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KingStone

【繁體】筋膜舒展操:雙手滑推鬆開筋膜+伸展全身部位,即可消除身體各種痠痛!

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【繁體】筋膜舒展操:雙手滑推鬆開筋膜+伸展全身部位,即可消除身體各種痠痛!

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内容簡介

特色1 不須使用器材,可獨自進行!
本書介紹的筋膜舒展操,都是靠雙手進行。不必購買器材,也不需要準備寬敞的空間,隨時隨地都能輕鬆進行。而且,所有的舒展操都可在短時間內完成,有空的時候就能做。

特色2 各部位的筋膜舒展操
疼痛的部位因人而異。本書是以各個部位來說明筋膜舒展操的做法,如肩頸痠痛、腰痛、頭痛、膝痛、手臂、手腕、臀部、髖關節、腳踝等。針對特定部位,進行舒展消除疼痛。

特色3 預防疼痛的筋膜舒展操
本書還有介紹緩和手腳冰冷、便祕、生理痛、全身倦怠等難受的症狀,以及預防肩頸痠痛、腰痛、頭痛、膝痛、手肘痛等症狀的筋膜舒展操。

筋膜舒展操的好處
○ 緩和痠痛僵硬的症狀
○ 舒緩各部位的疼痛
○ 改善血液循環
○ 調整姿勢
○ 提升活動力
○ 排除老廢物質
○ 消除水腫
○ 促進內臟功能
○ 提高柔軟度

筋膜要如何放鬆?
遇到「筋膜拉緊報」的時候,一般按摩的動作是揉推、按壓、敲打。但是,那些動作無法充分舒展筋膜。
要讓筋膜恢復至正常狀態,必須緩慢移動。把手貼在皮膚上輕輕滑推。如此一來,不但能消除筋膜沾黏,也可緩和疼痛等症狀。
這些方法都相當簡單,可以自己在家執行,事後再搭配肌肉伸展,將能達到更好的放鬆效果。
如果平時容易腰痠背痛,或是運動後常感到緊繃,無法避免久坐久站等,都可以透過放鬆筋膜來改善。研究也證實了「正確的筋膜舒展操」可降低疼痛感、提升活動力、減少失能情形。

本書特色

★本書介紹的筋膜舒展操,完全靠雙手進行。不必購買器材,也不需要準備寬敞的空間,隨時隨地都能輕鬆進行。
★所有的舒展操都可在短時間內完成,有空的時候就能做。
★分別以各個部位說明做法,並針對特定部位,進行舒展,消除疼痛。

目錄

本書特色
前言
本書的使用說明

Chapter 1 「筋膜舒展操」的基本
何謂「筋膜」
「痠痛」與「疼痛」的原因
何謂「筋膜舒展操」
筋膜舒展操的好處
筋膜舒展操的基本做法
筋膜與疼痛的關係

Chapter 2 消除肩頸痠痛
INTRODUCTION 肩頸痠痛的原因
[消除肩頸痠痛的方法1]舒展肩膀周圍
[消除肩頸痠痛的方法2]舒展前頸部、頸側
[消除肩頸痠痛的方法3]舒展後頸部
[消除肩頸痠痛的方法4]放鬆肩胛骨周圍
[CASE 1]肩膀緊繃
[CASE 2]肩頸緊繃
[CASE 3]前頸部痠痛
[CASE 4]後頸部沉重
[CASE 5]肩胛骨內側疼痛
[CASE 6]肩胛骨周圍痠痛

Chapter 3 消除腰痛
INTRODUCTION 腰痛的原因
[消除腰痛的方法1]舒展腰部周圍
[消除腰痛的方法2]舒展腰部至下半身
[消除腰痛的方法3]放鬆腰部外側
[CASE 1]上半身往後仰就會痛
[CASE 2]身體往後仰,腰部外側會痛
[CASE 3]彎腰就會痛
[CASE 4]骨盆與腰部之間疼痛
[CASE 5]彎腰鞠躬時,腰部中央會痛

Chapter 4 消除頭痛
INTRODUCTION 頭痛的原因
[消除頭痛的方法1]舒展後頸部至上背部
[消除頭痛的方法2]舒展前頸部、頸側
[消除頭痛的方法3]舒展後頸部
[CASE 1]後腦勺疼痛
[CASE 2]太陽穴疼痛①
[CASE 3]太陽穴疼痛②
[CASE 4]眼底疼痛

Chapter 5 消除膝痛
INTRODUCTION 膝痛的原因
[消除膝痛的方法1]舒展大腿前側
[消除膝痛的方法2]舒展大腿
[消除膝痛的方法3]舒展下半身
[CASE 1]膝蓋內側疼痛
[CASE 2]膝蓋外側、後膝部疼痛
[CASE 3]膝蓋骨上緣、兩側疼痛
[CASE 4]膝蓋骨下緣疼痛
[CASE 5]膝蓋側面疼痛
[CASE 6]盤腿坐時,膝蓋內側疼痛

Chapter 6 消除手部疼痛
INTRODUCTION 手臂、手腕疼痛的原因
[CASE 1]手腕周圍疼痛
[CASE 2]抓握東西時,手臂疼痛、手臂緊繃
[CASE 3]手肘外側疼痛
[CASE 4]手臂內側緊繃
[CASE 5]消除手部水腫

Chapter 7 消除臀部、髖關節、腳踝周圍的疼痛
INTRODUCTION 臀部、髖關節、腳踝周圍疼痛的原因
[CASE 1]臀部緊繃、疼痛
[CASE 2]盤腿坐時,髖關節外側疼痛
[CASE 3]腳踝不適
[CASE 4]踝骨周圍疼痛
[CASE 5]小腿肚緊繃、腳跟疼痛
[CASE 6]跟腱(阿基里斯腱)疼痛

Chapter 8 緩和難受的症狀
[CASE 1]消除手腳冰冷
[CASE 2]消除便祕、生理痛的症狀
[CASE 3]緩和身體的倦怠感
Chapter 9 預防「疼痛」
[CASE 1]預防「肩頸疼痛」
[CASE 2]預防「腰痛」
[CASE 3]預防眼睛疲勞造成的「頭痛」
[CASE 4]預防「駝背」
[CASE 5]預防「膝痛」
[CASE 6]預防「手肘疼痛」

column 消除疼痛 日常生活的重點
①肩頸痠痛
②腰痛
③頭痛
④膝痛
⑤手臂周圍的疼痛
⑥臀部周圍、髖關節、腳踝的疼痛
⑦女性特有的疼痛

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Brand KingStone
Brand Origin Taiwan
Net Content 1g

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