Pilates Reformer，其實大家都適合做，Reformer可減低借力情況下做各種動作，更容易調整posture，對我整親嘅左腳都有幫助 🌟Footwork - Lower & lift 📎Target muscles Transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques to prevent spinal extension; obliques and multifidus to prevent rotation; hip extensors and quadriceps of supporting leg concentrically on extension, eccentrically on return; vastus medialis and lateralis working to track patella properly. (For this exercise only) Gastrocnemius and soleus eccentrically as heels lower, concentrically as heels lift; adductors isometrically to maintain adduction 📎Stability Torso (pelvis, spine and rib cage), leg alignment 📎Mobility Hip and knee extension and flexion; ankle plantar flexion and dorsiflexion 🌟Single Leg - One leg bent 📎Target muscles Same as footwork (lower and lift) 📎Stability Torso during unilateral leg movement; leg alignment 📎Mobility Hip and knee extension and flexion 🌟Leg Circles - Parallel 📎Target muscles Transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques to create imprint and stabilize pelvis; hip extensors eccentrically as legs hinge towards torso, concentrically to bring legs together and isometrically to keep legs together as they hinge away from to toward torso 📎Stability - Torso 📎Mobility - Hip circumduction . . . #pilates #pilatesreformer #workout #lifestyle #healthy #health #fitness #wellness #nutrition

無痛訓練- 膝蓋下方痛 髕骨肌腱炎 自我緩解 疼痛原因 大腿前外側肌肉太緊，拉歪髕骨 Pain reason Tight anterior-lateral thigh 👉pull knee cap( patella) out of position 緩解疼痛方式 放鬆＋伸展緊繃的大腿前、外側肌肉。包括闊筋膜張肌、髂脛束。 Relied method Release tight muscle. Include tensor fascia late(TFL) , iliotibial band (ITB). 放鬆方式 滾筒按壓大腿外側-增加髂脛束血液循環 滾筒按壓大腿前側45度-闊筋膜張肌 放鬆時間：一個區塊/1分鐘 放鬆強度：疼痛感不超過5/10 (10最痛) Release method Foam roller for lateral thigh:↑ITB circumduction Foam roller for anterior-lateral thigh: release TFL Release time: one area/ 1 min Release feeling: pain no over 5/10 (10:highest pain) 伸展方式 闊筋膜張肌：髖伸＋骨盆後傾＋髖關節外旋 髂脛束：骨盆中立＋髖內收 伸展時間：1分鐘x 5 次 Stretch method TFL: Hip extension+ pelvic posterior tilt+hip lateral rotate ITB: Pelvic neutral+hip adduction Stretch time: 1 min x 5reps 緩解膝蓋下方痛總結 1.疼痛來自緊繃的大腿前外側肌肉、包含闊筋膜張肌、髂脛束 2.緩解目標：放鬆＋伸展闊筋膜張肌、髂脛束 3.放鬆疼痛感不超過5/10, 單一部位不超過1分鐘 4.伸展停留1分鐘，重複5次，讓肌肉適應被拉長 Summary 1.Pain from tight anterior-lateral thigh muscle, includingtensor fascia late(TFL) , iliotibial band (ITB) 2.Relief method: release+ stretch TFL, ITB 3.Release pain not over 5/10, one area for 1 min. 4.Stretch 1 min for 5 times for adapt muscle lengthen #物理治療 #physiotherapy #瑞稞適能中心 #recallfitnesscenter #無痛訓練 #painfree #復健 #rehab #認識身體遠離疼痛 #疼痛 #pain #膝蓋痛 #kneepain #髕骨肌腱炎 #patellartendinopathy #疼痛科學 #painscience #受傷 #injury #修復 #recover #檢測 #screen

上半身暖身訓練🔥 -肩膀活動度 做肩膀活動度的方式有很多 最常見的大概為肩膀繞圓圈 其實如果稍微調整 固定好其他部位 也能很有感受度 Overhead opener 適用於很多肩膀過頭運動 可以活動肩 肩胛 胸椎 (中文解說都在影片裡) Upper Body Warm Up🔥 -Shoulder mobility Shoulder Circumduction is one of the most commonly used warm up exercise for "shoulder mobility." However I often see that people just randomly making circle with their shoulder. To make an easy modification, we can stand or half kneeling beside the wall, by fixing other parts of our body, it's actually a good way to control our shoulder range of motion. Overhead opener is in my opinion a great mobility exercise for overhead movement athlete. It contains the motion of shoudler joints and the thoracic spine. With properly breathing, you will feel more stretch or expansion. Click the like button or share this account if you find the video useful. And feel free to leave any comment if you got any thoughts or questions👌 Designed by @crystal__madesign #physicaltherapy #physio #musculoskeletal #training #exercise #workout #mobility #warmup #taiwan #taipei #物理治療 #訓練 #活動度 #肩膀 #熱身 #樂橙