舒緩操8招解經痛8 strokes of the parade ease the pain

舒緩操8招解經痛 　坐下、雙腿彎起，腳板貼地面，左手抱住彎曲的腿部。背挺直、縮小腹，右手放臀部後，配合呼吸，吸氣放鬆、吐氣向後扭轉停留，來回5到10個呼吸，再換邊。 　趴下，兩手抓住腳踝外側，臀部往內收緊、停留3到5個呼吸。放鬆後趴著休息。可以多做幾次。以上1-3式簡易的瑜伽動作，透過扭轉、趴下，按摩腹部內臟，減少經期不適，也透過收縮、運動到腹腔內的臟腑與腹背肌肉。 【劉惠敏】月經來，已經痛苦得要命，那就更不應該運動了吧？錯！運動才是舒緩經痛的好幫手。 適量運動 經痛困擾減半 台灣台安醫院預防醫學科主任周輝政說，根據1995年英國研究發現，運動量愈多的婦女，出現經前症候群及經痛情形都比較輕微，另一個針對運動員的研究指出，運動員比不常運動婦女，經痛困擾少一半，不過月經不來的機率，也是一般婦女三倍。 周輝政說，適量運動可以明顯改善經期間種種不舒服症狀，過度運動卻會影響到內分泌平衡，仍要注意。 痛到不行 最好放鬆休息 台北國泰醫院婦產科主治醫師陳俊凱說，經期中疼痛或不適，可以做些緩和、輕鬆的運動，瑜伽也是不錯的選擇，如果痛到無法動，最好的方法還是放鬆、休息。 按摩伸展 平時多做瑜伽 豐華瑜伽老師吳慧中提醒，平時就應該要做保養，才不會在「痛不欲生」時悔不當初，利用瑜伽動作可以按摩、伸展到平常很少活動的部位，也有助於調整自律神經，緩和情緒、壓力，能有效減少經期不適症狀，有些同學利用瑜伽、靜坐以及作息調整，擺脫多年來的經期惡夢。 吳慧中設計以下舒緩操，在經期前後或是經期間不舒服時，都可以花一點點時間來試試，可不要小看喔，雖然僅是停留、放鬆，也能藉此伸展、舒緩到不適處，達到運動功效。 （動作設計、示範／台灣豐華瑜伽老師吳慧中） 經期前後的 保養瑜伽 簡易扭轉運動 坐下、雙腿彎起，腳板貼地面，左手抱住彎曲的腿部。背挺直、縮小腹，右手放臀部後，配合呼吸，吸氣放鬆、吐氣向後扭轉停留，來回5到10個呼吸，再換邊。 簡易蝗蟲式 大拇指放在掌心中，其他4指在外握拳（金剛拳）。趴下將金剛拳放在下腹部，約兩側左右卵巢位置，吸氣將上下半身帶起，臀夾緊、兩腳勾起停留。吐氣放鬆休息。每次可做3到5個呼吸。 弓式 趴下，兩手抓住腳踝外側，臀部往內收緊、停留3到5個呼吸。放鬆後趴著休息。可以多做幾次。 以上1-3式簡易的瑜伽動作，透過扭轉、趴下，按摩腹部內臟，減少經期不適，也透過收縮、運動到腹腔內的臟腑與腹背肌肉。 邊休息邊伸展 枕頭放在臀部、薦椎下，躺下，將手輕鬆的放在兩側，全身放鬆。. 久坐駝背，都會壓迫到腹腔內臟，利用枕頭可以伸展徹底，藉由伸展可加強副交感神經的活性，有助調整自律神經、舒緩緊張的情緒。 邊休息邊伸展 枕頭放在臀部、薦椎下，躺下，將手輕鬆的放在兩側，全身放鬆。. 久坐駝背，都會壓迫到腹腔內臟，利用枕頭可以伸展徹底，藉由伸展可加強副交感神經的活性，有助調整自律神經、舒緩緊張的情緒。 經期舒緩疼痛(靜瑜伽) 請先準備一個大枕頭，將上半身趴在枕上、放鬆、休息。 將上半身倚靠在牆面，彎曲膝蓋，維持比較舒適、不會累的姿勢。腰部頂在牆面上、不懸空，放鬆、休息。（在外面也可以做這個動作，上班族婦女，只要找面牆也可以減輕腰背痠痛感） 坐下將雙腳放在地面上，雙腳呈一菱形、腳板相對，頭部和上半身放鬆，兩手從小腿內側、下方穿過，放鬆休息，下腹不舒服處可熱敷。 躺下，雙腳放在地面，彎曲讓腳板相對貼緊，慢慢將腳掌往上移近臀部，放鬆、休息。 熱敷下腹，或輕拍鼠谿處（肝經）舒緩不適。 2008-08-22 8 strokes of the parade ease the pain Sit down, Bend your legs, Jiaoban paste the ground, bending his left hand and cling to the legs. Tingzhi back and narrow the abdomen, right-hip, with breathing and suction to relax, stay expiratory backward to reverse, return 5-10 to breathe再换edge. Paxia, two-handed grasp the lateral ankle, hip, to tighten up, stay 3-5 breathing. Pazhuo relax after the break. Can do several times. 1-3 over-simple yoga movements, through the reverse, Paxia, visceral abdominal massage, to reduce menstrual discomfort, but also through contraction, the movement to the viscera and abdominal muscles Fubei. [Menstrual] LIU Hui-min, has been suffering a terrible, it should not bar the movement » Wrong! The campaign is the ease pain and companies. Regular exercise plagued by the pain halved Taiwan's Taiwan Security Division of Preventive Medicine, director of the hospital Zhou G said that under the 1995 British study found that the more women exercise, appeared before the pain syndrome and the circumstances are relatively minor, and another for athletes of the study, women athletes than not often campaign , Half plagued by pain, but not the probability of menstruation, women are generally three times. Zhou G said that regular exercise can be significantly improved during the various uncomfortable symptoms, excessive movement would affect the endocrine balance, still have to pay attention to. Pain not to relax the best rest Cathay General Hospital in Taipei Obstetrics and Gynecology Dr. Chun-Kai Chen said that in the menstrual pain or discomfort, can do to ease, easy movement, and yoga is also a good choice, if the pain that can not be fixed, or the best way to relax and rest. Massage usually do yoga stretching Wu Fenghua yoga teacher reminded, in peacetime should be maintained, not only in the "Tongbuyusheng" Huibudangchu, yoga moves can use massage, stretching to the normal activities of the very few sites, and also helps adjust autonomic nervous, emotional ease the pressure , Are effective in reducing menstrual symptoms, some students use yoga, meditation and the rest adjust to shake off the nightmare years of menstruation. Wu in the design of the following mitigation parade, before and after the menstrual period or the uncomfortable when they can spend a little time to try, not small Kanwo, although only a stay, to relax, but also to extend, to ease the discomfort , To campaign effectiveness. (Action design, demonstration / Taiwan yoga teacher Wu Fenghua) Before and after the menstrual Maintenance of yoga Simple reverse movement Sit down, Bend your legs, Jiaoban paste the ground, bending his left hand and cling to the legs. Tingzhi back and narrow the abdomen, right-hip, with breathing and suction to relax, stay expiratory backward to reverse, return 5-10 to breathe再换edge. Summary of locusts Thumb on the palm, four other means outside Woquan (King Kong Quan). Paxia will be King Kong Quan on the lower abdomen, some on both sides about ovarian position, will be on the lower body with suction, buttocks clamping, two-勾起stay. Expiratory relaxing break. Each can be 3-5 breathing. Bow - Paxia, two-handed grasp the lateral ankle, hip, to tighten up, stay 3-5 breathing. Pazhuo relax after the break. Can do several times. 1-3 over-simple yoga movements, through the reverse, Paxia, visceral abdominal massage, to reduce menstrual discomfort, but also through contraction, the movement to the viscera and abdominal muscles Fubei. - Break edge extension Pillows on the buttocks, the sacral, lie down, hands relaxed on both sides of the body to relax. . Sedentary hump-back, will oppression to the abdominal organs, the use of pillows can be extended completely, by extension can enhance the activity of the sympathetic nervous, self-help adjust nerves, relieve the emotional tension. - Break edge extension Pillows on the buttocks, the sacral, lie down, hands relaxed on both sides of the body to relax. . Sedentary hump-back, will oppression to the abdominal organs, the use of pillows can be extended completely, by extension can enhance the activity of the sympathetic nervous, self-help adjust nerves, relieve the emotional tension. Relieve menstrual pain (static yoga) Please prepare a large pillows, will be in the upper body趴Zhenshang, relax and rest. In the upper body will rely on the wall, bending the knee to maintain relatively comfortable, not tired posture. Top on the wall in the waist, not vacant, relax and rest. (The outside can do this action, working women, for as long as the wall can also relieve back pain flu) Will sit down with both feet on the ground, his legs were a diamond, Jiaoban relative, the head and upper body relaxed, two-handed leg from the inside, through the bottom, relaxing rest, abdominal discomfort may be the hot packs. Lie down, feet on the ground, bending to Jiaoban Tiejin relatively slowly to the hip Yijin feet up, relax and rest. Fomentation lower abdomen, or pat River Rats (the liver) alleviate discomfort. 2008-08-22 For more information, see World Journal News ePaper.

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