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Jingdong book

我的脊椎修护攻略：颈胸腰核心运动

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Jingdong book

我的脊椎修护攻略：颈胸腰核心运动

Name: 我的脊椎修护攻略：颈胸腰核心运动
Brand: Jingdong book
SKU: 3117138451
Price: 25.82 USD
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87%的上班族都有驼背、脖子疼、身体歪斜的毛病！

它们都和脊椎不正有关。

本书是为上班族、手机族量身打造的脊椎修护攻略，提供20个日常脊椎保护诀窍、3套颈胸腰核心运动，以及有助于脊椎健康的拉伸动作，直捣痛点，迅速修复问题脊椎！

Content Description

这是一本面向上班族、手机族的脊椎修护书，以图文结合的方式，讲解对脊柱有益的坐卧立行姿势，日常生活中要注意的脊椎养护细节，以及颈胸腰核心运动操的分节图解。每套操都有视频，扫扫二维码就能看。

Author Description

温建民

主任医师，博士后导师

全国政协委员、中国中医科学院望京医院骨科主任。国家科学技术进步奖评审专家，卫生部有突出贡献中青年专家。北京康复医学会脊椎学分会会长。从事骨科医疗、研究、科普工作30余年，被中华中医药学会评为全国首届百名中医药科普专家。

北京卫视《养生堂》、中央电视台《健康之路》等节目特约嘉宾。

Comments

*这本书定位上班族、手机族，全彩印刷，设计时尚，秒杀市场上同类产品，是目前国内最漂亮的脊椎保健书。

*知名骨科专家、全国政协委员温建民第一本大众健康图书，值得期待。

*全书的图片和视频，特别邀约知名演员闵春晓拍摄（《黛玉传》主演林黛玉饰演者），在保健脊椎的同时，赏心悦目

*书中附赠了二维码，扫一扫，就能随时看视频。

Catalogue

第一章一分钟搞明白你脊椎的状况

1.出现这些不适，说明你的脊椎出事了

经常落枕

转脖子时发出“咔咔”声

总觉得脖子、后背发凉

保持一个姿势不动，很快感到僵硬、疼痛、酸胀

脖子总是歪向一侧

经常闪到腰

反反复复地腰痛

大腿外侧皮肤有针刺样疼痛，碰不得

臀部、腿部针刺样地痛

2.脊椎主要由颈椎、胸椎、腰椎等部分组成

健康的脊椎长这样

3.这些都是脊椎病变造成的

第二章生活里的一点一滴，正在伤害脊椎

1.肥胖不只影响美观，它还是伤害脊椎的“幕后黑手”

2.坐、卧、立、行，姿势错了，脊椎就毁了

平卧的姿势

起床的姿势

工作、学习的姿势

坐着休息的姿势

站起来的姿势

站立的姿势

走路的姿势

开车的姿势

洗脸的姿势

在厨房做饭的姿势

擦地的姿势

背包的姿势

弯腰搬重物的姿势

从高处拿东西的姿势

3.被你忽视的小细节，在无形中伤害脊椎

坐车睡觉，伤害脊椎

高跟鞋，美丽的祸水

选对鞋子，腰才更健康

天冷时，要格外注意腰部的保暖

剧烈咳嗽、打喷嚏和便秘，也会引起腰椎间盘突出

焦虑情绪也会导致腰背酸痛

第三章颈胸腰核心运动 —— 让脆弱的脊椎强健起来

1.颈部核心运动

画立圆——久坐间歇画一画，缓解颈部酸痛

东张西望——小动作，大健康

左右仰头——强壮颈部肌肉群

开窗望远——舒缓肩背僵硬

仰头拉手——手臂、脊椎一起运动

2.胸部核心运动

交臂旋身——按摩背部肌肉

屈肘转身——整个脊柱动起来

顶天立地——伸展胸腔，呼吸天地之气

小熊转身——多角度旋转，充分活动胸椎

飞鸟展翅——手脚并用，为胸部注入更多能量

仙鹤高飞——扩展胸腔，痛快呼吸

3.腰部核心运动

俯仰天地——赶走腰肌劳损

抱球旋转——腰腹在尽情拉伸

弯腰触足——腰部的集中强化训练

揽月看星——锻炼肩颈，强壮腰部

弯腰行礼——大幅度动作，腰背不再僵硬

小猫扑蝶——活跃全身气血，扶正脊椎

摩运扶足——按摩让身体更加放松

第四章运动前后，别忘了拉伸

1.平躺拉伸动作

“一字形”全身伸展运动——伸个痛快的懒腰

“朝圣式”肩关节拉伸运动——促进周身血液循环

“蛇姿势”腰腹伸展运动——打败酸痛

“猫姿势”背部拉伸运动——舒缓脊椎的每个关节

背部蜷缩运动——让颈部、腰部肌肉更强健

2.站立拉伸动作

单手托天——强健肩颈，排出胃内浊气

体侧拉伸——跟扭曲的脊椎说再见

压腿——拉伸髋关节，腰腹也受力

第五章修护脊椎的小帮手

颈枕

颈托

腰围

背背佳

颈胸腰核心运动索引

Book Abstract

*这本书定位上班族、手机族，全彩印刷，设计时尚，秒杀市场上同类产品，是目前国内最漂亮的脊椎保健书。

*知名骨科专家、全国政协委员温建民第一本大众健康图书，值得期待。

*全书的图片和视频，特别邀约知名演员闵春晓拍摄（《黛玉传》主演林黛玉饰演者），在保健脊椎的同时，赏心悦目

*书中附赠了二维码，扫一扫，就能随时看视频。

Introduction

不知道从什么时候开始，我常常感觉身体活动得不自如，仰头也好，回眸也罢，脖颈总是发出“咔咔”的声响，听着惊心，仿佛冬日里的枯树枝被大雪压得抬不起头。每当伏案久了，腰便觉得酸软，而年少时只需伸个懒腰便可灵活起来的身体，如今却如同冻僵的蛇，怎么休息也缓不过劲儿来。从小我便习惯单肩背包、背琴，走长长的路去学校；喜欢仕女图里美人歪头托腮的姿态。身随意动，自己也养成了歪头托腮的习惯，无论是看书，还是想事情，都要歪个头托个腮才觉得舒服。这样做的后果便是现在站立时歪头扭身，肩膀一边高一边低，想直也直不起来了。

我渐渐成了医院按摩科和我家周边按摩院的常客，按摩师一边手上用力按得我“嗷嗷”叫，一边嘴里不停地念叨着“颈椎不太好啊……胸椎也不太好啊……哎呀，腰椎也不好啊……年纪轻轻的姑娘怎么脊椎这么糟啊……”。这情景让忍受身体疼痛的我更加无地自容。

然而按摩也不是长久之计。刚按完时的确能舒服，但过不多久，就又难受了。就像小河塘的死水，每每治理后清澈流动个几日，转眼又淤滞不前。再后来，在某天揽镜臭美之时，我发现我的鼻梁也不正了——原来，脊椎正则鼻正，脊椎歪则鼻歪。老天！关乎门面的事，岂可掉以轻心？

一个偶然的机会，经朋友介绍，我结识了中国中医科学院望京医院的温建民教授。常年研究脊柱病的温教授编写了一本专门针对脊椎病患者的《我的脊椎修护攻略——颈胸腰核心运动》，这对我来说，可真是“久旱逢甘霖”！我试着做了做书里介绍的锻炼方法，发现动作很简单，有点类似瑜伽，安静易行，不需要太大的运动量，效果却着实不错，几次下来，脊柱的不适舒缓了不少，真是神奇！

也难怪，人体本是运转复杂的神奇机器，与其通过外力修复，不如启动自身的力量。温教授有渊博的专业学识和丰富的临床经验，书中所讲都是他总结出的适合大多数人的有效方法，让它们引领我们开启自身的“洪荒之力”，修护我们的脊椎吧！

正所谓：授人以鱼不如授人以渔。与其来回奔波于医院排队看病，倒不如好好学学这套颈胸腰核心运动，在工作劳累之时做一做，既安全便捷又经济实惠，岂不快哉！

我们这代人，不是在书桌前成长，就是在办公桌前成熟，就连休息也是在电脑桌前度过，常年埋头躬腰，没有脊椎病，难啊！听说，现在像我这样有脊椎病的年轻人已不在少数！

独乐乐不如众乐乐，我很高兴在本书里演示温教授的“颈胸腰核心运动”，和大家共同学习，共同锻炼。愿健康美丽，常伴诸君左右！

闵春晓

2016年1月于北京

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