINQfnXgVAoUtP0AkObCkkDsFt4W3w5D5quelMMW2t5UWOGl-o5VGFkYTfobhI3H1Hsp08ntMQk53QyT8htCZEb85SyQPj4OQdXs1N-rF1yjc/s1600/%25E5%259C%2596%25E7%2589%25874.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyFvyGhiX0CGHbEmSDLFb_JN6FSZtiVgRQINQfnXgVAoUtP0AkObCkkDsFt4W3w5D5quelMMW2t5UWOGl-o5VGFkYTfobhI3H1Hsp08ntMQk53QyT8htCZEb85SyQPj4OQdXs1N-rF1yjc/s320/%25E5%259C%2596%25E7%2589%25874.png" width="320" /></a></div>
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為了不浪費我們處理後的結果,</div>
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我們趕緊為身體補上一系列的矯正運動,</div>
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讓大腦乖乖的記住這些感覺!</div>
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這也是矯正幸運動迷人的地方,</div>
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你永遠需要去教育大腦,</div>
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讓大腦重灌入一個系統,</div>
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就像你不喜歡Win 10</div>
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就想辦法灌入新的系統一樣。</div>
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剛剛說完第一個要素,</div>
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第二個要素是:</div>
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<b>勇氣!!</b></div>
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空架雪車像是和雪車跳一場舞一樣,</div>
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有時太緊張,就容易踩到舞伴的腳。</div>
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同要的,若是身體太緊繃,也容易造成雪車在滑道上速度下降,</div>
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所以!選手必須要有比別人還大的心臟!</div>
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身為隨隊的治療師</div>
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我給自己的呼喊也是</div>
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不!</div>
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要!</div>
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怕!</div>
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只!</div>
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要!</div>
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做!</div>
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為什麼這樣說呢,其實我們在國外的移地訓練處處是未知,</div>
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你不知道自己能否融入其他國家選手?</div>
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你不知道自己是否能真的處理好選手的跑步姿勢?</div>
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你不知道自己有沒有時間好好把台灣的工作也做同時完成?</div>
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在許多不確定下,我們依然瘋瘋的往前走,</div>
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人的身體就像是人生的選擇一樣,</div>
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沒有標準答案,只有無數的探索,</div>
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在無數的嘗試下,找到一條路,</div>
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無數的猜測假說下,找到客戶身體的癥結</div>
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逃不掉的,因為這是我們被賦予的使命</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB2ivrHgbN3MC-kj8kojYy-BVStJBIvFT7P4pdU0WWiMKqx1azUNKpySOecTfAFuitamyWva-0E6QhqPo801gfGH4CepiBcum5XNryp_mnCTiwC-UkNN74SWb7EWC_MbaphbX7O4uYQpSL/s1600/%25E7%2585%25A7%25E7%2589%2587.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB2ivrHgbN3MC-kj8kojYy-BVStJBIvFT7P4pdU0WWiMKqx1azUNKpySOecTfAFuitamyWva-0E6QhqPo801gfGH4CepiBcum5XNryp_mnCTiwC-UkNN74SWb7EWC_MbaphbX7O4uYQpSL/s320/%25E7%2585%25A7%25E7%2589%2587.jpg" width="239" /></a></div>
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傅宥霖 (小傅)</div>
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台灣大學物理治療研究所畢
中華民國雪橇協會 隨隊治療師
台灣大學田徑隊 隨隊物治療師
大同高中體操隊 隨隊治療師
國家高考物理治療師</span></div>
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一對一身體矯正/FMS 檢測:</div>
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http://nissibooking.simplybook.me/</div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-24368800770920652202017-03-11T01:03:00.000-08:002017-03-11T01:03:31.704-08:00頸部問題一直來!? 肩胛骨和頸椎的愛恨情仇<div style="text-align: center;">
【肩胛骨和頸椎彼此相害的故事&處理方法】</div>
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接下來你要學到:</div>
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1.頸椎問題如何影響肩胛骨</div>
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2.快速放鬆的方式</div>
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3.強化肩胛骨的穩定方式</div>
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文章開始之前,請你先摸摸看脖子的兩側偏後方肌肉,</div>
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是否有摸到一束一束非常明顯得肌肉</div>
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這就是你的提肩胛肌</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYjF-KoUXBo3neiHkxsQG-BgG6_R_xcXOOt-eU4CbkwyWxegVAgkntUmh2N3gFnpou42Z73nMTFsaRJk93SA_shmGZ1koqB8I9UqzInmKt66KHYIavg-MYdJYCHchtILqUBc1wdP3HzmRZ/s1600/levator_scapula1331004052816.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYjF-KoUXBo3neiHkxsQG-BgG6_R_xcXOOt-eU4CbkwyWxegVAgkntUmh2N3gFnpou42Z73nMTFsaRJk93SA_shmGZ1koqB8I9UqzInmKt66KHYIavg-MYdJYCHchtILqUBc1wdP3HzmRZ/s320/levator_scapula1331004052816.jpg" width="232" /></a></div>
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非常多的人,若是頸部不舒服</div>
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這塊肌肉大多是緊繃</div>
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輕輕一壓,就可以痛到你大叫!</div>
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但到底為什麼這塊肌肉總是如此緊繃?</div>
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要說明之前一定要前情提要一下,</div>
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這塊肌肉由你的肩胛骨上緣一路接到頸椎的第一到第四節,</div>
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當這塊肌肉一收縮,可以造成兩個結果,</div>
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1.若是頸椎固定: 肩胛骨產生往下的旋轉、往上抬</div>
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2.若是肩胛骨固定: 頸椎產生往同側彎曲</div>
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好了! 重點要來了,</div>
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這塊肌肉為什麼緊呢?</div>
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簡單來說是,當肩胛骨週遭的肌肉產生不平衡的收縮模式此肌肉過度強勢進一步造成頸椎壓迫最後使的穩定肩胛骨的肌群更加無力的惡性循環。</div>
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剛剛這段話如果你聽得懂,那我只能說你很有天分阿!!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZuwCzStM7GQ5OI1y5pYgAetznCSZIHcHb8SCCime-atUWI1q7gEJO-O895aIZdkHJwhzf065EiB5uxibbZLgQaf_WqNwXn2e4LQX83WNnrCB82YWU2wI-OQGsWRUA9AUu1LeIGQhRTXsE/s1600/%25E5%2590%25B3%25E5%25AD%259F%25E9%2581%2594.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZuwCzStM7GQ5OI1y5pYgAetznCSZIHcHb8SCCime-atUWI1q7gEJO-O895aIZdkHJwhzf065EiB5uxibbZLgQaf_WqNwXn2e4LQX83WNnrCB82YWU2wI-OQGsWRUA9AUu1LeIGQhRTXsE/s320/%25E5%2590%25B3%25E5%25AD%259F%25E9%2581%2594.jpg" width="320" /></a></div>
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說笑的,我想說的是,你也知道塊肌肉是造成肩胛骨的下旋,</div>
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而大部分的肩頸不舒服的人,肩胛骨是卡在下旋的,</div>
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你可以觀察一下鏡子裡的你(背面),</div>
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當你手往上抬時,可以看到肩胛骨是往上產生旋轉</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNDcTaisB3T4hJ7RbiNd6s256ApBrME1Kp7wlJ4_f2yIxOeXy5lu9RaZOMNKyBpKEGbViQnnxqGpoxqWdlaNxU0lJU3yluxcOkq53hvZUJlec6lcn6qTwL_9hSxItfJ17hzO4anJlKA8Ag/s1600/%25E8%2582%25A9%25E8%2583%259B%25E9%25AA%25A8%25E4%25B8%258A%25E6%2597%258B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNDcTaisB3T4hJ7RbiNd6s256ApBrME1Kp7wlJ4_f2yIxOeXy5lu9RaZOMNKyBpKEGbViQnnxqGpoxqWdlaNxU0lJU3yluxcOkq53hvZUJlec6lcn6qTwL_9hSxItfJ17hzO4anJlKA8Ag/s1600/%25E8%2582%25A9%25E8%2583%259B%25E9%25AA%25A8%25E4%25B8%258A%25E6%2597%258B.jpg" /></a></div>
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這是人體身上自然的反應,</div>
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然而因為一些問題,肩胛骨的動作無法有效的上旋轉,</div>
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許多人感受到肩膀前側一抬起手來就感受到疼痛,</div>
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這時候有可能就是因為上旋不足,壓縮到附近的空間,</div>
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進而造成擠壓到二頭肌、囊膜、肌腱等組織。</div>
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那....老師,為什麼會上旋不足呢?</div>
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原因實在太多,我講一個最常見的原因給大家!</div>
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那就是....前鋸肌無力!!!</div>
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有看到前鋸肌了嗎?</div>
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沒有!?</div>
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常常這塊肌肉處在沒力的人,</div>
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就會使的肩胛骨難以上旋,</div>
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久而久之,下旋的肌肉反而過度緊繃!!!</div>
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(這就像是拔河! 一邊無力一邊自然強勢阿)</div>
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這樣你知道為什麼這塊提肩胛肌總是緊繃了嗎?</div>
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故事還沒有完,</div>
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還記得這塊肌肉有連結到頸堆嗎?</div>
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當這塊肌肉緊繃,也造成頸椎的壓力上升喔</div>
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頸椎壓力長久上升,也容易使附近的神經被壓迫</div>
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一個人身體的故事就到了: 手麻、脖子痛、<span style="color: red;">肩胛骨無力</span>...</div>
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有看到嗎?因為神經控制肌肉,神經壓迫後,</div>
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前鋸肌等上旋的肌肉可能再次被影響、無力的惡性循環。</div>
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這時候你選擇處理脖子、處理手麻,但若是沒考慮到肩胛骨,依然是功虧一簣</div>
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說到這裡,</div>
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我建議你趕緊離開椅子或床,</div>
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一起來運動一下巴</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj35u_wAe8aZXn0H4nBNHQJ0p5Qe4iQAYsv5dGvQ27Jgtlo_aS7pLjvrQ1-F2DvxhfPeWV4mM7pV9hV6itbF8WbXVJBaGy1asmRWitX8eiJoQJldI9AdAmDQhDQCS7_BgtISrYip5LES9sJ/s1600/%25E5%2589%258D%25E9%258B%25B8%25E8%2582%258C%25E8%25A8%2593%25E7%25B7%25B4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj35u_wAe8aZXn0H4nBNHQJ0p5Qe4iQAYsv5dGvQ27Jgtlo_aS7pLjvrQ1-F2DvxhfPeWV4mM7pV9hV6itbF8WbXVJBaGy1asmRWitX8eiJoQJldI9AdAmDQhDQCS7_BgtISrYip5LES9sJ/s320/%25E5%2589%258D%25E9%258B%25B8%25E8%2582%258C%25E8%25A8%2593%25E7%25B7%25B4.jpg" width="320" /></a></div>
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這影片參考:<a href="https://www.youtube.com/watch?v=EugElNVC2BU">https://www.youtube.com/watch?v=EugElNVC2BU</a></div>
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1.用手肘頂著牆壁</div>
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2.將胸口往自己的後側脊椎頂 (產生一個弧形)</div>
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3.維持5-10秒鐘的時間</div>
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4.給自己一個鼓勵!! 繼續加油</div>
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以上的運動是訓練、啟動你的前鋸肌,</div>
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訓練前、後也可以搭配放鬆其他緊繃的肌肉</div>
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放鬆的肌肉可以非常多</div>
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今天舉其中兩項:</div>
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以上兩點分別是菱形肌、提肩胛肌的位置,</div>
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詳細的說明</div>
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可以參考之前寫的文章</div>
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<a href="http://iamsuperann.blogspot.kr/2017/02/16.html" target="_blank">筋膜放鬆 第一彈 (1/6)--肩胛骨</a></div>
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希望今天的文章對大家有所幫助!!!</div>
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你還想知道更多如何打擊肩頸!?</div>
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【3/23 打擊你的肩頸痠痛】</div>
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<a href="https://goo.gl/8X7xMl" style="color: #4f9d9d; font-family: Helvetica, Arial, sans-serif; font-size: 16px; text-align: start; text-decoration: none;" target="_blank">https://goo.gl/8X7xMl</a>
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傅宥霖 (小傅)</div>
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<span style="background-color: #f1f0f0; color: #4b4f56; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 13px; text-align: left; white-space: pre-wrap;">尼西健康小學堂 講師
台灣大學物理治療研究所畢
中華民國雪橇協會 隨隊治療師
台灣大學田徑隊 隨隊物治療師
大同高中體操隊 隨隊治療師
國家高考物理治療師</span></div>
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<span style="background-color: #f1f0f0; color: #4b4f56; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 13px; text-align: left; white-space: pre-wrap;"><br /></span></div>
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一對一檢/FMS 檢測:</div>
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http://nissibooking.simplybook.me/</div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-36634388143281737322017-03-07T21:56:00.001-08:002017-03-07T21:56:30.347-08:00我想要深蹲! 但又怕傷膝蓋!! Evan Osar 重點節錄<div>
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【Dr Even Osar 深蹲與膝蓋重點節錄+碎碎念】</div>
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深蹲是一個膝蓋相對主導的動作,</div>
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若是執行的正確,這是一個能強化主動肌群、腰椎骨盆穩定、以及軀幹的運動。</div>
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這運動不只使用在一些復健的領域,對於長者也能去增加穩定的能力。</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4AFoIoZspDWc6fwwJ7cwyUNhs5z4TGZKdxateMZQUzunM8lqQA5CUsDqPEQ75CzxwrR9DQeT3P8wLR0cWyCw2X4aLtoUQUuY5muXDrYGFczDImQgKELBtRlOt4GDKIrUQftS2zLiB2s6Y/s1600/%25E4%25B8%258B%25E8%25BC%25891.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4AFoIoZspDWc6fwwJ7cwyUNhs5z4TGZKdxateMZQUzunM8lqQA5CUsDqPEQ75CzxwrR9DQeT3P8wLR0cWyCw2X4aLtoUQUuY5muXDrYGFczDImQgKELBtRlOt4GDKIrUQftS2zLiB2s6Y/s1600/%25E4%25B8%258B%25E8%25BC%25891.jpg" /></a></div>
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這也是為什麼,在醫院的時候,治療師們也常常會教導病人執行這動作。</div>
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但這時候有個常見問題可以開始討論,</div>
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膝蓋真得不能超過腳趾頭嗎?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5pJNziCnjhWbCObLlYxYn5S5KUpuYKWlBtCSgPVWsHaHr-VbM18cQkh1dWJxOHOIaXyMyBIG4D1CLxVlQFr6ypIY3lA34Pjs2Kjusz8qHW5dCZcfkfEPNQsOStqg3PZm4H_A3Lz5H929U/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5pJNziCnjhWbCObLlYxYn5S5KUpuYKWlBtCSgPVWsHaHr-VbM18cQkh1dWJxOHOIaXyMyBIG4D1CLxVlQFr6ypIY3lA34Pjs2Kjusz8qHW5dCZcfkfEPNQsOStqg3PZm4H_A3Lz5H929U/s320/2.jpg" width="320" /></a></div>
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根據Dr Evan Osar"Corrective Exercise Solusion" 一書當中提到,</div>
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的確在研究當中發現,若是脛骨保持相對直立(較少往前),會有<span style="color: red;"><u>效的降低膝蓋壓力</u></span>。</div>
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但故事還沒有結束,但在這同時,<span style="color: red;"><u>膝蓋壓力下降,髖關節、下背的壓力卻是增加的</u></span>。</div>
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畢竟,出來混還是還的,膝蓋壓力減少,自然需要跑到別的關節。</div>
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所以可以簡單的這樣說,對於膝蓋有不舒服的人而言,</div>
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膝蓋不超過腳尖的確能降低膝蓋的負擔,</div>
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但是,卻也可能長久造成一些髖、下背的危險,</div>
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因此最好在設計運動,能有效的評估髖膝的排列,</div>
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給予膝蓋不舒服的人最好的運動。</div>
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深蹲的動作這麼難,我真的做得起來嗎?</div>
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<div style="text-align: center;">
以下Dr Even Osar 在書也分享了一些運動的方式,</div>
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適合一開始接觸的人-</div>
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<b>ball squat</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV2T7byZ9P3FtAY1B2XawYce46IpOOiMq43z7-pZHkLlb0yc3wtCFqsE92Q-5QzNdeawbyu07ZMS21b_UrwBBmNPSibrEmh4Ka1lZ547CwgFUsZAS1ksHf2oU98_b5WoESkM7wBzfIf8c9/s1600/%25E5%259C%2596%25E7%2589%25873.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV2T7byZ9P3FtAY1B2XawYce46IpOOiMq43z7-pZHkLlb0yc3wtCFqsE92Q-5QzNdeawbyu07ZMS21b_UrwBBmNPSibrEmh4Ka1lZ547CwgFUsZAS1ksHf2oU98_b5WoESkM7wBzfIf8c9/s1600/%25E5%259C%2596%25E7%2589%25873.png" /></a></div>
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1.腳與肩同寬,甚至可以稍微寬一些</div>
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2.將球放在尾椎上方</div>
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3.頭、軀幹、骨盆放在一個相對正中的位置</div>
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4.頭、眼睛為持水平,避免往上看產生頸椎過多的伸直動作</div>
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5.核心出力</div>
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6.軀幹和骨盆和兩腳的距離是相等的</div>
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7.膝蓋的軌跡朝向腳的第1到第3指頭</div>
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8. 膝蓋不會產生內扣,外展。</div>
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9.脛骨(小腿骨)保持相對的正中位置</div>
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10 足底部分保持三點著地(腳跟、大拇指下方、小拇指下方)</div>
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此時有人會舉手發問,那老師我到底要蹲多低呢?</div>
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各家各派的說法也都不一樣,</div>
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但小傅喜歡根據FMS 以及 Evan Osar的想法,</div>
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答案是" <span style="color: red;"><b>根據客戶能維持正中的程度</b></span>"</div>
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什麼意思? 意思是根據客戶到底"現在"的能力在哪裡?</div>
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他有多少的髖關節活動度? 可以使他骨盆為持正中</div>
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他有多少的腳踝活動度? 可以使他膝蓋內扣會是內旋</div>
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當然蹲的越下去,根據研究,臀肌啟動的是較多的,</div>
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但在此時,可能<span style="color: red;">犧牲了軀幹的穩定性</span>,</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTA4rfkeLjymPwe6qqU_h7Oi7nisE5pCEozSZPnQtTplljydrCq93rhsYP94XNS5dtfPFfnHhBtdOIkwXd1n5wvT_7LNC5qVNtROqrd356oSZWJw9wL2NuBkxFXUYxStxpAS6A9kGlRbxT/s1600/4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTA4rfkeLjymPwe6qqU_h7Oi7nisE5pCEozSZPnQtTplljydrCq93rhsYP94XNS5dtfPFfnHhBtdOIkwXd1n5wvT_7LNC5qVNtROqrd356oSZWJw9wL2NuBkxFXUYxStxpAS6A9kGlRbxT/s320/4.png" width="320" /></a></div>
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因此,文章若是寫給一般大眾,</div>
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我當然會建議根據客戶能夠維持良好姿勢的前提下訓練,</div>
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<br /></div>
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當然若是看文章的你,</div>
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是特別的運動項目(健力、cross fit.....)當然又是另當別論了。</div>
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參考資料:</div>
<div style="text-align: center;">
1.https://www.youtube.com/watch?v=KZQgJUbmUSs</div>
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2. Dr Evan Osar"Corrective Exercise Solusion"</div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-66378153462311771092017-02-23T05:05:00.000-08:002017-02-23T05:05:01.340-08:00常常練手臂到太緊繃嗎? 小手臂周遭的筋膜放鬆點<br />
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許多人常常訓練手臂的力量,或者是常常需要搬重物,</div>
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<br /></div>
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也導致小手臂的肌肉非常緊繃,</div>
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這時候,可以找出常見的緊繃點</div>
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適當的放鬆,適當的感受放鬆後對於動作的改善,</div>
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<br /></div>
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一起來看看小手臂附近的筋膜點吧!</div>
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1手肘前側:<br />
甲、觀察重點: 請客戶將手肘彎曲,並且給予手肘阻力,觀察其力量的差異。<br />
乙、位置: 肱二頭肌兩頭分界的交界點,應可以找到綢化點,可試著放鬆此點。<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEintMRGd9fDwROoS-gyEICh0Y0vxVk-BDf1TxnLnV4ucVh5SN3OqBcthpQMgVi-PZ2q8PbaG_kQxHntdI3ePRaSkAme2cXHqMlJNlfeyxa-qhjq2YYQk86SfZMr7BlxIk_XLDKhYlon6KrS/s1600/Image8.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEintMRGd9fDwROoS-gyEICh0Y0vxVk-BDf1TxnLnV4ucVh5SN3OqBcthpQMgVi-PZ2q8PbaG_kQxHntdI3ePRaSkAme2cXHqMlJNlfeyxa-qhjq2YYQk86SfZMr7BlxIk_XLDKhYlon6KrS/s1600/Image8.png" /></a></div>
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2手肘後側:<br />
甲、觀察重點: 請客戶將手肘先擺放彎曲位置,請客戶做出手肘伸直的動作,並且給予手肘阻力,觀察其力量的差異<br />
乙、位置: 後側三角肌和三頭肌的交界點,應可以找到綢化點,可試著放鬆此點。<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4dzPOT_8w16htr3uNUM3gjB7SysYJSQxtdu4SEmSSN9ku1q2A7PU8rneab9lqGG5idrqZveeftCFeIwZoP-TYyIK5EzdBpZDaTo0lCMhmB7AmO2_lSmqRwkxDK9Yyy0MIDwcJcgeduJH/s1600/Image9.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4dzPOT_8w16htr3uNUM3gjB7SysYJSQxtdu4SEmSSN9ku1q2A7PU8rneab9lqGG5idrqZveeftCFeIwZoP-TYyIK5EzdBpZDaTo0lCMhmB7AmO2_lSmqRwkxDK9Yyy0MIDwcJcgeduJH/s320/Image9.png" width="320" /></a></div>
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3手肘外側:<br />
甲、觀察重點: 請客戶手肘伸直,在外展45度角度以下,給予阻力,請客戶做出外展動作,觀察其力量的差異<br />
乙、位置: 外側手肘上三指幅,應可以找到綢化點,可試著放鬆此點<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5qrM20nwGwrWIolHcAVZC4BhJUvvafV_cn7RZEdjq5w89FgqW-y6QrG2IFasV8zGOEHCawvDGygf2zGQkbyDhiRI17xissgxWdN88nB7VkwfSu2xPdC22xI23NWzsp6qbrq1sFccqVTht/s1600/Image10.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5qrM20nwGwrWIolHcAVZC4BhJUvvafV_cn7RZEdjq5w89FgqW-y6QrG2IFasV8zGOEHCawvDGygf2zGQkbyDhiRI17xissgxWdN88nB7VkwfSu2xPdC22xI23NWzsp6qbrq1sFccqVTht/s320/Image10.png" width="219" /></a></div>
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4手肘內側:<br />
甲、觀察重點: 客戶抱怨有內側手肘上方的不適<br />
乙、位置: 內側手肘上三指幅,應可以找到綢化點,可試著放鬆此點可試著放鬆此點<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYHT5nq3-3oeaM3ofcmRNVmOLRBsfSWPi7yi3QtM9GF9xKE9w0VH6tJ_CKMEgb-m-neF-E4nrvSFZrHmI9Ux-XxYYh-rKyER7qivcNJUFSVSB1cvx_EHZGJGv4XP9qs9vxES5CS10ZdgJN/s1600/Image11.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYHT5nq3-3oeaM3ofcmRNVmOLRBsfSWPi7yi3QtM9GF9xKE9w0VH6tJ_CKMEgb-m-neF-E4nrvSFZrHmI9Ux-XxYYh-rKyER7qivcNJUFSVSB1cvx_EHZGJGv4XP9qs9vxES5CS10ZdgJN/s320/Image11.png" width="155" /></a></div>
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5手肘外旋側:<br />
甲、觀察重點: 請客戶做出後旋的動作,並且給予阻力,觀察力量的差異。<br />
乙、位置: 在後側三頭肌連結骨頭的外側,應可以找到綢化點,可試著放鬆此點<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWkmpuYP6JfEm4YNX2YJS1318jZyspn7atEH3FcK1LYcTaroh7AV-aNmsyWPd_DyIMQI_cY43re-Il0HAC4kfqgfC35kouJ5E4ZzWwhymo2oM3fhgKBJQDS06umxqx9ZsVumyHKz0zQDh6/s1600/11.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWkmpuYP6JfEm4YNX2YJS1318jZyspn7atEH3FcK1LYcTaroh7AV-aNmsyWPd_DyIMQI_cY43re-Il0HAC4kfqgfC35kouJ5E4ZzWwhymo2oM3fhgKBJQDS06umxqx9ZsVumyHKz0zQDh6/s320/11.png" width="221" /></a></div>
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6.手肘內旋側:<br />
甲、觀察重點: 請客戶做出前旋的動作,並且給予阻力,觀察力量的差異。<br />
乙、位置: 找到旋前圓肌應可以找到綢化點,可試著放鬆此點<br />
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<span style="background-color: white; color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 15px;">[想了解自己身體更多嗎?一對一]</span><br />
<a href="http://nissibooking.simplybook.me/sheduler/manage" rel="nofollow noopener" style="background-color: white; color: #365899; cursor: pointer; font-family: Helvetica, Arial, sans-serif; font-size: 15px; text-decoration: none;" target="_blank">http://nissibooking.simplybook.me/sheduler/manage</a>Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-61444664335077712332017-02-23T04:53:00.000-08:002018-05-07T23:03:07.488-07:00旋轉套肌的緊繃點也會影響主動的肩膀動作嗎?<div>
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上肢,除了要考慮到肩胛骨,當然不能錯過對於肱骨周遭肌肉的認識</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
肱骨附近的常見緊繃點,常常位於旋轉套肌的周遭,</div>
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<div style="text-align: center;">
以及在胸大肌和闊背肌的連結處,</div>
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<div style="text-align: center;">
搭配相關動作的檢查,</div>
<div style="text-align: center;">
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<div style="text-align: center;">
讓我們一起了解一下肩關節周遭的緊繃點吧</div>
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<div class="MsoListParagraph" style="margin-left: 72pt; text-indent: -24pt;">
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<span style="font-family: , serif;">1肩膀前側:</span></div>
<div style="text-indent: -24px;">
<span style="font-family: , serif;">甲、觀察重點: 請客戶將雙手伸直,並且肩膀往上彎曲,可能有一側會特別產生不適。</span></div>
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<span style="font-family: , serif;"></span></div>
<div style="text-indent: -24px;">
<span style="font-family: , serif;">乙、位置: 再前側三角肌上三角肌位置可能找到一個綢化點。</span><br />
<span style="font-family: , serif;"><br /></span>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKXV1Wc7sgemNr6YdnCzk3LotX_Ppgt_cVOqylta76TYGeAJMI8tfC2m4UxXlENXr9mk3UNQIiC2Lf6Ry9SbTUQ5bDXsUyB3dmm8jK1A4aJK2soBRv1zTyazMtCrW2p7_sRF1JviuMoUgm/s1600/Image7.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKXV1Wc7sgemNr6YdnCzk3LotX_Ppgt_cVOqylta76TYGeAJMI8tfC2m4UxXlENXr9mk3UNQIiC2Lf6Ry9SbTUQ5bDXsUyB3dmm8jK1A4aJK2soBRv1zTyazMtCrW2p7_sRF1JviuMoUgm/s1600/Image7.png" /></a></div>
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<span style="font-family: , serif;">2肩膀後</span><span style="font-family: , serif;">側:</span></div>
<div style="text-indent: -24px;">
<span style="font-family: , serif;">甲、觀察重點: </span> 請客戶將雙手伸直,並且肩膀往後伸直,注意兩邊是否力量有所差異。</div>
<div style="text-indent: -24px;">
<span style="font-family: , serif;"></span></div>
<div style="text-indent: -24px;">
<span style="font-family: , serif;">乙、位置: 找到肩胛骨下緣,靠近棘下肌的位置。</span><br />
<span style="font-family: , serif;"><br /></span>
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<span style="font-family: , serif;">3肩膀外</span><span style="font-family: , serif;">側:</span></div>
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<span style="font-family: , serif;">甲、觀察重點: </span>請客戶將雙手伸直,並且肩膀往外展,注意兩邊是否力量有所差異。</div>
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<span style="font-family: , serif;">乙、位置: 可以在客戶的側三角肌的位置,靠近肱二頭肌肌腱的地方。</span><br />
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<span style="font-family: , serif;">4肩膀內</span><span style="font-family: , serif;">側:</span></div>
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<span style="font-family: , serif;">甲、觀察重點:請客戶作一個肩膀往內收的動作,給予阻力,觀察兩邊力量是否有所差異。</span></div>
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<span style="font-family: , serif;">乙、位置: 在闊背肌和胸大肌的連結處,應該能找到一個比較緊繃的點,可以試著處理放鬆此點</span></div>
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<span style="font-family: , serif;">5. 肩膀外旋</span><span style="font-family: , serif;">側:</span></div>
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<span style="font-family: , serif;">甲、觀察重點: </span>請客戶作一個肩膀往外轉的動作,給予阻力,觀察兩邊力量是否有所差異。</div>
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<span style="font-family: , serif;">乙、位置: 在肩胛骨外緣,靠近旋轉套肌肌腱處</span>,應該能找到一個比較緊繃的點,可以試著處理放鬆此點<br />
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<span style="font-family: , serif;">6. 肩膀內旋</span><span style="font-family: , serif;">側:</span></div>
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<span style="font-family: , serif;">甲、觀察重點: </span>請客戶作一個肩膀往內轉的動作,給予阻力,觀察兩邊力量是否有所差異。</div>
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<span style="font-family: , serif;">乙、位置: 肩胛下肌靠近肌腱</span>連結處,應該能找到一個比較緊繃的點,可以試著處理放鬆此點<br />
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-73241756405366501432017-02-22T20:06:00.001-08:002017-02-22T20:06:33.766-08:00都講到髖關節了,骨盆的緊繃點呢?<div class="MsoListParagraph" style="margin-left: 42pt; text-indent: -18pt;">
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">上一篇提到髖關節,在這裡當然要提到骨盆的部分囉,</span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">骨盆附近的筋膜也影響到整個骨盆的穩定性,</span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">當然,每個人的緊繃的點有所不同,</span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">但若是沒有時間,找到其中最容易、常見的緊繃點,</span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: , serif; text-indent: -18pt;">可以增加效果,幫助客戶、選手的狀況</span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span>
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">1</span><span style="font-family: "新細明體" , "serif"; text-indent: -18pt;">骨盆前側</span><span lang="EN-US" style="text-indent: -18pt;">:</span><br />
<div class="MsoListParagraph" style="margin-left: 72pt; text-indent: -24pt;">
<span lang="EN-US">甲、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: <span style="font-family: , serif;">客戶躺姿,雙腳膝蓋、骨盆彎曲90度,鼠蹊部或是尾椎部分感受疼痛,或是感覺鼠蹊部分常常覺得沉重,有時不舒服傳遞到尾椎以及前側大腿。</span></span></div>
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<span lang="EN-US">乙、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: 可以用手肘壓在髂骨內緣,靠近髂肌上的筋膜</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlkzumZUwpXUxU0rqbq1ZHJiYujD7cO5R_uOXJJTCk42wP8Jr4yAbs58aNRI9XVYHO4hsTnAYKknZTjFctZGJCEnr4w1WCII3086HB89nioG0lVEumrWhcl4PNQgOIHV8-yK0RzfIyf9ur/s1600/Image1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlkzumZUwpXUxU0rqbq1ZHJiYujD7cO5R_uOXJJTCk42wP8Jr4yAbs58aNRI9XVYHO4hsTnAYKknZTjFctZGJCEnr4w1WCII3086HB89nioG0lVEumrWhcl4PNQgOIHV8-yK0RzfIyf9ur/s320/Image1.png" width="305" /></a></div>
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<span style="font-family: "新細明體" , "serif"; text-indent: -18pt;">2骨盆後側</span><span lang="EN-US" style="text-indent: -18pt;">:</span><br />
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<span lang="EN-US">甲、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: <span style="font-family: , serif;">請客戶做出軀幹往後伸直的動作,若是主動角度不足,特別是請客戶將後髂上棘往前方推,骨盆活動度不足,可考慮放鬆此點。</span></span></div>
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<span lang="EN-US">乙、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: 位於髂腰韌帶的位置,骨盆和腰椎交界的位置</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzKLew2hMIWG7cTP39nk7Oyb26LUUzwkvt6dZeFcWx9c2_LN6bdd5I75XK2whHk_mvNHnjJuxuYexXSP_9s_JRK69cfPZT8vKKUqaMPNm3jLJIyqDS482uKkQdBS7vrViZxEZNPPbEddl7/s1600/Image.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzKLew2hMIWG7cTP39nk7Oyb26LUUzwkvt6dZeFcWx9c2_LN6bdd5I75XK2whHk_mvNHnjJuxuYexXSP_9s_JRK69cfPZT8vKKUqaMPNm3jLJIyqDS482uKkQdBS7vrViZxEZNPPbEddl7/s400/Image.png" width="347" /></a></div>
<span lang="EN-US"><br /></span></div>
<span style="font-family: "新細明體" , "serif"; text-indent: -18pt;">3骨盆外側</span><span lang="EN-US" style="text-indent: -18pt;">:</span><br />
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<span lang="EN-US">甲、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: 請客戶外展不痛的那隻腳,此時疼痛的那腳完全的承重,疼痛腳的臀部因此可能產生不舒服。</span></div>
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<span lang="EN-US">乙、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: </span><span style="font-family: , serif; text-indent: 0px;">後髂上棘以及大轉子連線的中點</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnfJ9H4maEcVm2SYqB93QLZv9502kGp1Pj0LjQP8MgdfrasIDLH6KZY7buVHsdNmGw0pYsU0maY5p4ord_PO5s3mNT_U9PIfULT5MK_Mx76Njp_85JxHyjMzDanDAEIkxmahLvGO1mx3LJ/s1600/Image3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnfJ9H4maEcVm2SYqB93QLZv9502kGp1Pj0LjQP8MgdfrasIDLH6KZY7buVHsdNmGw0pYsU0maY5p4ord_PO5s3mNT_U9PIfULT5MK_Mx76Njp_85JxHyjMzDanDAEIkxmahLvGO1mx3LJ/s400/Image3.png" width="400" /></a></div>
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<span style="font-family: "新細明體" , "serif"; text-indent: -18pt;">4骨盆內側</span><span lang="EN-US" style="text-indent: -18pt;">:</span><br />
<div class="MsoListParagraph" style="margin-left: 72pt; text-indent: -24pt;">
<span lang="EN-US">甲、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: <span style="font-family: , serif;">肚臍下方微微的腫脹,常常是開完刀、剖腹的女性</span></span></div>
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<span lang="EN-US">乙、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: 肚臍下方三指幅</span><br />
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<span style="font-family: "新細明體" , "serif"; text-indent: -18pt;">5骨盆外旋</span><span lang="EN-US" style="text-indent: -18pt;">:</span><br />
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<span lang="EN-US">甲、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: 臀中肌的失能可能造成骨盆旋轉上的不協調,也有可能進一步增加腿後肌的張力<span style="font-family: , serif;">。</span></span></div>
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<span lang="EN-US">乙、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: 使用手肘放在臀中肌上的筋膜,就在髂骨正下方,約兩指幅。</span><br />
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">6骨盆內旋:</span></div>
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<span lang="EN-US">甲、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: 請客戶主動將骨盆在水平面上往前旋轉觀察是否有產生不適、角度受限<span style="font-family: , serif;">。</span></span></div>
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<span lang="EN-US">乙、</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: 可尋找臀小肌上的筋膜,約略位於骨盆下方四指幅</span><br />
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<span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 15px; text-indent: 0px;">[想了解自己身體更多嗎?一對一]</span></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-75675994873255219232017-02-20T05:02:00.000-08:002018-05-07T23:00:55.171-07:00找回髖關節的靈活性! 常見於髖關節筋膜緊繃大解密<div class="MsoListParagraph" style="margin-left: 42.0pt; mso-list: l0 level1 lfo1; mso-para-margin-left: 0gd; text-indent: -18.0pt;">
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<span lang="EN-US">上一篇講到的是膝蓋附近的筋膜放鬆點,</span></div>
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此篇我們要講解的是髖關節附近的筋膜點<br />
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髖關節的活動度非常重要,<br />
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然而,久坐的現代人,卻也犧牲了髖關節的靈活度,<br />
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要如何使緊繃的肌肉快速放鬆,<br />
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看看以下整理出來的常見筋膜緊繃點,<br />
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一起來了解一下吧!</div>
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<!--[if !supportLists]--><span lang="EN-US">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span></div>
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<span lang="EN-US"><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"></span></span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">髖前側</span><span lang="EN-US">: <o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">甲、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">請客戶直膝抬腿,給予阻力,力量較差的可進一步處理</span><span lang="EN-US"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">乙、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">大腿上端</span><span lang="EN-US">1/6</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">、外側</span><span lang="EN-US">1/3</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">。縫降肌的內側</span><span lang="EN-US"><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghXClPjTSHGVVjIrjGXpT3HXr3AEwHkxIspLPfHh6tTZPfcw3fHUVmsXvpolAd2UYUkzU8faDskypILVL7nnu9i-sGI6kbHoL1dITUBBgfmV4cARVcr38Ow67hhWxPlkO38J4iIb38NcYk/s1600/Image.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghXClPjTSHGVVjIrjGXpT3HXr3AEwHkxIspLPfHh6tTZPfcw3fHUVmsXvpolAd2UYUkzU8faDskypILVL7nnu9i-sGI6kbHoL1dITUBBgfmV4cARVcr38Ow67hhWxPlkO38J4iIb38NcYk/s320/Image.png" width="287" /></a></div>
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<!--[if !supportLists]--><span lang="EN-US">2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">髖後側</span><span lang="EN-US">: <o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">甲、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察髖伸直的動作</span><span lang="EN-US"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">乙、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">坐骨粗隆的位置</span><span lang="EN-US"><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfSyMrKn3UJStHz2Qayp2gSm-1ZRlBzTQSbQfiVUIz3nMbHvjHG0geM3Kym7F-9yKzCIldqXdMvqRTOxreVnIWTcTYtCkTpwMf869A_7fIa5ncxALq79LK1X8FIAO39iNwmoOWWEyRIbuh/s1600/Image2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfSyMrKn3UJStHz2Qayp2gSm-1ZRlBzTQSbQfiVUIz3nMbHvjHG0geM3Kym7F-9yKzCIldqXdMvqRTOxreVnIWTcTYtCkTpwMf869A_7fIa5ncxALq79LK1X8FIAO39iNwmoOWWEyRIbuh/s1600/Image2.png" /></a></div>
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<!--[if !supportLists]--><span lang="EN-US">3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">髖外側</span><span lang="EN-US">: <o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">甲、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">請客戶做髖外展動作,觀察兩邊對稱性,動作較小,或是產生疼痛,都可能需要進一步處理</span><span lang="EN-US"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">乙、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">闊筋膜張肌</span><span lang="EN-US"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">甲、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">請客戶做外展動作,若是感受到內側拉扯,或是產生外旋的動作,建議確認內收肌群</span><span lang="EN-US"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">乙、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">內收長肌、股薄肌處,大腿內側,近端</span><span lang="EN-US">1/3</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">處</span><span lang="EN-US"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">甲、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">請客戶做翹腳的動作,觀察兩邊是否有差異,較少的一側建議確認外轉肌群</span><span lang="EN-US"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">乙、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">位置</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">大轉子和薦椎連線之一半</span><span lang="EN-US"><o:p></o:p></span></div>
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<!--[if !supportLists]--><span lang="EN-US">甲、</span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">觀察重點</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">請客戶做內轉的動作觀察兩邊是否有差異,較少的一側建議確認外轉肌肉</span></div>
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<span style="font-family: , serif; font-size: 12pt;">乙、位置</span><span lang="EN-US" style="font-family: "calibri" , sans-serif; font-size: 12pt;">: </span><span style="font-family: , serif; font-size: 12pt;">大腿前側,近端</span><span lang="EN-US" style="font-family: "calibri" , sans-serif; font-size: 12pt;">1/3</span><span style="font-family: , serif; font-size: 12pt;">,靠近縫降肌以及內收肌群之間。</span></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-18989315548701043632017-02-13T07:26:00.000-08:002018-05-07T23:01:29.088-07:00聽說膝蓋附近也有常緊繃的點阿?<div style="text-align: left;">
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<span style="font-family: , serif; font-size: 13.5pt;">膝蓋是人體身上穩定的關節,</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">而常常,膝蓋附近的問題是肌肉收縮並非最有效率,</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">舉例來說,我們膝蓋前側的肌肉,最大塊的就是股四頭肌,</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">它做為我們膝蓋伸直的主要肌群,也同時是緩衝力量的重要角色</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">可以試試看,當你下樓梯時,緩緩的下,是否上面的大腿前側特別酸呢</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;">?<o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">這就是大腿前側肌肉正在吸收衝力,做一個煞車的動作囉</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;">!<o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">但有時,若是筋膜過度緊繃,肌肉收縮的效果自然下降,</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">使的膝蓋附近的壓力上升,</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">那膝蓋痛就是一個結果了。</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">放鬆附近常常緊繃的筋膜點,</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">對於膝蓋的保健也有所幫助,</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">注意放鬆時,不需要太過用力,</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: , serif; font-size: 13.5pt;">切記,我們是放鬆筋膜,不是肌肉</span><span lang="EN-US" style="font-family: "times new roman" , serif; font-size: 13.5pt;">!<o:p></o:p></span></div>
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<b><span style="font-size: large;">針對膝蓋附近的6個點作介紹,以及實用小撇步</span></b></div>
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<b>1. 膝蓋前側:</b></div>
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<b> 位置:髕骨和鼠蹊部連線之中點、股四頭和髂脛束交界</b></div>
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<b> 觀察重點: 上下樓梯、單腳承重前側膝蓋疼痛</b></div>
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2. <b>膝蓋後側:</b></div>
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<b> 位置: 臀部肌肉和腘窩連線之中間點,半鍵半膜之間</b></div>
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<b> 觀察重點: 觀察膝蓋彎曲,深蹲、過度伸展膝蓋產生不舒服</b></div>
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3. <b>膝蓋外側:</b></div>
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<b> 位置: 髂脛束外側中點,摸摸自己的大腿外側,硬硬的一條就是囉,摸到它的中間點</b></div>
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<b> 觀察重點: 試試看整隻腳往外展,給予對方阻力,有一側力量較差,即可以嘗試處理</b></div>
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4 <b>膝蓋內側:</b></div>
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<b> 位置: 膝蓋內側,大約在膝蓋關節線往上三、四指幅。股薄肌&內收長肌交界</b></div>
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<b> 觀察重點: 試試看整隻腳往內收,給予對方阻力,有一側力量較差,即可以嘗試處理</b></div>
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<b>5膝蓋外轉側:</b></div>
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<b> 位置: 後側膝蓋,大腿末端1/3,靠近髂脛束和股二頭肌位置。</b></div>
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<b> 觀察重點:請客戶蹲下,膝蓋彎曲較不足的那一側,可能是有問題的一側。可以嘗試觀察這點的質地。</b></div>
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<b>6. 膝蓋內旋側:</b></div>
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<b> 位置: 股內側肌,位於膝蓋內側,膝蓋伸直時,可以看到有些許隆起的大腿前、內側肌肉</b></div>
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<b> 觀察重點: 請客戶蹲下,膝蓋膝蓋彎曲較不足的那一側,可能是有問題的一側。可以嘗試觀察這點的質地。</b></div>
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<b>以上的筋膜放鬆點,是根據筋膜鬆動書上所寫的參考,以上的點不一定適用所有的人,重要的還是要觀察、仔細的透過動作分析才能更加確定所做的是最適合客戶的狀況。</b></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-63594423389626655082017-02-08T08:40:00.000-08:002018-05-07T23:02:39.402-07:00筋膜放鬆 第一彈 (1/6)--肩胛骨<div class="MsoNormal" style="text-align: left; text-indent: 24pt;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">本周,尼西健康小學堂和</span><span lang="EN-US">True
Fitness</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">的幾位優秀教練一起透過</span><span lang="EN-US">F--</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">筋膜鬆動</span><span lang="EN-US">(Fascial Manipulation)</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">來一同內訓,我也想藉此機會也分享我們所學的。</span><span lang="EN-US"><o:p></o:p></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">筋膜,具有方向性的組織,共有分成三層,淺、中、深,它就像是水波一樣,若是你改變筋膜的鬆緊度,就像是在水波上丟一塊石頭一樣,往往能夠激起一個水波,但有時可能稍縱即逝,往往你需要完整處理整個身體的筋膜方向</span><span lang="EN-US">(</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">分成六個方向</span><span lang="EN-US">)</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">,又或者針對局部的區域完整處理六個方向的其中一個,效果更加顯著。</span><span lang="EN-US"><o:p></o:p></span></div>
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<span style="font-family: "新細明體" , "serif"; font-size: 12.0pt;"> 這麼說可能太難懂,舉個簡單的例子好了,今天小傅在診所遇到一位伯伯,只要手抬到90度,就明顯覺得前側肩膀和後側部分疼痛,小傅快速的觀察,看看肩胛骨的活動,左手(疼痛側)明顯的肩胛骨活動較少,另外也有明顯的wining scapula (</span><span style="font-family: , serif;">翼狀肩),這時候,我選擇去處理肩胛骨附近的筋膜放鬆點,想知道是哪些點嗎? 一起看下去吧.......</span></div>
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<span style="font-family: "新細明體" , "serif"; font-size: 12.0pt;"> 開始前,先來個行前訓練,放鬆時,不需要太用力,因為是筋膜,所以大約維持60秒就可以(時間太久可能會發炎),也不是在撥筋,記得,我們是在處理肌肉外層的筋膜,不是在按壓肌肉....</span></div>
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<span style="font-family: , serif; font-size: 16px;"><b> 針對肩胛骨附近的六個點作介紹,以及實際的小撇步</b></span></div>
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<!--[if !supportLists]--><span lang="EN-US">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">肩胛骨前側</span><span lang="EN-US">: </span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">胸小肌起始點</span><span lang="EN-US">-</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">喙突</span><span lang="EN-US"><o:p></o:p></span></div>
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<span style="font-family: , serif;"> 觀察重點: 請客戶做一個圓肩動作,觀察兩邊對稱性,比較少的那一側,是需處理的。</span><br />
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<span style="font-family: , serif;"> 小提醒: 壓的力道不需要特別大,找到當中的綢化點(糊糊的)即可。</span><br />
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2.<span class="Apple-tab-span" style="white-space: pre;"> </span>肩胛骨後側:</div>
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觀察重點: 請客戶做夾肩胛骨的動作,觀察任何不對稱,<span style="font-family: , serif;">比較少的那一側,是需處理的</span>。<br />
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小提醒: 準確位置為胸椎第四節,可以用乳頭的連線當作一個標準,雙乳頭連線高度大約<br />
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為第四節的位置…</div>
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3.<span class="Apple-tab-span" style="white-space: pre;"> </span>肩胛骨外側</div>
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觀察重點: 請客戶手臂外開,給予阻力,觀察兩邊的力量、反應差異,較差的是要處理。</div>
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小提醒: 位置為二頭肌長頭和三角肌(外側、後側)交接處。</div>
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4 <span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">肩胛骨內側</span></div>
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<span style="font-family: , serif; text-indent: -24pt;">觀察重點</span><span lang="EN-US" style="text-indent: -24pt;">: </span><span style="font-family: , serif; text-indent: -24pt;">若是做伏地挺身動作,肩胛骨中間空隙超大</span><br />
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<span style="font-family: , serif; text-indent: -24pt;">小提醒</span><span lang="EN-US" style="text-indent: -24pt;">: </span><span style="font-family: , serif; text-indent: -24pt;">位置大約在腋下下方的三指幅,約略在前鋸肌的位置</span></div>
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5 <span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">肩胛骨外轉處</span></div>
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<span style="font-family: , serif; text-indent: -24pt;">觀察重點</span><span lang="EN-US" style="text-indent: -24pt;">: </span><span style="font-family: , serif; text-indent: -24pt;">請客戶嘗試外轉動作,處理較差的一側</span><br />
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<span style="font-family: , serif; text-indent: -24pt;">小提醒</span><span lang="EN-US" style="text-indent: -24pt;">: </span><span style="font-family: , serif; text-indent: -24pt;">位於提肩胛肌,約略在和斜角肌的交界處</span></div>
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<span lang="EN-US"><span style="font-stretch: normal; font-variant-numeric: normal; line-height: normal;">6 </span><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">肩胛骨內旋處</span></div>
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<span style="font-family: , serif; text-indent: -24pt;">觀察重點</span><span lang="EN-US" style="text-indent: -24pt;">: </span><span style="font-family: , serif; text-indent: -24pt;">請客戶做手碰處對側肩膀的動作</span><span lang="EN-US" style="text-indent: -24pt;">(</span><span style="font-family: , serif; text-indent: -24pt;">像是圍巾一般</span><span lang="EN-US" style="text-indent: -24pt;">)</span><span style="font-family: , serif; text-indent: -24pt;">,角度不足邊須處理</span><br />
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<span style="font-family: , serif; text-indent: -24pt;">小提醒</span><span lang="EN-US" style="text-indent: -24pt;">: </span><span style="font-family: , serif; text-indent: -24pt;">位置在鎖骨中段下方</span></div>
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最後,回到這故事的主角--伯伯身上,我其實處理了最肩胛骨的內旋筋膜點,此處非常敏感,因此也需要和客戶有些溝通,以及處理了其他5個點( 有些並未有問題,只是檢測),最後伯伯在執行抬手、二頭肌測試、外轉的力量都有所改善.....最後在請他好好回去練胸椎的旋轉。</div>
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重要的不是技巧本身,重點還是好好分析動作的品質,希望這篇文章對您也有幫助,再接續的文章,我會把剩下的幾個關節,膝蓋、髖關節、肩膀、骨盆、手肘......分篇介紹囉</div>
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<b><span style="font-size: large;">重點摘要</span></b>:</div>
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1.肩膀疼痛,多考慮肩胛骨的活動</div>
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2.筋膜放鬆成為武器之一阿</div>
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3.透過不同動作觀察對稱性,處理較少的那一側</div>
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小編介紹:<br />
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傅宥霖 (小傅)</div>
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<span style="background-color: #f1f0f0; color: #4b4f56; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 13px; text-align: left; white-space: pre-wrap;">尼西健康小學堂 講師
台灣大學物理治療研究所畢
中華民國雪橇協會 隨隊治療師
台灣大學田徑隊 隨隊物治療師
大同高中體操隊 隨隊治療師
國家高考物理治療師</span></div>
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小傅的夢想:</div>
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專業: 追求卓越、持續學習</div>
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同理他人: 重點是客戶的目標、想完成的活動</div>
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帥: 身心靈都健康就是帥</div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com1tag:blogger.com,1999:blog-1155772444564785078.post-66028465628107865072017-01-30T03:25:00.001-08:002017-01-30T03:25:05.920-08:00這是一段熱愛籃球男人,谷底爬起的故事!(part 1)<div style="text-align: center;">
事情是這樣的,<br />
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有一位熱愛籃球的男子(以下取個暱稱阿銘),<br />
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<span style="font-family: , serif;">從國中就開始請教練教他打籃球,</span><br />
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<span style="font-family: , serif;">但在</span><span lang="EN-US">10</span><span style="font-family: , serif;">年前,因為一次意外,他的十字韌帶徹底斷裂,</span><br />
<span style="font-family: , serif;"><br /></span>
<span style="font-family: , serif;">至此之後,阿銘只要打完球,就一定會不舒服,必須常常冰敷,</span><br />
<span style="font-family: , serif;"><br /></span>
<span style="font-family: , serif;">有個機會來到尼西健康小學堂</span><span lang="EN-US">……</span></div>
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尼西希望透過這個男人的故事,<br />
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來分享尼西健康小學堂是如何設計10週的課表!</div>
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<a href="http://twimg.edgesuite.net/images/ReNews/20160325/640_f0b5e6b7fdde1651a956bd8fa4de5a6c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="「Kobe」的圖片搜尋結果" border="0" src="http://twimg.edgesuite.net/images/ReNews/20160325/640_f0b5e6b7fdde1651a956bd8fa4de5a6c.jpg" height="320" width="213" /></a></div>
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小編自己私心喜歡Kobe嘛!</div>
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<b><span lang="EN-US">Week
1 : FMS </span></b><b><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">評估、整體性評估、設定目標</span><span lang="EN-US"><o:p></o:p></span></b></div>
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<b><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></b></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">當客戶</span><span lang="EN-US">”</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">第一次</span><span lang="EN-US">”</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">來到尼西小學堂,我們往往會先測試七個功能性動作測試</span><span lang="EN-US">(FMS)</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">,</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">此系統包含了上下肢的活動評估</span><span lang="EN-US">(</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">肩膀、直膝抬腿</span><span lang="EN-US">)</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">、軀幹穩定</span><span lang="EN-US">(</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">旋轉穩定度、軀幹穩定伏地挺</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span>
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">身</span><span lang="EN-US">)</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">、以及整合性功能</span><span lang="EN-US">(</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">像是深蹲、跨欄、分腿蹲</span><span lang="EN-US">)。</span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">目標是找到客戶的</span><span lang="EN-US">”</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">弱連結</span><span lang="EN-US">”</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">,告訴為何客戶在打球跳躍時總是覺得膝蓋有所不舒服。</span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">在阿銘身上,我們看到了嚴重的下肢活動度不足的現象,以及深蹲和跨欄的失能,</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span>
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">因此在接下來的幾週,</span><span style="font-family: , serif;">我們根據</span><span lang="EN-US">”</span><span style="font-family: , serif;">客製化</span><span lang="EN-US">”</span><span style="font-family: , serif;">的矯正課表幫助他完成想打球的夢想。</span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">測試</span><span lang="EN-US"><o:p></o:p></span></div>
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<td style="background: red; border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">原始分數</span><span lang="EN-US"><o:p></o:p></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">總分</span><span lang="EN-US"><o:p></o:p></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">深蹲</span><span lang="EN-US"><o:p></o:p></span></div>
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<span lang="EN-US">1<o:p></o:p></span></div>
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<span lang="EN-US">1<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">跨欄</span><span lang="EN-US"><o:p></o:p></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">左</span><span lang="EN-US"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">2<o:p></o:p></span></div>
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<span lang="EN-US">2<o:p></o:p></span></div>
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<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">右</span><span lang="EN-US"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">2<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">左</span><span lang="EN-US"><o:p></o:p></span></div>
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<span lang="EN-US">1<o:p></o:p></span></div>
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<span lang="EN-US">1<o:p></o:p></span></div>
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<span lang="EN-US">1<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">左</span><span lang="EN-US"><o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">3<o:p></o:p></span></div>
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<td rowspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.55pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">3<o:p></o:p></span></div>
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</tr>
<tr>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">右</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">3<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td rowspan="2" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: dash-small-gap windowtext .5pt; mso-border-top-alt: dash-small-gap windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.8pt;" valign="top" width="138"><div class="MsoNormal">
<span style="color: red; font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">肩關節測試</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">左</span><span lang="EN-US"><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-/+<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-<o:p></o:p></span></div>
</td>
<td rowspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.55pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">右</span><span lang="EN-US"><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-/+<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td rowspan="2" style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.8pt;" valign="top" width="138"><div class="MsoNormal">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">直膝抬腿</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">左</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">1<o:p></o:p></span></div>
</td>
<td rowspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.55pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">1<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">右</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">1<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: dashed windowtext 1.0pt; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-bottom-alt: dash-small-gap windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.8pt;" valign="top" width="138"><div class="MsoNormal">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">軀幹穩定伏地挺身</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">左</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">2<o:p></o:p></span></div>
</td>
<td rowspan="2" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.55pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">2<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: dash-small-gap windowtext .5pt; mso-border-top-alt: dash-small-gap windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.8pt;" valign="top" width="138"><div class="MsoNormal">
<span style="color: red; font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">軀幹伸展測試</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-/+<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td rowspan="2" style="border-bottom: dashed windowtext 1.0pt; border-left: solid windowtext 1.0pt; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-bottom-alt: dash-small-gap windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.8pt;" valign="top" width="138"><div class="MsoNormal">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">旋轉穩定度</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">左</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">2<o:p></o:p></span></div>
</td>
<td rowspan="3" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.55pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">2<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
</td>
</tr>
<tr>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">右</span><span lang="EN-US"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">2<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: dash-small-gap windowtext .5pt; mso-border-top-alt: dash-small-gap windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.8pt;" valign="top" width="138"><div class="MsoNormal">
<span style="color: red; font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">軀幹彎曲測試</span><span lang="EN-US" style="color: red;"><o:p></o:p></span></div>
</td>
<td style="background: red; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 25.1pt;" valign="top" width="42"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-/+<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 104.5pt;" valign="top" width="174"><div align="center" class="MsoNormal" style="text-align: center;">
<span lang="EN-US">-<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
上表示阿銘第一次FMS表現</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<b><span lang="EN-US">Week
2 </span></b><b><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">、</span><span lang="EN-US">3 : </span></b><b><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">建立足夠活動度</span><span lang="EN-US"><o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<b><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">經過第一週的評估和檢察,我們為阿銘設計了每週的進度和課表。</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">由於良好、效率的彈跳,必須使人的足部和地面反作用力產生良好的傳遞,</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">但阿銘的腳,因為<span style="background-color: orange;">長期的不正常骨頭排列</span>,導致<span style="background-color: orange;">腳踝角度受限、足弓塌陷、拇趾外翻</span>。</span><br />
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">這像是一個彈簧失去彈性,無法有效的收縮,當然無法反彈產生足夠的力量,</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1WVN70TQehuYjYcVWZ2S6iJq9Tx6rMe6eTEDODb4PmHLUI_9aSmJfG1Chrk5W6oQidTvdgvhNYedEvXFelvJnso1GP1cWxDP4B_qEqd80eAi5J-JJvVqkBLB0f9CCZn4b23lm63K-R00s/s1600/%25E6%2596%25B0%25E5%259C%2596%25E7%2589%2587.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1WVN70TQehuYjYcVWZ2S6iJq9Tx6rMe6eTEDODb4PmHLUI_9aSmJfG1Chrk5W6oQidTvdgvhNYedEvXFelvJnso1GP1cWxDP4B_qEqd80eAi5J-JJvVqkBLB0f9CCZn4b23lm63K-R00s/s320/%25E6%2596%25B0%25E5%259C%2596%25E7%2589%2587.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">在FR作者的示範影片中,呈現相同的解釋<br /><br /></td></tr>
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由於我們在跳躍的時候,需要足夠的腳踝活動度,</div>
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人的身體非常聰明,</div>
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活動不足,那就外八吧,許多人於是走路總是後腳明顯的往外撇......</div>
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所以每次跳躍時,都會產生下肢的旋轉,</div>
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也可能是造成膝蓋長期打球後不舒服的兇手,</div>
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於是我們開始從腳踝的部分處理起</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg92YbDNs1Fkslg2mhy6VruDyjGd92jeCU2mcYwkEpVYIBiMl0gjir0n4eRmvbE9ynxY5TGJ_FdvCgzFP9DMSUd3JuJ-e_BOvzxmFCqB-W0cjGIThW0BWWlg7kxN2IWy_enCf3-ZbzS9VtF/s1600/%25E4%25B8%258B%25E8%25BC%2589.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="315" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg92YbDNs1Fkslg2mhy6VruDyjGd92jeCU2mcYwkEpVYIBiMl0gjir0n4eRmvbE9ynxY5TGJ_FdvCgzFP9DMSUd3JuJ-e_BOvzxmFCqB-W0cjGIThW0BWWlg7kxN2IWy_enCf3-ZbzS9VtF/s320/%25E4%25B8%258B%25E8%25BC%2589.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">脛後肌過度緊崩</td></tr>
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<span style="font-family: 新細明體, serif;">發現阿銘的脛後肌非常緊繃,也導致這塊肌肉失去應該有的功能,</span><br />
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<span style="font-family: 新細明體, serif;">這塊肌肉主要的功能是產生足內翻(足弓也因此產生)</span><br />
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<span style="font-family: 新細明體, serif;">然而因為長期活動度不足,這塊肌肉失去了最好施力的位置</span><br />
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;">這也是為何長期跳躍情況下,阿銘的腳踝活動度越來越差,</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;"><br /></span>
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;">也不斷使用壓扁足弓方式來借空間使用,</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;"><br /></span>
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;">卻使的拇指外翻和和足部骨頭越來越歪。</span><span lang="EN-US"><o:p></o:p></span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;"><br /></span>
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<span style="font-family: 新細明體, serif;">於是我們第一要素就是先建立腳踝的關節活動度</span><br />
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">兩週後,膝蓋的不舒服得到了解決。</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span>
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">然而為了使身體更好使用,並且避免緊繃的肌肉再一次緊繃,</span><br />
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span>
<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">我們建議阿銘持續往第四、五週的核心訓練進行......(待續)</span></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-72639830722192474312017-01-27T00:28:00.002-08:002017-01-27T03:15:25.574-08:00每次深蹲、彎腰動作,我的大腿就卡住了.......和腰大肌收縮有關!?<div style="text-align: center;">
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">上周末小傅和晴晴老師到台南講課,</span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">過程中我們做了一個簡單的</span><span lang="EN-US">Lunge</span><span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">動作,其中一位教練馬上問我,</span></div>
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<span style="font-family: "新細明體" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">老師: 為什麼我的右腳<span style="color: red; font-size: large;">大腿卡卡</span>的啊?</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcbB0CzjNPZ96et-9FTxkp4GXxXk1dlsvnd0wbcggODsT5al2l9LYVeTY-jI5WB3Uftkchac8aGeDAEc_JMSbXMnXACH-m_FYol5oLg7QQGDbHnngmyPo0_qLd6etmoyP5ax_hjOiJthQk/s1600/lunge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcbB0CzjNPZ96et-9FTxkp4GXxXk1dlsvnd0wbcggODsT5al2l9LYVeTY-jI5WB3Uftkchac8aGeDAEc_JMSbXMnXACH-m_FYol5oLg7QQGDbHnngmyPo0_qLd6etmoyP5ax_hjOiJthQk/s1600/lunge.jpg" /></a></div>
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<span style="font-family: , serif;">這問題,問得太好了!!</span></div>
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<span style="font-family: , serif;">今天介紹一塊身體當中最神秘的肌肉</span></div>
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<span style="color: red; font-family: , serif;"><b><u>腰大肌</u></b></span></div>
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<img alt="「psoas」的圖片搜尋結果" height="320" src="https://www.yoganatomy.com/wp-content/uploads/2011/10/psoas_muscle_yoga_anatomy_3D.png" width="305" /></div>
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這塊肌肉功能超級多的,光是看它連結的位置就知道,</div>
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它一路由上方的橫膈膜、胸椎第12節、5節腰椎連結到下方的骨盆和大腿骨。</div>
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在研究上,以前的科學家都認為它是身體當中主要的髖曲肌(把你大腿往上抬的)</div>
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到了1995年,才有一位學者提出</div>
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"嘿!!哥我覺得腰大肌距離脊椎這麼近,應該是用來穩定腰椎吧!"</div>
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於是,大家漸漸開始思考,或許腰大肌功能還有保護腰的穩定吧</div>
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但是,直到2002年,才有一個精采的離體實驗(就是把大體的腳切下來的實驗啦)</div>
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利用一系列研究過程,提出一個看法!!!!!</div>
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那就是.......在不同角度時,腰大肌還有一個巨大功能是"<span style="color: red;"><b>維持大腿骨於髖臼的穩定</b></span>"</div>
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<tr><td style="text-align: center;"><img alt="「髖臼 腰大肌」的圖片搜尋結果" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTaxBNnZOiAreBwVS7av1cMX6-0r51gQl7d5OCkaUIzGYHsvv5G" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">把你往下壓就穩定了....</td></tr>
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沒錯!!因為腰大肌通過股骨頭的前側,當它收縮時,產生往下壓的穩定力量,</div>
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回到此教練的問題</div>
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許多人前側緊緊、大腿卡卡、就和這塊肌肉的收縮<b><span style="color: orange; font-size: large;">沒效率</span></b>有關係阿阿阿阿<br />
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<img alt="「疑惑」的圖片搜尋結果" height="133" src="https://pic.pimg.tw/blackie1130/1409841836-2677496516.jpg" width="320" /></div>
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<span style="font-size: x-small;">什麼!!!腰大肌要怎麼練啊!到底?</span></div>
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這時候,我不得不介紹一位我最近很發漏的矯正專家--<span style="background-color: white; color: #111111; font-family: "roboto" , "arial" , sans-serif; font-size: 14px; white-space: pre-wrap;">Dr. Evan Osar</span></div>
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<span style="color: #111111; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; white-space: pre-wrap;">簡單的來說Dr Osar的核心想法就為以下三點</span></span></div>
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<span style="color: #111111; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; white-space: pre-wrap;">1. 好的呼吸決定核心肌肉收縮的協調</span></span></div>
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<span style="color: #111111; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; white-space: pre-wrap;">2.關節必須留在好的位置</span></span></div>
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<span style="color: #111111; font-family: "roboto" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px; white-space: pre-wrap;">3.在各項功能動作中結合好的呼吸和關節位置</span></span></div>
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<span style="font-size: x-small;">生活壓力大時,別忘了好好的呼吸阿!!!</span></div>
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差點又要離題了,</div>
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回到教練的問題,你的腰大肌收縮效率不是力量、不是力量、不是力量!</div>
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是控制、<span style="font-size: large;">是控制</span>、<span style="font-size: x-large;">是控制</span></div>
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在執行深蹲、lunge 時呼吸的控制、骨盆的後傾、臀肌過度緊縮都有機會造成問題....</div>
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許多時候,過度緊縮的臀肌,造成大腿股的頭微微向前,</div>
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此時,髖關節位置離開中心,腰大肌又無法好好的扮演好穩定髖關節的角色</div>
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結果就是</div>
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怎麼做就是卡.......</div>
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但是,總不能因為卡就不做訓練吧!</div>
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在Dr Evan Osar的影片中提到幾個訓練重點可以提供大家</div>
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1.將雙腳放在牆壁上,90度左右</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivETTVLz4RXyDZqk39fm-Mn1P62z72p7LCkS1urM_01Nt8BAC3QAXiABE5jK_2gUU9fdXd9CfdmRfdXzb99NwsrZ0-D_H_g7lODbj8xJpov4d9YI7gbKBiAMzrr63kURcI5jHkUQCVNt_7/s1600/%25E6%2596%25B0%25E5%259C%2596%25E7%2589%2587.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivETTVLz4RXyDZqk39fm-Mn1P62z72p7LCkS1urM_01Nt8BAC3QAXiABE5jK_2gUU9fdXd9CfdmRfdXzb99NwsrZ0-D_H_g7lODbj8xJpov4d9YI7gbKBiAMzrr63kURcI5jHkUQCVNt_7/s320/%25E6%2596%25B0%25E5%259C%2596%25E7%2589%2587.png" width="320" /></a></div>
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此時,請注意,腰椎有個良好的排列,</div>
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腹橫肌、呼吸有良好的控制</div>
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(小提醒:看文章的你,若是看不懂,代表你需要請問教練或事物理治療師囉~不要自己亂練喔)<br />
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2.輕輕將腳抬離牆壁,大約到90度以上一些些,<br />
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此時,注意不要用淺層的肌肉來完成,<br />
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可以摸摸妳的股四頭肌、縫降肌、闊筋膜張肌<br />
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讓她們處於休息的位置,單純啟動你的腰大肌吧<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzMp0K0fm5Onv2fUbT42GpiBXfeyXutpBc-ysi3hH-eM7bmoxHK1eT9qJ4kDHPzd4xu2qNVtm8JEDHkiEkG6zgbpL30ZnIrefH1SgTz-XpE4OZe9wBrPEd-QHWoudeePEkZ0Rwhwra4wm6/s1600/%25E6%2596%25B0%25E5%259C%2596%25E7%2589%2587.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzMp0K0fm5Onv2fUbT42GpiBXfeyXutpBc-ysi3hH-eM7bmoxHK1eT9qJ4kDHPzd4xu2qNVtm8JEDHkiEkG6zgbpL30ZnIrefH1SgTz-XpE4OZe9wBrPEd-QHWoudeePEkZ0Rwhwra4wm6/s320/%25E6%2596%25B0%25E5%259C%2596%25E7%2589%2587.bmp" width="320" /></a></div>
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好的!如果你和我一樣,根本抓不到確切用力的感覺</div>
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沒關係!!很多人剛學新的動作都是這樣的,</div>
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但我只希望你記得一件事情,<br />
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以後,當髖關節卡卡時,不要忘了神祕的肌肉--腰大肌<br />
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它或許沒有好好的工作<br />
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而核心穩定誘發才是解決的關鍵<br />
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不是瘋狂的拉筋ㄚㄚㄚㄚ</div>
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影片連結:https://www.youtube.com/watch?v=-tG96Rog81U</div>
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小編介紹:<br />
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<img height="320" src="https://scontent-tpe1-1.xx.fbcdn.net/v/t34.0-12/16358431_10206917791298318_893732295_n.jpg?oh=0c1fa45e4be2917a32743cc31c9ae175&oe=588D85F9" width="240" /></div>
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傅宥霖 (小傅)</div>
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<span style="background-color: #f1f0f0; color: #4b4f56; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 13px; text-align: left; white-space: pre-wrap;">尼西健康小學堂 講師
台灣大學物理治療研究所畢
中華民國雪橇協會 隨隊治療師
台灣大學田徑隊 隨隊物治療師
大同高中體操隊 隨隊治療師
國家高考物理治療師</span></div>
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我的使命:</div>
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絕對專業: 追求卓越、持續學習</div>
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絕對同理他人: 重點是客戶的目標、想完成的活動</div>
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絕對要帥: 身心靈都健康就是帥</div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-42478907496208544202016-11-25T04:29:00.002-08:002016-11-25T04:30:58.647-08:00解開關於車手的密碼:髖關節的秘密<div style="-webkit-text-stroke-color: rgb(0, 0, 0); -webkit-text-stroke-width: initial; font-family: Helvetica; font-size: 22px; line-height: normal;">
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<span style="font-kerning: none;"><span class="Apple-tab-span" style="font-size: 12px; white-space: pre;"> </span>相信有許多車手都會碰到幾個問題:為什麼我覺得我兩腳踩的感覺不太一樣?為什麼我覺得右腳比較順左腳卻比較卡呢?為什麼我明明已經很努力在踩了,卻會卡在一個地方上不去?到底是哪裡出了問題呢?</span></div>
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<span style="font-kerning: none;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><br />
<span style="font-kerning: none;"> 今天就要告訴你一個車手不可不知的秘密:髖關節比你想像中還要重要!! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8gXzHmd7qcML9V9mADreQLdep1dhKL9v_BfyRoDOu7twrdXunxtwZ-0qM-cNLZb6DzB3Kmam3U2Lgzq424tSLAVSPZGvL3kjU2huLvWAMUOS46T6x69bD0yV0g0eBa5Y67Q9tz0Ty7XwL/s1600/22731.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8gXzHmd7qcML9V9mADreQLdep1dhKL9v_BfyRoDOu7twrdXunxtwZ-0qM-cNLZb6DzB3Kmam3U2Lgzq424tSLAVSPZGvL3kjU2huLvWAMUOS46T6x69bD0yV0g0eBa5Y67Q9tz0Ty7XwL/s400/22731.jpg" width="400" /></a></div>
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<span style="font-kerning: none;"> (圖片來源:華人健康網)</span><br />
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大家可以從上圖中發現,我們腳抬高的程度會跟髖關節的活動度非常有關係!<br />
假如髖關節活動度夠好,髖關節自然就會抬得比較高;反之活動度較差,便比較不好抬高。髖關節活動度差有幾個原因可以解釋:本身髖關節角度受限,周圍的肌肉組織緊繃拉扯,造成腳抬不高、或是髖關節控制能力較不好,就算本身角度足夠,但因為控制不好無法將髖關節彎曲到足夠的角度。讓我們分開來解釋。</div>
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<span style="font-kerning: none;">(一)本身髖關節角度受限</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxg7X0EkiflZ8ZO6PfTyR6AyWIRcT6ggbH_HQIOxHzaGNb7fev1UUge118OvI-xEHNviHa00VKs-ewnCFkSOAZNLqn93Qqinf9-i0qmhKjLzvk8um0UIaE8T2MIWakW9w6hKJcocbqnoSu/s1600/Range-of-motion-in-terms-of-active-flexion-of-hip-knee-flexion.png.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxg7X0EkiflZ8ZO6PfTyR6AyWIRcT6ggbH_HQIOxHzaGNb7fev1UUge118OvI-xEHNviHa00VKs-ewnCFkSOAZNLqn93Qqinf9-i0qmhKjLzvk8um0UIaE8T2MIWakW9w6hKJcocbqnoSu/s400/Range-of-motion-in-terms-of-active-flexion-of-hip-knee-flexion.png.jpeg" width="400" /></a></div>
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若髖關節本身角度受到限制(上圖為示意圖,120度為髖關節屈曲角度),便有可能是因為周圍肌肉組織的關係造成,甚至是股骨頭跟髖臼之間的擺位不正確造成的。常見造成受限的原因可以列出以下幾種:<span style="font-kerning: none;"></span></div>
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1. 同側大腿後側肌肉緊繃(膕旁肌)</div>
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<span style="font-kerning: none;"><span class="Apple-tab-span" style="white-space: pre;"> </span>2. 對側大腿的前側肌肉緊繃(股四頭肌、髂腰肌等等)</span></div>
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<span style="font-kerning: none;"><span class="Apple-tab-span" style="white-space: pre;"> </span>3. 同側小腿後側肌肉緊繃</span></div>
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<span style="font-kerning: none;"><span class="Apple-tab-span" style="white-space: pre;"> </span>4. 背側筋膜練緊繃</span></div>
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<span style="font-kerning: none;"><span class="Apple-tab-span" style="white-space: pre;"> </span>5. 股骨頭與髖臼間不在正確的相對位置上<br />
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<span style="font-kerning: none;"> 對於車手來說,這些問題都是很有可能發生的。</span><br />
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<span style="font-kerning: none;"> 由於要不停的踩踏,大腿前側/後側、以及小腿肌肉容易緊繃;在騎車的過程中,由於上半身必須往前彎曲,也會造成背側筋膜鍊拉緊而變得緊繃;另外車手常會使骨盆卡在固定的角度上去活動股骨頭,也有可能造成股骨頭與髖臼之間相對位置的改變。</span><br />
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<span style="font-kerning: none;"> 建議車手在騎車前後都可以稍微伸展這些肌肉,也可以使用動態伸展的方式,打開髖關節讓他的活動度變得更好!</span></div>
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<span style="font-kerning: none;">(二)髖關節控制能力較差</span><br />
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<span style="font-kerning: none;"> (圖片來源:Greg Dea, 尼西健康小學堂後製)</span><br />
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<span style="font-kerning: none;"> 從上圖可以理解幾件事情,第一件事:右圖中,右髖關節的被動屈曲角度是沒有受限制的;第二件事:左圖中主動抬腿的角度明顯比右圖中被動抬腿的角度低很多;第三件事:Greg 在此篇文章中有提到他抬腿時並沒有任何疼痛產生。那究竟是什麼原因造成被動與主動角度差這麼多呢?</span><br />
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<span style="font-kerning: none;"> 那是因為髖關節主動控制的問題!!!</span><br />
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<span style="font-kerning: none;"> 什麼叫做控制的問題呢?控制問題指的是,你的身體明明有足夠的角度,但是卻忘了怎麼達到這個角度,換句話說就是 ” 我手裡明明拿著一支冰淇淋,但因為忘了怎麼讓手靠進嘴巴,所以都吃不到 “。</span><br />
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<span style="font-kerning: none;"> 常見的矯正方法就是啟動核心肌肉,讓核心穩定身體後,髖關節就自然會抬得更高。如下圖中Greg使用一向下拉的力量,啟動核心後將右腳再次抬起,有沒有發現此時他的右腳抬得更高了呢?</span><br />
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(圖片來源:Greg Dea)<br />
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對於車手來說,髖關節的角度真的是一個非常重要、且非常無法忽視的一個關鍵點。之前有聽過一位車手描述他的經驗:有一段時間我的成績一直沒有進步,有一天在我盤腿坐的時候,突然發現:咦!我的左邊髖關節怎麼這麼卡,再很多次的伸展放鬆及矯正後,打開我的左邊髖關節,騎車的成績也跟著一起被改變了。由此可知,髖關節對於車手來說,是多麽的重要啊!<br />
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髖關節往上會連接到我們的上半身,往下則是我們不斷踩著踏板的雙腿,要如何讓他同時保有活動度又要有一定的穩定性?要如何才能讓他不產生歪斜,改變我們的動作表現呢?<br />
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尼西健康小學堂與焦耳極限訓練中心聯合舉辦,帶你了解更多車手的秘密<br />
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<span style="background-color: white; color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 15px;">「發掘車手的秘密,車手常見問題與矯正性運動」</span><br />
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-53198703597086398052016-11-02T19:30:00.000-07:002016-11-09T03:23:16.250-08:00跳躍訓練的基本動作模組part 1 : 分腿動作檢測<div class="separator" style="clear: both; text-align: left;">
想要自己的跳躍力升等嘛?一起來認識一下跳躍力的基本動作模組吧!</div>
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跳躍力是許多運動不可或缺的基本身體能力;常見的動作體現例如灌籃、衝刺等等.一個好的跳躍力基本力學需要以下關節積極參與:足部大拇指、距下關節、腳踝、膝蓋、屁股、骨盆;上述是基本配備.如果你希望你的跳躍力可以升等的話,上述的關節都必須參與此升等計畫.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHXZeYBfoThYm_D6wpsh1hF_2ZadtGQxcGW8GTWAS3UZ9gJ-g2dNk28QHykRm7jJguttBv0ucLQzBEQpbmPd1ezlyaIyvmNFX7YwWQLZH-WZZFyS3yUeUaq4Ny8bmat9_JK1sZ-_D2cFw4/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-04+%25E4%25B8%258B%25E5%258D%25889.58.02.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHXZeYBfoThYm_D6wpsh1hF_2ZadtGQxcGW8GTWAS3UZ9gJ-g2dNk28QHykRm7jJguttBv0ucLQzBEQpbmPd1ezlyaIyvmNFX7YwWQLZH-WZZFyS3yUeUaq4Ny8bmat9_JK1sZ-_D2cFw4/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-04+%25E4%25B8%258B%25E5%258D%25889.58.02.png" width="640" /></a></div>
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其中;膝蓋關節與髖關節常常被提起;眾所皆知的訓練股四頭、臀大肌等訓練;就不在此贅述.事實上,如果你平常有運動的習慣,這些大肌肉很難無力.今天我要講一個籃球奧運選手的故事,<span style="background-color: #fff2cc;"><b>一開始他只是覺得腳踝很緊、到後來演變成腳底痛;之後就一直覺得自己的爆發力受到限制.尋求我們團隊的協助,</b></span>幫他檢查動作模式是否出了什麼問題.<br />
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一起來看看他的分腿蹲跳躍吧!(因為主要的運動是籃球,所以我選了分腿蹲作為檢測)<br />
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下方gif為左腳在前的分腿蹲跳躍;這位選手主述右腳的腳掌會疼痛,但是執行此動作並不會讓症狀出現.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu4dGpImYRwbSWydR_gRV3rwPiA59pIHU7lDsi6HqcerBWhhl2_uZtCumce82WG0l8fWNCLF90moTlIx-vVMDWfLvSVbnTCPpU6mkGQFLOyT1ke3-X1cHTdbFYpYgQP8d60S4xYpoAjeX7/s1600/giphy.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu4dGpImYRwbSWydR_gRV3rwPiA59pIHU7lDsi6HqcerBWhhl2_uZtCumce82WG0l8fWNCLF90moTlIx-vVMDWfLvSVbnTCPpU6mkGQFLOyT1ke3-X1cHTdbFYpYgQP8d60S4xYpoAjeX7/s640/giphy.gif" width="354" /></a><br />
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是不是一切都發生得太快了呢?尼西幫你把重點截圖下來解說給你聽.首先,我們要看一下他的預備姿勢,請看預備姿勢中後側的右腳.<span style="background-color: #fff2cc;"><b>當我們提到『預備姿勢』的時候;你可以想成是『蓄勢待發』時期,因為下一步你馬上就要從地面上跳起來.</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyMrhoeKOTd0LVkC5UBx76ZhYsyZM_peVVMO4PkdaduzUhWLjfORcCLsBN9aXU4MU_JDJJL8dPd-Z40sTP1lPnBbFIb6cCJW0EREXZu9VmuLHd3c5XfrqDcGG9YbwPp1X9pPJLG6MTsBN2/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-02+%25E4%25B8%258B%25E5%258D%25882.31.05.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyMrhoeKOTd0LVkC5UBx76ZhYsyZM_peVVMO4PkdaduzUhWLjfORcCLsBN9aXU4MU_JDJJL8dPd-Z40sTP1lPnBbFIb6cCJW0EREXZu9VmuLHd3c5XfrqDcGG9YbwPp1X9pPJLG6MTsBN2/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-02+%25E4%25B8%258B%25E5%258D%25882.31.05.png" width="640" /></a><br />
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<span style="background-color: #fff2cc;"><b>你一定要妥善利用地面反作用力,才能夠跳得高!</b></span><br />
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因此,足部的關節必須要有足夠的活動度,因為要讓肌肉被適當的伸展,<b style="background-color: #fff2cc;">我們希望橡皮筋可以射很遠的話,就要用力將橡皮筋拉到很緊對吧?跳躍也是一樣的道理!因此在預備姿勢的時候,後腳足部的肌肉要適當的伸展</b>(當然不要變成在放鬆肌肉那般的伸展,這裡指的伸展是蓄能).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFnY0sr0loD0aqwR3Sh5LmyEtXXik0IHOYHsEoR1sdQyk7C-yspE-QJbNAvIkSd7jjjD6H2xPVVU2dj9hDhR_zIr0abBuyasYCT3prM8-hQxSs74IDp6xAhKQ2WnAa4ESmQulLTtr2GoKp/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-02+%25E4%25B8%258B%25E5%258D%25882.37.09.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFnY0sr0loD0aqwR3Sh5LmyEtXXik0IHOYHsEoR1sdQyk7C-yspE-QJbNAvIkSd7jjjD6H2xPVVU2dj9hDhR_zIr0abBuyasYCT3prM8-hQxSs74IDp6xAhKQ2WnAa4ESmQulLTtr2GoKp/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-02+%25E4%25B8%258B%25E5%258D%25882.37.09.png" width="640" /></a><br />
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<tr><td class="tr-caption" style="text-align: center;">本照片非此選手;這選手的腳跟超級緊的!</td></tr>
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我換一句比較直接一點的方式;解釋這件事;<span style="background-color: #fff2cc;"><b>你的腳踝這麼緊,是要怎麼跳得高拉?<br /><br />除此之外,足部原本五個腳趾肉墊踩地,進入跳躍時其實,變為只剩下大拇指推進(push up);這時候會在下肢產生一個扭力,連動跟骨、小腿骨、大腿骨都會有扭轉.如果此扭力不順暢,也會影響到爆發力的產生.<br /><br /></b></span><br />
非常硬的橡皮筋自然很難拉開,許多人因為緊繃的腳踝,會犧牲骨盆的穩定度.如我上述提到的,因為腳踝無法做出足夠的背曲,髖關節在伸直的時候會將骨盆拉歪.<br />
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俗話說,好的開始;是成功的一半.<br />
從動作的角度來看,錯誤的開始,是一連串代償的開端.<br />
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因為一開始選手的腳踝沒有足夠的活動度,因此下一個階段後腳離地的時候,自然沒有足夠的反作用力;這導致他必須要髖關節前側額外用力抬腿(髖曲、hip flexion);這個<span style="background-color: #fff2cc;"><b style="background-color: #fff2cc;">髖部肌群必須額外發力的代償,導致骨盆多了一個額外向前拉的力量,骨盆的後側肌群必須要收縮穩定.於是:這位選手每一次分腿蹲跳的時候,都會覺得大腿後側有緊繃感.</b><br /><br /><span style="background-color: white;">到此為止,是此選手『預備時期』以及『起跳時期』的動作模組分析;為了避免文章太長,落地時期將變成到下一篇文章再跟大家分享瞜!</span><br /><br /></span>Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-47938280443537229032016-11-01T06:40:00.002-07:002017-07-17T01:21:21.661-07:00破解肩關節密碼03: 為什麼你的伏地挺身一直做不好?為什麼初學者容易受傷?<style type="text/css">
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<span class="s1"><span style="font-size: small;">為什麼你的伏地挺身一直做不好?為什麼初學者容易受傷?<br />
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許多人喜歡在家自己做伏地挺身的動作;我也一樣,<b>俗話說:放下屠到,立地訓練.這個簡單的動作有哪些訓練的好處呢?常見的錯誤會發生什麼樣的疼痛?如及矯正呢?</b><br />
<br />讓我們先冷靜來觀察,習慣用腳走路的我們;足部常常受到地面來的刺激;一直以來被冷落的手,導致<b>大部份的人上手臂無力,駝背肩頸痠痛.這些都不是最嚴重的,最討厭的,是會讓整個人看起來沒有氣勢沒精神!就算你是小賈斯丁;也要大大扣分啊!</b></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFhMMPZeEue1kqbXgt6GiyTCQWMkn0O49-ib_VwXpA1q6Wpw6symdZNPsYD7vOVGHF62lWztnj8-crwNh8_2AFrFHBabboxs7se5kjQdCOCeBVA5tWJ4gTWxsUTm0Ph3GQ7dcWXqEm4dDd/s1600/i1844889.jpg" imageanchor="1" style="font-family: "Heiti TC"; font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFhMMPZeEue1kqbXgt6GiyTCQWMkn0O49-ib_VwXpA1q6Wpw6symdZNPsYD7vOVGHF62lWztnj8-crwNh8_2AFrFHBabboxs7se5kjQdCOCeBVA5tWJ4gTWxsUTm0Ph3GQ7dcWXqEm4dDd/s640/i1844889.jpg" width="434" /></a><span style="font-size: small;"><br /><br />
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伏地挺身(又稱為俯臥撐)這個動作主要發力的肌肉為胸大肌;又可以修正體態,是個非常好的訓練運動.可惜,許多人一直在做錯誤的訓練?為什麼這麼簡單的動作都做不好呢?因為,<span style="background-color: #fff2cc;"><b>當習慣以腳作為支撐的人類,轉換變成為手支撐時,面對到的第一個挑戰,就是軀幹的穩定性!</b></span></span></span></div>
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<tr><td class="tr-caption" style="font-size: 12.8px;">軀幹招不穩定代表;雖然上面這位胸大肌已經很努力了</td></tr>
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如果你希望連結在手臂與胸骨之間的胸大肌有好的收縮,手臂穩定是不用說了;<span style="background-color: #fff2cc;"><b>胸骨必需要穩定吧!否則每一下伏地挺胸大肌收縮的時候,都是在拉扯你得胸椎,長久下來就會造成肩胛骨內側的疼痛,也就是俗稱的膏肓痛!</b></span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCRr0qPvyJW6W3W8qwV8WtJZzoVy7DCvLHV3WbVX6hiow2VLVRNkmVRh9fSKTE-kDvBiSF7OKVrze7MnIC63isUc0WvXEhpTwnwTGK1NAwfeZKe5TzkPQihtT4ch4124FX1I7nwHHrQFMQ/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-01+%25E4%25B8%258B%25E5%258D%25889.20.11.png" imageanchor="1" style="font-family: "Heiti TC"; font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="454" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCRr0qPvyJW6W3W8qwV8WtJZzoVy7DCvLHV3WbVX6hiow2VLVRNkmVRh9fSKTE-kDvBiSF7OKVrze7MnIC63isUc0WvXEhpTwnwTGK1NAwfeZKe5TzkPQihtT4ch4124FX1I7nwHHrQFMQ/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-01+%25E4%25B8%258B%25E5%258D%25889.20.11.png" width="640" /></a><span style="font-size: small;"><span style="background-color: #fff2cc;"><b><br /></b></span>
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在尼西團隊進行動作檢測以來,常常會遇到長的雄壯威武;卻身體有許多疼痛的客戶;<span style="background-color: #fff2cc;"><b>這類的客戶多半伴隨著軀幹活動度的受限.儘管可以做出很花俏的上肢訓練;但是腰椎卻屬於不穩定的狀態.這類的人觀察他做伏地挺身的動作,可以發現軀幹的發力比手臂的發力慢許多.</b></span><br />
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嗚呼哀哉;軀幹的穩定是伏地挺身這個動作的根本.關於軀幹穩定的細節,在此就不多贅述;但是我可以簡單地指出,常見的錯誤穩定模式例如:<span style="background-color: #fff2cc;"><b>使用闊背肌穩定腰椎、使用腹直肌穩定腰椎,這些都會導致客戶肩關節活動受限、或是外型上肋骨外翻的錯誤體態.</b></span><br />
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當你有了好的軀幹穩定,你還需要好的肩胛骨穩定.<br />
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現在,你可以試看下述這個簡單的小檢測.試看看下圖照片中的動作,雙手像是要推牆壁一樣,放在胸前.如果你的肩胛骨活動度與穩定度足夠,那麼將雙手掌拉到身體旁邊的時候,應該不會造成任何的聳肩、頭部的位置改變(身體的高度不改變).<br />
</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKQxhQXyqahrqt169N9kK0vJ_CSPhX_cLx7Geu50FFw4ccxec_X0yhyphenhyphenjNdCiTbbtxXjMtUJJEpnY0WJfWhk7CUGUSBP1g7MtntL4C7S3qmE_BpoPb8QdN5JhD98tCmz_9CPg4pQdlQN3rS/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-01+%25E4%25B8%258B%25E5%258D%25889.35.24.png" imageanchor="1" style="font-family: "Heiti TC"; font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="448" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKQxhQXyqahrqt169N9kK0vJ_CSPhX_cLx7Geu50FFw4ccxec_X0yhyphenhyphenjNdCiTbbtxXjMtUJJEpnY0WJfWhk7CUGUSBP1g7MtntL4C7S3qmE_BpoPb8QdN5JhD98tCmz_9CPg4pQdlQN3rS/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-01+%25E4%25B8%258B%25E5%258D%25889.35.24.png" width="640" /></a><span style="font-size: small;"><br /><br />
這時候你應該要改覺肩膀非常的放鬆;如果旁邊有無辜的人,可以將他抓過來,請他摸摸看你兩邊的肩膀是否夠放鬆,如果上斜方肌有用力,就GG;表示你的肩胛骨沒有足夠的活動度完成伏地挺身這個動作.<br />
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你連起跑點都到不了,這個動作的起始位置都做不好;更不要要求做到好的伏地挺身了;<span style="background-color: #fff2cc;"><b>訓練本身就像是一種理財;你希望藉著努力、時間以及體力的付出,獲得美好的成果.炫耀也好、健康也好.但你的身體若是沒有預備好開始訓練,就像是你沒有本金;卻想要投資一樣,最後會玩死自己. 適當地尋求專業;不論是體能教練、動作檢測.讓專業帶著你入門,可以少走很多冤望路.</b></span><br />
</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBZzqiEmFlQJN2sPG1GpFNx86Z0PmfyaBZ0JBwh4YD-eDN6mE31BVy8e-hM3UArrxEUYO9TkJJ9CRFnB3KUj-N8mZRjrFNqERZwzNArKWJrvPrqr5XHqc_a37wrbGuDob_XfRfult_V9h0/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-01+%25E4%25B8%258B%25E5%258D%25889.35.29.png" imageanchor="1" style="font-family: "Heiti TC"; font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="634" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBZzqiEmFlQJN2sPG1GpFNx86Z0PmfyaBZ0JBwh4YD-eDN6mE31BVy8e-hM3UArrxEUYO9TkJJ9CRFnB3KUj-N8mZRjrFNqERZwzNArKWJrvPrqr5XHqc_a37wrbGuDob_XfRfult_V9h0/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-11-01+%25E4%25B8%258B%25E5%258D%25889.35.29.png" width="640" /></a><span style="font-size: small;"><br />
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寫這篇主要是因為筆者自己非常有感;保保老師在訓練上臂的肌力時有點挫折;<b>身為一個物理治療師,除了小手臂超級緊繃之外;肩胛骨位置不佳、核心的控制不好都是常見的問題.但是,我跟我的團隊都努力克服中!過程中,當然也是受了一些傷、於是趕快找出動作的問題、修正自己;我正在這條路上跌跌撞撞;將自己的心的與動作的力學整理給大家,共勉之!</b></span></span><br />
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<span style="font-size: large;"><b>7/29 破解肩膀密碼 3.0 — 找出隱藏的鑰匙</b></span></div>
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Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com1tag:blogger.com,1999:blog-1155772444564785078.post-35847082962430356232016-11-01T06:09:00.003-07:002016-11-01T18:20:14.897-07:00FMS 個案分享:鄭主編精彩的人生與隨之而來的複雜的身體 今天尼西間康小學堂早上來了一位FMS受測者;很準時的出現,手上拿的一杯喝完的咖啡;一進來就嘲笑我們從加州帶回來的衛生紙盒.<br />
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『誒誒他流鼻涕耶!』<br />
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在被奚落一番(?)後;我們就開始了專業的檢測內容了.首先跟鄭主編簡單介紹了七個動作,為了避免華人社會中過度重視分數、標準這件事.一再強調這個檢測的目的是看出你身體有哪些可能的潛力.<b style="background-color: #fff2cc;">你身上每個動作都是屬於你的,沒有所謂的對錯.</b><br />
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<span style="background-color: white;">雖然,檢測員敝人在下我覺得這句話說得又中肯又浪漫;但是鄭主編好像沒有在聽.他興致勃勃要開始做動作了!</span></div>
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<tr><td class="tr-caption" style="text-align: center;">圖片一:矯正前的深蹲</td></tr>
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<span style="background-color: white;"><br />『等等,我要先問問你身體過去的歷史;你曾經進行哪些訓練?現在的訓練?以及身體有受過什麼傷嘛?』<br /><br />『喔~這個啊!我的右腳膝蓋骨折過、腳踝反覆扭傷、進行過的運動有散打、重量訓練、自重訓練、crossfit、馬拉松、鐵人三項...等』恩,</span><span style="background-color: #fff2cc;"><b>身體每經歷一項運動,都會產生特殊的痕跡.</b></span><span style="background-color: white;">既然他身體從事過這麼多運動,已經很難按照傳統的模板幫他檢測了.<br /><br />『我就當你現在是個crosssfiter好了!』也會以這個方向幫他矯正.每個運動重視的身體素質不同;如果鄭主編早一年來檢測,當時在跑馬的他,應該會需要好的靈活性與跨步的能力,但如果是以crossfit這項運動來說,他現在最需要的是好的深蹲動作.<br /><br />既然如此,他蹲的好嘛?</span><br />
<span style="background-color: white;"><br /><br />如何?給他的深蹲一個平分吧!<br /><br />當然,你一定想要先知道他為什麼要墊腳深蹲對吧!<br /><br />實際上,</span><span style="background-color: white;"><span style="background-color: #fff2cc; font-weight: bold;">深蹲這動作需要非常多的腳踝與髖關節活動度,鄭先生執行的時候努力不讓自己的身體往前傾倒,所以腳跟就翹起來了.</span><span style="background-color: white;">非常少見,但是是一個聰明的作法.通常在這個姿勢下重心都在前腳掌,因此,屁股無法正常發力(如果你希望屁屁都更正確發力,腳跟必須在地板上).他會覺得大腿發力遠比屁股多;但是因為腰椎直立,短時間內腰椎不會受傷.這種代償的型態比軀幹前傾倒好多了.</span><br /><span style="background-color: white;">『來來來;很好現在請你站到測試版上.』</span><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4p3VSFj1u2fOvtiTkPmTiIvGrAbSA3VA792SdubY24tGWhkTsiYKbYX1W4Jv-pLxe3wzirad8KIhPEUDd9_CoW83768ZZDkprN0EIr1gf4xq4EBgiaT4jSHmTa4-9SwmOIALs3K_JV1zP/s1600/14805645_10202377397233877_1548934525_n.jpg" imageanchor="1" style="background-color: white; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4p3VSFj1u2fOvtiTkPmTiIvGrAbSA3VA792SdubY24tGWhkTsiYKbYX1W4Jv-pLxe3wzirad8KIhPEUDd9_CoW83768ZZDkprN0EIr1gf4xq4EBgiaT4jSHmTa4-9SwmOIALs3K_JV1zP/s640/14805645_10202377397233877_1548934525_n.jpg" width="640" /></a><br /><br /><span style="background-color: white;">恩~好多了!以FMS的標準;如果將腳跟用測試版墊起來,軀幹不傾倒(與小腿平行)、膝蓋不內扣;這樣的蹲我們是稱為有功能性的!沒錯!深蹲這關他是通過了,在他所有訓練項目中,他可盡情的做蹲的動作練習.<br /><br />哪泥?老師我有一個疑問!你剛剛不是才說,像他這類腳踝緊繃的人;深蹲都會變成用大腿出力?正確的深蹲應該用屁屁出力不是嘛?<br /><br />沒錯!</span><span style="background-color: #fff2cc;"><b>假如鄭先生在執行深蹲訓練的時候,光腳、並且沒有將腳跟墊高;那深蹲這個動作對來他說是危險的.任何伴隨著有『蹲』型態的運動都是危險的,例如籃球</b></span><span style="background-color: white;">.但是,前面有提到過,他最近在執行的訓練是crossfit ! 執行這項運動者,通常都會穿著舉重鞋,一般舉重鞋都會將腳跟墊高;將腳踝緊繃的問題避開.因此,在執行深蹲這關;他是安全通過的.</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD7KTYxEc8TAkEDw23MWlK0uohpk7hgH2qr0Z0dzSdeIewIhoxAa7FkD8jDLZulh8td5xdjuJDlVnx3Xj4SeumjUlnLBcy90fC4VOcneAI7Z3T9go0nWBtIAPo441tgmXQpD7QrL5Ebmgf/s1600/14885717_10202377399193926_1746675727_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD7KTYxEc8TAkEDw23MWlK0uohpk7hgH2qr0Z0dzSdeIewIhoxAa7FkD8jDLZulh8td5xdjuJDlVnx3Xj4SeumjUlnLBcy90fC4VOcneAI7Z3T9go0nWBtIAPo441tgmXQpD7QrL5Ebmgf/s640/14885717_10202377399193926_1746675727_n.jpg" width="480" /></a><span style="background-color: white;"><br /><br />後續我們又幫鄭主編做了很多動作檢測;例如軀幹的旋轉穩定度測試、髖關節活動度測試;在一邊檢測一邊說明的過程中,</span><span style="background-color: #fff2cc;"><b>我發現他早就知道自己的腳踝非常緊繃.這對我是個重要訊息,因為;這代表著他知道自己有問題,卻不去處理!!!如此一來;就算我在種種檢測中發現腳踝是一個大罩門,再三告誡;他大概還是不會處理,沒有回家自我矯正者,有檢測等於沒有檢測.</b></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM9hAhKq9jVwV1SRJ6tabnBwBztgfmDb44686wVp8zZTi2VH3NvLdtC2P0ev4lGA3aT7f5pkRtUSa-9Yj_LvozxbWqFfNsqjsWw_SZpqyo8qVQwZEOsIn6BbdY34seDvEWDhi-mIo0sDKW/s1600/14886286_10202377398033897_1758691653_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM9hAhKq9jVwV1SRJ6tabnBwBztgfmDb44686wVp8zZTi2VH3NvLdtC2P0ev4lGA3aT7f5pkRtUSa-9Yj_LvozxbWqFfNsqjsWw_SZpqyo8qVQwZEOsIn6BbdY34seDvEWDhi-mIo0sDKW/s640/14886286_10202377398033897_1758691653_n.jpg" width="640" /></a></span><br />
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FMS在處理上有他的邏輯跟原則,例如;<span style="background-color: #fff2cc; font-weight: bold;">如果全身都有問題(例如眼前這位)那麼應該要從腳的問題開始處理,因為腳如果有問題;建構在上面的膝蓋、屁股、骨盆以至於到頭都會有問題.另外,應該先處理活動度,在訓練穩定度.</span><span style="background-color: white;">以</span>鄭先生來說;他無庸置疑就是應該要處理腳踝活動度.但是前面說過了,他一直知道自己有這問題,卻沒有處理;我決定要另外開絕招來對付他!<br />
<span style="background-color: white;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI_WZTIIcEe3kIKJWdst_N3-qIM92RDMKcb1fPX8H8nRidfqFoHx06GCmOpCjkW39uk6otcg5We0bkuCo-CwhEFlFXMdsQGYZlQvpevgfpTLa0tlu550JXJP0us8Sz-f8aZuh-9qCALkbW/s1600/Img393180202.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="354" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI_WZTIIcEe3kIKJWdst_N3-qIM92RDMKcb1fPX8H8nRidfqFoHx06GCmOpCjkW39uk6otcg5We0bkuCo-CwhEFlFXMdsQGYZlQvpevgfpTLa0tlu550JXJP0us8Sz-f8aZuh-9qCALkbW/s640/Img393180202.jpg" width="640" /></a><br /><span style="background-color: white;"><br />『絕招一』. 選擇他現在每天都有在做的訓練動作給予矯正;這樣雖然有點破壞FMS的規則,但是我加上了一些巧思,讓他的腳踝活動度不影響矯正效果.</span><span style="background-color: #fff2cc;"><b>我請他在腳跟墊起來的狀況下做『倒反深蹲 reverse squat』;這個動作起始位置請他雙腳腳跟墊高;膝蓋伸直的狀況下雙手摸前面的目標物.這個動作的目的可以讓他屁屁發力(矯正他原本重心在前腳掌;大腿發力較多的問題);同時可以伸展他的背側練,達到放鬆腳踝周圍肌肉的效果</b></span><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw6KhexOfCQs_OhRSfoWOYZ78536p-1Ld9GliZItW-h2PJskPZtN3caSk5BbZnT7BQ6thyphenhypheneaouwweVIbAvU3kEVfevywscWboel_vQoXcsCXFxHjHGM5jvl7Ji71kCh1U_4mazQmkmCZC5/s1600/14793822_10202377401113974_72709608_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw6KhexOfCQs_OhRSfoWOYZ78536p-1Ld9GliZItW-h2PJskPZtN3caSk5BbZnT7BQ6thyphenhypheneaouwweVIbAvU3kEVfevywscWboel_vQoXcsCXFxHjHGM5jvl7Ji71kCh1U_4mazQmkmCZC5/s640/14793822_10202377401113974_72709608_n.jpg" width="640" /></a><br /><span style="background-color: white;"><br />『絕招二』 當碰到目標物後;請他做出一個蹲;同時用彈力帶給予他向右的拉力(眼明的同學可以看到,上圖一中他的深蹲除了墊腳;屁股的重心還偏向右側;這個重心轉移的原因是因為他左腳腳踝太緊繃,所以在受歷時,會偏向比較不緊繃的右腳).</span><b style="background-color: #fff2cc;">利用『加大錯誤RNT』的手法;誘發他雙腳在蹲的時候重心一致.</b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis9Tfb5HtgJFEvz87DjzlGN4ZNiwYeNBAhOYpcT_2f6tOSZXyME26-Oi8MQ0n2rH9RbFR9qj_Uqcd2Yo473Q0pUAcyWFlmA5MzQIH6RAggQMuWbHqC4dJoRgQqF6uphW2zbgEhNogKmAfu/s1600/14877666_10202377401433982_454357569_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis9Tfb5HtgJFEvz87DjzlGN4ZNiwYeNBAhOYpcT_2f6tOSZXyME26-Oi8MQ0n2rH9RbFR9qj_Uqcd2Yo473Q0pUAcyWFlmA5MzQIH6RAggQMuWbHqC4dJoRgQqF6uphW2zbgEhNogKmAfu/s640/14877666_10202377401433982_454357569_n.jpg" width="640" /></a><b style="background-color: #fff2cc;"><br /><br />秉持者一次做好一件事情的原則;</b><span style="background-color: white;">我最後告知了他『腳踝』是大魔王,現在他的身體可以正常使用;但是不耐用.卡住的腳踝會吃掉爆發力、跳躍力;如果能解決這些問題,跑步的城是必大大提升</span></span><span style="background-color: white;">.但基於他現在主要的訓練是crossfit,在CF中主要的訓練都不需要腳踝活動度(需要的動作也都有輔助的器材).因此,先矯正蹲吧!</span><br />
<span style="background-color: white;"><span style="background-color: white;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0tag:blogger.com,1999:blog-1155772444564785078.post-59540347506256931092016-10-26T05:06:00.003-07:002016-10-26T06:11:32.624-07:00破解肩關節密碼 part 2 :肩膀緊繃與骨盆的關聯性與矯正方法<div class="separator" style="clear: both; text-align: center;">
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上一篇我們有提到肩膀緊繃;與骨盆的關聯性,用下圖簡單的幫大家複習一下:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPf1pRRvYekzoEoET6EOTwc8TiZXzR4WgbETrb7okJl47FIFL7n38YtcQuZzip7hVZQ5yutJid0NlvNq_D2X98OwuhyoUJhQoATf3UgAKVw9xDvH7Fd70qUNsphmWrePi-kYJOZ384jvtO/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-10-26+%25E4%25B8%258B%25E5%258D%25887.30.44.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="474" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPf1pRRvYekzoEoET6EOTwc8TiZXzR4WgbETrb7okJl47FIFL7n38YtcQuZzip7hVZQ5yutJid0NlvNq_D2X98OwuhyoUJhQoATf3UgAKVw9xDvH7Fd70qUNsphmWrePi-kYJOZ384jvtO/s640/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7+2016-10-26+%25E4%25B8%258B%25E5%258D%25887.30.44.png" width="640" /></a><br />
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通常會選擇此種站立姿勢的人類;工作都很認真(咦?)因為工作實在太認真了,所以看起來很累.骨盆周圍都處於一個擺爛的狀態.好巧不巧,<b style="background-color: #fff2cc;">由兩塊骨頭組成的骨盆,有時候還只有一邊歪斜.單側骨盆歪斜,造成了單側的肩膀也歪.這時候你就會感覺兩手的控制很不一樣.<br /><br /><span style="background-color: white; font-weight: normal;">這時候;我們需要誘發單側的骨盆穩定.來恢復肩膀的位置以及活動度.舉例來說;可以請客戶做出單腳的喬式.同時要求肩關節與小手臂穩定在地上(肩關節與小手臂的穩定,上一篇文章中有介紹了).藉此增加他肩膀的活動度.(謝謝票釀的克莉絲丁~)</span></b><br />
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<span style="background-color: white;"><br /><br /></span>Anonymoushttp://www.blogger.com/profile/18378368125393016313noreply@blogger.com0