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所在平台: Udemy |
课程主页: https://www.udemy.com/course/lower-back-pain-relaxation-and-therapeutic-exercise/
课程评论：没有评论
以下是关于Coursera课程“腰痛：放松与治疗性锻炼”的内容总结： 本课程采用基于研究的方法，旨在缓解腰痛。据估计，80%的美国人会经历腰痛，其主要原因是肌肉紧张导致的体态不良。 课程采用一种基于研究的、分三步的矫正性锻炼方法来解决腰痛问题：**放松（Relax）、拉伸（Lengthen）和强化（Strengthen）**。 1. **放松阶段**：首先，通过“自我肌筋膜放松”技术来放松紧张或“过度活跃”的肌肉。课程演示了如何使用网球和泡沫轴等工具来缓解肌肉紧张。 2. **拉伸阶段**：在放松了引起腰痛的紧张肌肉后，进入拉伸阶段。此阶段侧重于针对过度活跃的肌肉进行特定的拉伸，以恢复肌肉的正常长度和张力。 3. **强化阶段**：最后阶段是强化“薄弱”或“不活跃”的肌肉。课程将专注于强化核心肌群的各个部分，并发展臀部力量。最终，课程将通过功能性和动态性锻炼，教会身体以正确的力学方式协同运动。 本课程基于研究，旨在帮助您切实体验到缓解腰痛的效果。
Through this course, we will take a research based approach to lower back pain relief. It is estimated that 80% of Americans will suffer from lower back pain. The primary cause of lower back pain is poor postural patterns caused by tight muscles. The Corrective Exercise approach to lower back pain is a Research based 3 Step system: Relax, Lengthen, and Strengthen. The first stage is to relax tight muscles. In this video, we demonstrate how to use a technique called "Self Myo-fascial" release to relax muscles that are tight or "over active". We use specific tools to relieve the muscle tension such as tennis balls and a foam roll. Once we relaxed the tight muscles aggravating the back, we move to the Lengthening stage. In this stage, we focus on specific stretches to target over active muscles. The stretches will lengthen the tight muscles to a proper length and tension. Our final phase is to strengthen muscles that are too weak or "under active". In this phase we focus on strengthening all parts of the core and developing strength through the hips as well. We end with a functional and dynamic exercise to teach the body to move together with proper mechanics.This video is based on Research and you will experience the results. Thank you for your time and I hope to hear from you soon, Matthew Tanoue CES, PES, cPT
