【 呼吸評估與動作整合】 - 心得筆記 Part 1
#分享呼吸與動作的心得以及基礎概念
#如果呼吸是不正常的
#那麼沒有動作是正常的了
#如果對你有幫助請幫我分享標註朋友
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❇️今年三月(2020)有幸去上 劉奕辰物理治療博士的 #呼吸評估與動作整合BAI ,是一堂非常燒腦的課程,過程也非常精彩,讓人覺得很過癮,很慶幸自己及早聽同事的呼吸內訓分享,上課的時後對於講師的內容與解析也格外的有感覺。
@liuic
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這篇文章主要是分享關於呼吸與動作的近代觀念,讓我們對於呼吸這件事有更多的了解。
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❇️全呼吸模式又稱為橫膈模呼吸法:
橫膈膜(Diaphragm)是人體最主要吸氣肌 (應該是唯一),吐氣肌則包含腹橫肌、腹內斜、腹外斜肌等內核心肌群。
橫膈模的主要功能是:呼吸 ;輔助功能 :穩定腰椎
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►全呼吸:胸腔、腹腔有能力擴張及收縮
►基礎呼吸模式:
1. 吸氣 :橫膈模向心收縮下降、胸廓擴張、核心擴張
2. 吐氣 :橫膈模離心收縮上升,胸廓縮小、核心收縮
3. 肋骨動作(Rib Cage movement) : �上肋骨(1-6):呼吸時增加前後徑 (Pump Handle) ,傳統農耕用的按壓式取水器�下肋骨(7-12):呼吸時增加側向徑 (Bucket Handle ),類似雞翅膀開合動作 �PS:肋骨動作可以上youtuber,有許多線上資源
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❇️呼吸觀察重點:
1.3D 擴張 (3D Expansion) : 前側、後側、側向擴張、 帳篷狀擴張(劍突、肚臍、 肚臍下一掌幅)、肋骨的活動能力
2.胸腹活動比例 (Chest / Abdomen Ratio ) : 比例一比一、節律與順序
3.其他代償動作 (Other Compensatory Movement ) : 肋骨是否浮起、輔助肌群過度活化
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►呼吸是人類第一個發展的動作,小朋友出生後大概花三個月在學習呼吸,之後才開始移動四肢。
呼吸也是我們每天要做最大次數的可控制動作,人類從前每天大概一萬多次的呼吸,相當於每分鐘8-10次,現今的社會因為工業化時代、網路時代,科技漸漸取代大部分的勞力,久坐的動作模式,也間接導致現代人呼吸效率變差,現代人的呼吸大概每天是兩萬五~三萬次,相當於每分鐘12~20次的呼吸。
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►呼吸有問題的人,通常脖子(頸部)、腰(下背)或四肢都會伴隨一些疼痛問題,當你嘗試許多方式都無法解開時,可以回頭看看是否可以執行完整全呼吸。
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►良好的呼吸模式幫助改善睡眠品質,迷走神經以及副交感神經的活化,可以幫助放鬆身體。
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►一般來說,左側肋骨上抬(心臟在左側),而右邊肋骨下壓(肝臟的位置),即使是左撇子,右側肩膀的問題也比較多,這點算是顛覆我原本的想像,我也會持續觀察實務上的情況。
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►腰大肌(Psoas)以及腰方肌(Quadratus)經常感覺緊繃,需要放鬆時,通常要考慮呼吸以及橫膈膜的問題。
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腰部的緊繃通常來自於腰椎伸肌(Erector spinae)或者胸腰筋膜(TLF),腰方肌是一條深層的骨盆穩定肌群,協助骨盆做出側傾以及旋轉的動作。
❇️所有的運動,只要夠狂熱,基本上都會產生問題。
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在這邊也做一個關於預防醫學的衛教:
物理治療師或者教練,可以當成三個月或半年固定檢查一次牙齒,針對“未來可能”會產生的某些問題,及早發現,也能及早治療,這就是「預防醫學」,台灣也許還要好幾年,才機會看到這樣的光景,不過走在前面的人,仍需要持續地邁進,有能力的人,也要擔當相對的社會責任。
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最後,如果你看到了這裡,那表示你真的對呼吸非常有興趣呢!
Take home message:
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呼吸並非動作的萬靈丹,但它是各種動作的基礎。
如果呼吸是不正常的,那麼沒有動作是正常的了,有意識的感覺呼吸這件事,控制並且加以練習。
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#人生 #階段 #課程筆記 #感觸 #攸關能力 #實務經驗
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diaphragm pump 在 Yoga By Sophie Vietnam Facebook 的最讚貼文
Khi chúng ta thở. 💝💝
Lung: lá phổi
Diaphragm: cơ hoành
Khi bạn hít vào, cơ hoành xẹp xuống và lá phổi nở ra. Ngược lại khi bạn thở ra.
An animation showing the moving parts of the Respiratory System.
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The Lungs are different from one another. The right consists of three lobes, Superior, Middle, and Inferior, while the left only has two, the Superior and Inferior.
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The Lungs are encased by the Pleura, a membrane surface that lubricates the lungs movement while we breath.
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The Diaphragm, a muscle that helps pump air into and out of the lungs. As it contracts (moves down), the air is sucked in, as it relaxes, the air is pushed out.
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#lungs #pleura #diaphragm
diaphragm pump 在 Narisa Soraya Youtube 的精選貼文
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diaphragm pump 在 How does a Diaphragm Pump Work? - Mechanical Boost 的相關結果
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diaphragm pump 在 How do double diaphragm pumps work? - Verderliquids 的相關結果
A double diaphragm is a positive displacement pump which utilises two flexible diaphragms that reciprocate back and forth, creating a temporary chamber, ... ... <看更多>
diaphragm pump 在 Diaphragm pump - Wikipedia 的相關結果
The basic working principle of an air-operated diaphragm pump. ... There are three main types of diaphragm pumps: ... When the volume of a chamber of either type of ... ... <看更多>