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　　若你时常出现以下症状：
　　．时常落枕、偏头痛。
　　．肩膀不时感到僵硬紧绷。
　　．转动颈部时会出现「喀喀声」。
　　．明明没活动，颈部却会疼痛。
　　．手举不起来、手指出现异样感、甚至会发麻。
　　请当心，你的「颈椎」可能出问题了！

　　绝对不要擅自认定这些症状「只是单纯小小病痛」，
　　颈椎病会先引起颈部疼痛、僵硬的症状，
　　恶化后会影响到肩膀及手臂，最终连手指、排尿都会受到影响。
　　然而，这些异样有时却不易从X光片上看出，
　　以致连医生都很难揪出引起颈部疼痛的元兇，
　　尽管如此，也绝不能只在疼痛发作当下吞止痛药了事，
　　若不设法根治，待椎体变形、增生骨刺，可就无力回天了。

　　牵引、通电、温热等治疗方式固然能暂时减缓疼痛，却非治本之道，
　　本书作者铜冶英雄医生拥有多年与疼痛缠斗的经验，
　　现为「御茶水骨科机能复健诊所」院长，
　　就多年行医经验，发觉想要改善颈部疼痛，「运动」绝对是最合适的治疗法。
　　便以最简单的「痛觉」为指标，开发出「颈椎自癒操」，
　　用毛巾、网球等小道具辅助，依书中指示找出按压疼痛点，
　　观察①疼痛范围②疼痛程度③活动容易度，
　　按照疼痛变化适时变更体操内容，
　　便能克服顽强的僵硬及疼痛感！

本书特色

　　◎颈痛对症专书：
　　聚焦「颈椎疼痛」，说明颈椎病检查、治疗、手术流程，全面理解颈痛成因。

　　◎施作方式单纯：
　　依「痛觉」找出按压点，用毛巾、网球等小道具，靠自己改善种种疼痛症状。

　　◎根除病根不复发：
　　不靠牵引、通电、温热、止痛药，单靠「运动」革除病根，预防复发。

颈痛患者亲身见证

　　．手部疼痛和麻木的元兇是颈部！做缩颈体操2个月后竟然痊癒了！——川田美惠子小姐 保母

　　．做了转颈体操后，剧烈的颈部疼痛、肩膀僵硬和眼部疲劳感都消失了！——谷冈优子小姐 文字工作者

　　．在疼痛发作前做缩颈体操，顺利将原本恶化中的颈部从痛苦中解放！——川村麻里子小姐

　　．治好颈部疼痛后，手臂终于能顺利举起！——水野聪美小姐 公司职员

作者简介

铜冶英雄

　　1994年毕业于日本医科大学后，至千叶大学附属医院、国立癌症中心中央医院、千叶儿童医院、千叶复健中心等地研修
　　2001年赴美国威斯康辛医科大学留学，取得美国公认足部装具师资格
　　2002年至千叶大学研究所医学研究院研究疼痛的基础
　　2005年获颁国际腰椎学会的学会赏
　　2010年开设御茶水骨科机能复健诊所

　　目前担任御茶水骨科机能复健诊所的院长。为医学博士，也是日本骨科学会专门医师、嵴椎嵴髓病认定医师及日本复健医学会专门医师。

　　着作、监修作有《あきらめない腰痛》、《どこでも腰痛体操》、《腰の嵴柱管狭窄症が革新的自力疗法痛みナビ体操で治った！》、《腰痛自力回复「痛みナビ体操」》等。

．前言                                                                                                                   
．自行察觉！【颈椎病】的警讯                                                                               
．疾病解说 40岁以上的患者激增！老化及不良姿势引起的「颈椎病」            
．从颈部到肩膀、手臂、手指都出现疼痛或麻木感                                               
．颈椎是哪个部位呢？                                                                                               
．何谓颈椎病？                                                                                                   
．主要症状为何？                                                                                               
．可能的致病原因为何？                                                                                   
．与颈椎病相关的疾病                                                                                               
．不只如此！会引起颈部疼痛的疾病                                                                       
．容易跟颈椎病混淆的疾病有哪些？                                                                       
．颈椎病的检查方式为何？                                                                                       
．颈椎病的治疗方式为何？                                                                                       
．颈椎病能靠手术根治吗？                                                                                       
．【专栏】真的是上了年纪所致？五十肩的真相     
                       
．第一章 「颈椎自癒操」的发明经过与治疗实绩
．「颈椎自癒操」的开发经过～我的心路历程～                                             
．令母亲困扰不已的肩痛症状                                                                   
．急性腰痛教我的事                                                                                   
．体会到骨科医生的无力感                                                                                       
．将急性腰痛化为转机！                                                                                   
．以帮人消除疼痛的复健专门医师为目标                                                               
．开设复健专门诊所                                                                                   
．「颈椎自癒操」的诞生                                                                             
．设定更远大的目标不断前进                                                                   
．诊所的治疗方式及「颈椎自癒操」的效果                                   
．提供客制化复健疗法的诊所                                                                   
．诊所治疗的流程                                                                                               
．进行3大治疗方针                                                                                           
．铜冶医生的病例簿～颈椎症改善实例～                                                       
．①改善颈椎椎间盘突出                                                                           
．②改善颈椎椎管狭窄症                                                                                   
．③改善慢性肩颈僵硬                                                                                               
．④改善慢性颈部疼痛                                                                                               
．⑤改善慢性颈部疼痛及手部麻木                                                                   
．【专栏】最近掀起话题的「颈椎过直」会引起什么问题吗？     
               
．第二章 「颈椎自癒操」以「疼痛」为指标！找出最适合每个人的动作
．别轻忽「疼痛」传达的警讯！                                                                               
．什么是「颈椎自癒操」？                                                                               
．疼痛导航诊断的重点                                                                                       
．判断基准①疼痛的范围                                                                                   
．判断基准②疼痛的程度                                                                                   
．判断基准③活动容易度                                                                                   
．「颈椎自癒操」见效的原因                                                                     
．颈椎自癒操─颈椎病篇─开始！                                                                  
．在施行「颈椎自癒操」前
．①自己真的适合做体操吗？                                                                   
．②准备道具                                                                                                               
．③确认体操记号                                                                                                       
．基本姿势                                                                                                   
．后方改善型 试着将颈部往后方活动看看吧                                                 
．缩颈运动                                                                                                           
．拉颈运动                                                                                                           
．前方改善型 试着将颈部往前方活动看看吧                                                 
．低头运动                                                                                                           
．伸下巴运动                                                                                                               
．侧方改善型①试着将颈部倾向左侧或右侧吧                                               
．右倾运动                                                                                           
．左倾运动                                                                                                           
．侧方改善型②试着将颈部转向左边或右边吧                                                       
．右转运动                                                                                                           
．左转运动                                                                                                           
．你应该是属于后方改善型                                                                               
．缩颈体操                                                                                                           
．拉颈体操                                                                                                   
．你应该是属于前方改善型                                                                               
．低头体操                                                                                                   
．身下巴体操                                                                                                       
．你应该是属于侧方改善型                                                                               
．右倾体操                                                                                           
．左倾体操                                                                                                           
．右转体操                                                                                                           
．左转体操                                                                                                   
．「体操成效不彰」时应特别留意胸椎                                                     
．拉背体操
                                                                                                       
．第三章 能预防复发的体操及应留心的日常姿势
．靠预防复发体操打造出与疼痛和不适感无缘的颈椎！                               
．顺利改善疼痛症状后，切换成更适当的体操                                               
．开始施行预防复发体操的时机                                                                               
．预防复发体操的内容                                                                                       
．预防复发体操的流程
．①缩颈类型②伸颈类型                                                                           
．③低头类型④伸下巴类型                                                                                       
．⑤右倾类型⑥右转类型                                                                                   
．⑦左倾类型⑧左转类型                                                                           
．留意姿势及动作，预防疼痛复发                                                           
．随时保持正确的姿势                                                                                       
．适合后方改善型的日常姿势
．①坐在椅子上时                                                                                               
．②坐在椅子上工作时                                                                                       
．③坐在地板上时                                                                                                       
．④在厨房做事时                                                                                               
．⑤走路时                                                                                                   
．⑥提着包包时                                                                                           
．适合后方改善型的日常姿势 番外篇
．枕头的选法与正确睡姿                                                                                   
．我们无法控制自己在睡眠中的姿势                                                               
．【专栏】铜冶医生开发的「铜冶式肩膀痠痛专用枕」                                 
．自行施行「颈部定期健检」，维持颈部健康                                         
．透过颈部定期健检找出潜藏的问题                                                       
．颈椎问题部位的锁定方法                                                                       
．用网球做颈部体操                                   
                                                       
．第四章 靠颈椎自癒操改善颈椎病、消除肩颈僵硬的经验谈
．手部疼痛和麻木的元兇是颈部！做缩颈体操2个月后痊癒！                           
．做了转颈体操后，剧烈的颈部疼痛、肩膀僵硬和眼部疲劳感都消失了！       
．在疼痛发作前做缩颈体操，顺利将原本恶化中的颈部从痛苦中解放！   
．治好颈部疼痛后，手臂也能顺利举起！
．靠胸椎矫正来提升疼痛的改善成效                                                                       
 
．第五章 颈椎症及颈椎自癒操的Q&A
．铜冶医生为您解答疑难杂症                                                                           
．整週都有做「颈椎自癒操」吗？确认表                                               
．后记                                                                   

None

颈痛革命！速效颈椎自癒操 电子书 下载 mobi epub pdf txt 2025

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