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所在平台: Udemy |
课程主页: https://www.udemy.com/course/hunchback/
课程评论：没有评论
**课程名称：** 驼背：改善姿势，摆脱背痛 **课程概述：** 本课程专为那些对自身姿势不满意，例如圆肩、驼背（胸背部过度弯曲）或头部前倾的人士设计。不良姿势不仅影响自信心和行为举止，还会给他人留下负面印象。现代生活方式，如长时间面对电脑和智能手机，导致部分肌肉和筋膜组织变得薄弱或僵硬。本课程将帮助您理解为何改善姿势没有“速效法”，以及持之以恒的练习和正确的动力是改变姿势的关键。 主讲人是一位经验丰富的德国物理治疗师，在手法治疗、运动物理治疗、人体工程学、筋膜治疗和神经损伤领域拥有深厚的专业知识。他的客户主要为因久坐和办公室工作引起的背痛患者。 **课程内容与结构：** 课程采用精心设计的概念，循序渐进地指导学员： * **课程介绍：** 了解课程目标和学习路径。 * **理论基础：** 学习人体结构、肌筋膜的连接方式，以及为何需要先放松某些肌肉/组织。 * **高效练习：** 掌握有效的力量训练和活动度练习，并理解其背后的原理。 * **自我评估：** 学员分析自身当前姿势，识别主要体态问题。课程将利用学员的个体诊断发现（如脊柱或肩关节的僵硬度测试）来记录进步。 * **提高姿势意识：** 培养对自身姿势的感知能力，这是贯穿整个课程的重要工具。 * **骨盆定位：** 学习骨盆在改善姿势中的关键作用。 * **脊柱与头部：** 针对脊柱和头部姿势进行调整。 * **肩胛骨与肩关节：** 改善肩胛骨和肩关节的活动度和位置。 * **拉伸/活动度练习：** * 理解拉伸对于姿势改善的重要性，以及在力量训练前的必要性。 * 学习拉伸对不良姿势产生负面影响的“肌肉链”。 * 掌握针对性强的瑜伽拉伸动作，有效缓解肌肉紧张。 * **脊柱活动度训练：** * 学习增强胸椎和腰椎活动度的有效练习。 * 介绍泡沫轴作为辅助工具的使用方法。 * **居家力量训练：** * 学习可在任何时间地点进行的居家练习。 * 除了自重训练，还可以使用阻力带。 * **健身房力量训练（进阶）：** * 学习将课程知识融入健身房训练计划。 * 运用器械和重量进行更多样化的练习。 * 介绍一些学员可能在健身房忽略的练习。 **教学方式：** 通过理论讲解、动作示范和实践练习相结合的方式，帮助学员建立对姿势的科学认知，并掌握实用的改善方法。
If you are not satisfied with your posture, maybe your shoulders are rounded forward, your upper back has a strong curve (kyphosis or 'hunchback') or you have a forward head posture, then this course is for you. Suffering from this anatomical conspicuity can have a tremendous impact on people's confidence and behaviour. The 'simple' act of pushing our backs straight and pulling the shoulders back gives us both an instant feeling of confidence and also affects the people around us. It makes an impression. Sadly, modern everyday life forces us to sit in front of computers and smartphones most of the time. This leads to both weakness and shortness of certain muscles and myofascial tissue. In this course you will learn why there is never a 'Quick fix' for a postural problem and consistency paired with the right motivation is the only true way to make a change on your posture.The author is a German physical therapist with vast experience in the field of Manual Therapy, Sports physiotherapy, Ergonomics, Myofascial treatment and neurologic impairments. Among his clients he mainly counts ordinary patients who suffer from back pain due to sitting and office work.The author created a well thought out concept to guide you through this course:Introduction of the courseDiscussion of the theoretical basics which are important to make you understand how the body is built up and connected by myofascial tissue why you have to release certain muscles/tissue firstwhich strength exercises and mobility exercises are highly effective, and whySelf assessmentThe student analyzes his/her current posture in order to determine main impairments Individual diagnostic findings (like stiffness in particular tests of the spine or shoulder joint) will be used throughout the curse to document progressIncreasing postural awareness, which is a basic tool for the whole coursePositioning of the pelvis as a key movementSpine and head Shoulder blades and shoulder jointsStretching/mobilization of shortened musclesStretching is crucial to allow the posture to change. Without stretching, strengthening is much less effective You learn to stretch 'muscle chains' that are influencing the posture negatively Specific Yoga stretches will be taught to target the shortened tissue effectively Mobilization of the spineEffective exercises to increase the mobility of the thoracic and lumbar spineFoam roller as a useful equipmentStrengthening of weak muscles at homeAll exercises that can be done right away at homeApart from using the body weight a light resistance band can be usefulStrengthening in the gym (Advanced)Learn how to implement the gained knowledge into your gym routineUse weights and machines for a bigger variety of exercisesIntroduction of exercises you might have skipped in the gym before.
