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所在平台: Udemy |
课程主页: https://www.udemy.com/course/back-pain-relief-exercises-stretches-complete-program/
课程评论：没有评论
课程名称：背痛缓解运动与拉伸 - 完整项目 课程概述： 该课程是专为那些遭受背痛并希望在现在和未来变得独立和强壮的人设计的。它适合需要慢慢开始并按照自己的节奏逐渐进步的人，从而避免加重伤情。很多人难以知道如何有效地增强背部力量而不进一步受伤，因此本课程旨在通过生物力学安全且有效的练习、拉伸和姿势练习来帮你克服这一挑战，帮助你在不加剧疼痛的情况下保持功能。 定期练习推荐的方法可以帮助你减少疼痛、增强力量、提高灵活性、恢复和维持活动能力，并改善姿势。课程结束时，你将能够识别出造成背痛的因素，并了解应如何缓解背痛。 课程内容与亮点： - 背痛是各个年龄段人群普遍面临的问题，很多人寻求有效的方法来减轻疼痛，以便他们能够过上活跃的生活。 - 背痛的原因多种多样，包括久坐不动、工作或运动造成的重复性压力、旧伤、先天性脊椎疾病或与年龄增长有关的关节炎等问题。 - 该项目不同于传统的力量训练或拉伸课程，融合了瑜伽和运动科学中的方法，强调在生物力学安全的方式下进行运动，帮助你保持身体意识。 课程还包括应对疼痛的实用技巧、核心力量教育、膈肌的重要性，以及呼吸练习等。健康背部和减轻疼痛的关键在于： 1）定期进行所有运动平面内的生物力学安全运动，建立功能性核心力量。 2）学习释放紧张。 3）练习一种独特的呼吸方法，帮助改善身心连接和膈肌的力量。 课程内容包括： - 一本手册 - 2个功能性核心训练课程 - 3个温和瑜伽课程 - 2个呼吸练习 - 4个讲座 - 5小时的内容 本课程适合任何希望减少背痛、增强力量和灵活性，以及学习保持功能性的方法的人，无论其健身水平如何。你将学习生物力学安全的瑜伽拉伸和功能性核心运动，了解如何保持良好姿势，以及如何运用呼吸技巧来减轻疼痛和增强膈肌的力量。 课程建议使用8周的示例日程作为指导，实践的频率将取决于你的日程安排、健身水平和当日的疼痛程度。尽管日程格式为8周，但你可以根据自己的情况延长时间并继续进行练习。 完成课程后，你将掌握有价值的技能，这将帮助你在日常活动中减少背痛，并能够采取有效且安全的方式锻炼整个背部，增强力量而不加重疼痛。通过这些实践与课程，你将发现自己对背痛的控制能力增强，生活功能得以改善。
DescriptionThis course is essential to anyone who has been suffering from back pain and wants to be independent and strong, now and in the future. It's designed for people with back pain who need to start slow and progress at your own pace so you don't hurt yourself more.It can be difficult to know how to effectively strengthen your back without injuring it further. This course aims to overcome this challenge by leading you through biomechanically-safe and effective exercises, stretches, and posture practices that help you to stay functional without making pain worse.Doing the recommended practices regularly can help you decrease pain, get stronger, increase flexibility, regain and maintain mobility, and improve posture. At the end of this course, you will be able to recognize what you are doing to cause back pain and what you need to do to relieve it.Master Back Health by Improving Strength, Flexibility, and Mobility, plus Building AwarenessBack pain is common for people of all ages. People are seeking effective ways to reduce pain so they can live the active lives they desire - we want to hike, bike, play golf, garden, and enjoy freedom well into our retirement.People experience back pain for various reasons, either they have been too sedentary, their job or a sport has caused repetitive stress, they have an old injury, there is a congenital spinal condition, or they are dealing with arthritis or other conditions that develop as we age.This program is somewhat different from a standard strength training or stretching program. Some of the practices may surprise you. It blends methods and techniques from various disciplines, including yoga and sport science, and emphasizes building awareness and moving in ways that are biomechanically-safe. The course leads you through exercises and stretches where you will learn to move mindfully and incorporate breathing into your movements while still getting a workout. This course includes practical techniques for dealing with pain when it arises. It also includes education about core strength, the importance of the diaphragm, and breath work. The key to a healthy back and reducing pain is three-fold:1) Regular, biomechanically-safe movement in all planes of motion. This builds functional core strength.2) Learning to release tension.3) Practicing a unique kind of breath work which not only helps to achieve 1 & 2 above but it also improves the mind-body connection and strength of the diaphragm.The benefit of doing it this way is that you learn how to recognize the things you are doing that make your pain worse. When we build awareness of imbalances, tension areas, and poor alignment then we are able to make corrections that can minimize problems.Contents and OverviewThis course contains a manual, 2 Functional Core Conditioning Exercise practices, 3 Gentle Yoga practices, 2 Breathwork practices, 4 lectures, and 5 hours of content. It's designed for anyone, regardless of fitness level, who wishes to reduce back pain, increase strength and flexibility, and learn methods that help maintain functionality as we age.In this course, you will:practice biomechanically-safe yoga stretching and functional core exerciseslearn what functional core strength is and how to create itlearn what to DO to keep your posture aligned at work or play so you decrease your potential for back painpractice breathing techniques that reduce pain and strengthen your diaphragmdiscover why a strong diaphragm is important for back strengthThe exercises are presented in ways that you can start where you are and progress at your own pace.There are sample 8-week schedules for you to use as a guideline but how often you do the practices will depend on your schedule, your fitness level, and your pain levels on any given day. Although the schedule is formatted for 8 weeks, you can take longer and then carry on with the practices however works best for you. You can use this program as an adjunct to other therapies.By the end of the course, you'll have valuable skills that will help you reduce back pain in your daily activities. You'll know how to exercise your entire back in effective and safe ways that make you stronger, rather than causing you more pain.With these practices and lessons, you'll find that you have more control over your back pain and are able to function better in your life.
