你沉睡的內核心肌群就交給 Redcord 來喚醒吧!(適合腰酸背痛者) (by 郭仕政物理治療師)
根據醫學研究,超過八成的下背痛很難找到原因,祭出 X光和 MRI (核磁共振)也不見得能照出那折磨人的腰酸背痛小妖精。
這些年很流行以內核心肌群肌力不足的角度來解釋下背痛的問題,認為內核心肌群無力或罷工引發的代償是腰痠背痛的原因之一。
我有六塊腹肌,我的核心肌群應該很強吧?
不,並不是這樣說的。
一般來說,我們可以說核心肌群是指軀幹、腰部、腹部、髖部的肌群。但其實那些肌肉有分成外核心肌群與內核心肌群。
你看到的那些健壯的六塊腹肌、背肌,是淺層肌群,又稱外核心肌群,他們的責任是幫助你完成動作,例如跑步、丟擲棒球。
淺層肌群底下其實還有深層肌群,又稱內核心肌群,他們的工作是穩定你的身體。一般的健身、鍛鍊方式並不容易練到他們,可是他們對你的身體穩定非常重要。一旦他們無法好好穩定你的身體,你對身體的控制就會不好,對身體的控制不好,就可能有協調性、姿勢、痠、痛的問題。
打個譬喻好了,有勇強健的淺層肌群,就像一台馬力勇猛的跑車,但是好的控制、好的穩定,就像是夠格的駕駛技術一樣,才能把跑車操控好。
所以你想的沒錯,外表健壯的人也可能會有背痛、腰痛的問題。
未來我們將專文深入探討內核心肌群和外核心肌群。
為什麼內核心肌群不好會導致酸痛?
之前疼痛科學那篇裡面有提到代償與疼痛之間的關係。代償的意思是,當某一條肌肉不工作時,別條肌肉就必須代替不工作的那條來工作,來達到身體所需的動作要求。但是幫忙工作的那條肌肉負擔就加重了,所以他可能過度緊繃或累壞,最後產生疼痛。
常常罷工的肌肉,是你深層的內核心肌群,而那條幫別人工作的肌群常常就是你的腰和背。
這時候有兩個解決方法,第一個是把你的腰和背練起來,讓他有能力幫別人做很多工作;另一個方法是把不工作的那條肌肉叫回來工作。
不工作的核心肌群,很多時候是因為你長期姿勢不良,讓他們逐漸萎縮掉的,久了他們就忘記要怎麼上工了。
Redcord 紅繩懸吊系統怎麼喚醒核心肌群?
喚醒核心肌群的方法有很多種, Redcord 是近年來很紅的其中一種。一套懸吊系統配上不同的技術,物理治療師可以拿來做檢查診斷、復健訓練;運動教練可以拿來做運動訓練、強化運動表現等功能。而且由於懸吊的特性, Redcord 沒有使用年齡的限制,你也不必很壯或很病才能用。
Redcord 簡單的講,就是把人吊起來做評估、做運動。吊起來有幾個好處:
- 第一他可以製造一個局部不穩定的狀況,來讓你的身體專注於本體感覺和神經肌肉的控制能力,以此喚醒深層肌群。
- 第二是當病患(傷患)的患部,例如膝蓋,不適合負重卻又需要做些運動治療的時候,可以 Redcord 的彈性繩來減輕一部分的負擔。
- 第三, Redcord 依照不同的懸吊方式,誘發出物理治療師想要病患加強的肌群,配合上各種動作檢測瞭解你身體的穩定與控制。
照片提供:秉格物理治療所;攝影:好痛痛
當物理治療師判斷需要使用 Redcord 來治療你的下背痛問題時,他會製造一個你的核心肌群需要出力的狀態,刺激他們回來工作。
物理治療師有時會撥動那些繩子,感覺很像小朋友在鬧你那樣很煩,但其實那是為了利用不穩定的擾動去刺激你的神經,你的本能會叫深層肌群出來穩定你的身體,因為那就是他本來的工作。Redcord 做的這些事有學問一點的說法是「神經肌肉的再教育,來矯正或優化你的動作模式。」
深層肌群:「那個機掰物理治療師一直鬧我,叫我回來工作。」
淺層肌群:「你終於死回來啦,你不在的這些日子,我真是痛死了。」
另外一提,當初挪威的醫生和物理治療師就是為了解決下背痛的問題才發明了 Redocrd。
另外推薦大家讀讀 Redocrd 和 TRX 的差別這篇文章。
合作撰寫:好痛痛 (粉絲頁連結)、
郭仕政物理治療師 (診所連結) (粉絲頁連結) (專欄連結)
推薦一個 2018 秋季的 Redcord N1 課程!(點此連結)
好痛痛復健科、骨科、物理治療、運動訓練搜尋器
註:本部落格文章是以科普、衛教為出發點,不代表任何人的生理狀況。每個人的身體皆不相同,有任何疑問請詢問自己的醫師、物理治療師、專業教練。
Redcord 紅繩懸吊系統的費用怎麼算呢? 如果是單純想訓練核心肌群這個適合嗎?
大部分是以時間(小時)計算,單純想訓練核心肌群的話可以和您尋找的單位溝通
脊椎開刀1年多久坐腰還是會酸痛 請問紅繩核心可以改善疼痛嗎
不一定,紅繩是解決肌肉問題,所以前提是你的問題和肌肉有關。建議先找個醫生做檢查。
請問脊椎側彎引發的下背痛,可以使用Redcord 紅繩懸吊系統獲得改善嗎?
我看到大陸redcord網站使用這篇文章沒有標注來源:(( 不知道你們有授權過嗎~
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