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所在平台: Udemy |
课程主页: https://www.udemy.com/course/how-to-use-a-foam-roller/
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Coursera 课程：泡沫轴终结慢性疼痛 本课程教授如何使用泡沫轴和自我筋膜放松技术来缓解身体任何部位的肌肉紧张、僵硬、疼痛和损伤。课程适合所有人群，包括运动员和非运动员，无论活跃或不活跃。 **课程内容包括：** * **什么是泡沫轴和自我筋膜放松：** 介绍泡沫轴的工作原理及其在缓解肌肉紧张方面的作用。 * **如何使用泡沫轴和其他工具：** 教授正确使用泡沫轴以及在家中可找到的替代工具的方法。 * **泡沫轴和筋膜放松的益处：** 讲解定期使用泡沫轴可带来的好处，包括提高柔韧性、促进血液循环、增强本体感觉、减少受伤几率以及缩短运动恢复时间。 * **安全注意事项：** 提示使用泡沫轴时的安全禁忌和注意事项。 * **特定肌群的泡沫轴放松教学：** 提供针对足部、IT带、股四头肌、梨状肌、腘绳肌、小腿（腓肠肌和比目鱼肌）、斜方肌、背阔肌、背部、上背部和肩部、胸大肌和胸小肌、肱二头肌等各个肌群的泡沫轴放松指导视频。 **适用人群：** * 长期受慢性下背痛困扰者 * 出现小腿紧绷或胫骨应力综合征者 * 下蹲或提重时膝盖疼痛者 * 长时间站立导致足部疼痛者 * 柔韧性差，影响日常或运动活动者 * 容易因日常活动或运动而受伤者 * 身体任何部位长期存在肌肉紧张、僵硬、酸痛或结节者 如果您有以上任何一种疼痛或肌肉问题，泡沫轴是您的解决方案。
**Updated JUNE 2016 *Have you been suffering from chronic low back pain?*Do you have tight calves or shin splints?*Do you have knee pain when squatting and lifting*Are your feet constantly in pain from standing at work all day?*Is your lack of flexibility limiting your physical activity?*Are you constantly getting injured from simple, everyday activities to intense physical exercise. If you have had any of this kind of pain, stress, knots, or have had muscular tightness anywhere in your body for months or years, foam rolling is the solution for you! Foam rolling (and myofascial release) and are the most effective methods used to relieve tightness and tension in the body. When you use a muscle or muscle group frequently, your body breaks down muscle fibers so that they can adapt and grow stronger. Fascia is the tissue that surrounds our muscle fibers and organs so that they may glide smoothly past each other to reduce friction in the body. An unfortunate and inevitable side effect of frequent muscle use during exercise or other repetitive movements, is the development of knots, adhesions, and scar tissue around the fascia. This causes tightness and soreness in the muscle. Using a foam roller and other myofascial release devices properly on the muscles allow you to break down the scar tissue, knots, and adhesions. Regular use of a foam roller and other SMR (self myofascial release) techniques over time will -Improve flexibility -Increase circulation -Increase kinesthetic awareness -Reduce injury -Reduce recovery time between workouts Foam rolling is beneficial for anyone who has muscular tightness, stress, knots, or chronic pain ANYWHERE on your body. This course extremely beneficial for both active and inactive, athletes and non-athletes. This course will cover. *What foam rolling and self myofascial release is *How to use a foam roller and other myofascial release tools that you can find around the house. *The benefits of foam rolling and myofascial release *Safety precautions when using a foam roller and other myofascial release tools Instructional videos for rolling out the following muscle groups are included: -the feet -IT band and quadriceps -Piriformis and hamstrings -Gastrocnemius and soleus (calves) -Trapezius -Latissimus dorsi and total back -Upper back and shoulders -Pectoralis major and minor -Biceps
