Name: 緩解腕部和肘部疼痛（通過 3 個關鍵練習減輕緊張！）... (Wrist & Elbow Pain Relief (Reduce Tension with 3 Key Exercises!))
Uploaded: 2024-09-20T06:04:05.000Z
Duration: 8 min 36 s

情態助動詞 A2

Today, we're going to be talking about your hands and how much they can impact on your wrist, your elbow, your shoulder.

今天，我們要討論的是手，以及手對手腕、肘部和肩部的影響。

形容詞比較級

And I'm going to give you a few simple exercises that I think are absolutely fantastic for making your hands more relaxed, more sensitive, able to do more things with more coordination.

我將給大家介紹一些簡單的練習，我認為這些練習絕對能讓你的雙手變得更放鬆、更靈敏、更協調地做更多的事情。

動名詞

So whenever we start talking about the hands, most people think, okay, well, I already trained my hands.

是以，每當我們開始談論手的時候，大多數人都會想，好吧，我已經訓練過我的手了。

I'm always using them throughout the day.

But one of the issues that we often run into is that that amount of work can often lead to some degree of imbalance and often what I call unconscious hand tension, meaning once you go through the exercises I'm about to show you, you may start to realize how much tension you're carrying in your hands all day, every day.

但是，我們經常遇到的一個問題是，這樣的工作量往往會導致某種程度的不平衡，也就是我所說的無意識的手部緊張，也就是說，一旦你完成了我接下來要向你展示的練習，你可能就會開始意識到，你的雙手每天都在承受著多大的壓力。

So these are pretty simple, but they are quite intense.

是以，這些都非常簡單，但卻相當緊張。

So what I want to do first is I want to make sure that we do a little bit of a warmup.

所以，我首先要做的是確保我們做了一點熱身運動。

So I'm just going to have you put your hands out and I want you to start doing some massage through the thumb side, the little finger side, a little bit of work in between the bones.

所以，我要讓你把手伸出來，開始按摩大拇指和小拇指，在骨頭之間做一點按摩。

Spend maybe five to 15 seconds, you know, moving through, uh, do that on both sides.

大概花 5 到 15 秒鐘，你知道的，兩邊都做一遍。

Once you've done that, you're going to interlace your fingers and you're just going to gently rotate them back and forth, getting a little bit of rotational motion at the end, and then actually change that.

做完這些後，將手指交錯，然後輕輕地來回旋轉，最後做一點旋轉運動，然後再進行實際的改變。

So if you're interlaced this way, I then want you to interlace this way and repeat, and you'll notice you get a little bit of a different stretching sensation.

所以，如果你這樣交錯，我希望你這樣交錯，然後重複，你會發現你會得到一點不同的拉伸感覺。

And as you're doing this, you can try and do it with the wrist mostly in neutral.

在做這個動作時，你可以試著將手腕大部分放在中立位。

You can also come out here and get a little bit more wrist extension, and that's going to give you a different feel.

你還可以在這裡把手腕伸得更長一些，這會給你帶來不同的感覺。

Now once we've done that, we want to do the same thing, just working through the forearms.

做完這些後，我們要做同樣的事情，只是在前臂上做文章。

Pretty much everything that controls a lot of the major functions of our hand, our muscles are going to insert all the way up at the elbow.

幾乎所有控制手部主要功能的肌肉，都會從肘部一直向上伸展。

是以，這些人之間有著密切的聯繫。

Very often when you have tennis elbow issues or golfer's elbows, pain problems, bursitis of the elbow, et cetera, we can trace a lot of that back to improper hand usage or excessive usage.

很多時候，當你有網球肘、高爾夫球肘、疼痛問題、肘部滑囊炎等問題時，我們可以追溯到手部使用不當或過度使用的原因。

So I like to again, just to kind of warm up the skin with some rotational motion, a little bit of traction down, traction up, medial and lateral.

是以，我喜歡再次通過一些旋轉運動、向下牽引、向上牽引、內側和外側牽引來熱身。

You can then do a little bit of massage through the musculature, you're going to do that on both sides.

然後，你可以通過肌肉組織做一些按摩，兩側都要做。

Overall, I would say one to two minutes per arm and make sure everything is good and warmed up.

總的來說，我認為每隻手臂需要一到兩分鐘，並確保一切都準備就緒、熱身完畢。

Now from here, we're going to do a quick test.

現在，我們要做一個快速測試。

All that I want you to do is put your arms down by your side, your fingers are facing directly forward.

我要你做的就是把手臂放在身側，手指朝前。

I want you to look down and I want you to flex your wrist.

我要你向下看，然後彎曲手腕。

So pull your palms towards your body as far as you can and I just want you to compare side to side.

所以，儘量將手掌拉向身體，我只是想讓你左右對比一下。

So look to see how much range of motion do I have and more importantly, how does it feel?

所以，要看看我的活動範圍有多大，更重要的是，感覺如何？

Does the other side feel pretty comfortable?

Once we've done that, we're then going to reverse it and we're going to go into extension and you're again, self-checking, trying to get an idea of am I relatively symmetric and how uncomfortable is it?

做完這些後，我們要反過來，進入延伸階段，你要再次進行自我檢查，試著瞭解我是否相對對稱，有多不舒服？

I would like for you to then at that point, repeat that with the arm straight out in front of you.

然後，我想讓你在這一點上重複一遍，手臂伸直放在面前。

So make sure you're in a nice tall position and again, you're going to flex and extend and you're just doing some comparison.

所以，確保你的姿勢很高，同樣，你要彎曲和伸展，你只是在做一些比較。

A lot of people will find that as they get into that extended elbow position, that if they have a problematic side, they will begin to lose either extension or flexion range of motion.

很多人會發現，當他們進入伸肘姿勢時，如果他們的一側有問題，他們就會開始失去伸展或屈曲的活動範圍。

Okay, so now we kind of have a basic idea of where we're at.

好了，現在我們對現在的情況有了一個基本的瞭解。

I want to do one more kind of pre-test and then we're going to get into the exercises.

我想再做一個前測，然後我們就開始練習。

So after we've done our basic testing here, we're then going to go into this position.

完成基本測試後，我們將進入這個位置。

You're going to put your hands together, beginning at the bottom of your palms, bring them together, mesh them together so that your thumb is almost touching your chest and then I want you to drive down as far as you comfortably can while still keeping the bottom of the hand palms together.

雙手合十，從手掌底部開始，併攏，齧合，使拇指幾乎觸及胸部，然後在保持手掌底部併攏的同時，儘量向下用力。

Again, notice what your range of motion is, how much extension and how does that feel side to side.

再次，注意你的運動範圍是多少，伸展多少，以及左右感覺如何。

We're going to retest that after we've done these exercise progressions.

在完成這些練習後，我們將重新進行測試。

So what we're going to do is we're going to work on the space between your fingers.

所以，我們要做的就是練習手指之間的空隙。

This is actually a very easy procedure, but it can be quite intense.

這其實是一個非常簡單的過程，但可能會相當緊張。

So we're going to begin this with your elbow bent.

所以，我們要從彎曲肘部開始。

The easiest way to do this is we're going to start between your little finger and ring finger.

最簡單的方法是從小指和無名指之間開始。

I want you to take two fingers of your opposite hand and dig them in, all right, get all the way down into the space.

我要你用另一隻手的兩根手指挖進去，好的，一直挖進去。

Now once you're there, you're going to squeeze, you're going to try to squeeze your fingers together, squeeze the fingers that are in that space for 10 seconds.

現在，一旦你到了那裡，你就要擠壓，你要試著把你的手指擠在一起，擠壓在那個空間裡的手指，持續 10 秒鐘。

And then at the end of that 10 seconds, you're now going to try to separate them.

然後在這 10 秒鐘結束時，你要嘗試把它們分開。

So pull them away, trying to make it to the point that they don't touch these intervening fingers for 10 seconds and relax.

所以要把它們拉開，儘量讓它們在 10 秒鐘內不碰這些中間的手指，然後放鬆。

We're going to go between the ring finger and middle finger again.

我們再從無名指和中指之間開始。

Squeeze for 10, I'm not going to hold it for that whole period of time.

擠 10 次，我不會堅持那麼長時間。

And then separate, separate, separate, separate.

然後分開、分開、分開、分開。

And then we're going to repeat that here.

And then finally, we're going to work between the index finger and thumb.

最後，我們將在食指和拇指之間進行練習。

We're going to be working on this motion.

So you can typically get away with two fingers with a squeeze, but depending on the size of your hand, you may need three.

是以，通常用兩根手指就能捏住，但根據手的大小，可能需要三根手指。

So again, we're going to squeeze here, hold for 10 seconds, and then separate out.

同樣，我們要擠壓這裡，保持 10 秒鐘，然後分開。

Try to open up that space, all right, and we're going to relax.

試著打開那個空間，好了，我們要放鬆了。

We're then going to repeat that on the opposite side.

然後，我們將在另一側重複上述步驟。

Now once you've gone through that on both hands, you have two more rounds of this to show.

一旦你的兩隻手都完成了這個動作，你就可以再表演兩輪了。

Because if you notice, when I was demonstrating that, although I had my wrist a little bit extended to show it to the camera, what I would generally have you do is initiate this exercise with your palm facing the center of your body, and you would be working it like this, just in this position.

因為如果你注意到了，當我在演示時，雖然我的手腕伸得有點長，以便在鏡頭前展示，但我一般會讓你做的是，在開始練習時，手掌朝向身體中心，就像這樣，就在這個位置上練習。

The reason that I want you to do it in this position is that this is going to be our neutral position.

我之所以要你們用這個姿勢做，是因為這將是我們的中立姿勢。

We're then going to repeat it with our wrist flex, so our palm pointing toward our body, right?

然後，我們要重複手腕彎曲的動作，讓手掌指向身體，對嗎？

And we're just going to go through that same process again.

And then we're going to go into wrist extension, and we're going to go through that same process again.

然後，我們將進入腕關節擴展程序，再次經歷同樣的過程。

Now if you're feeling exceptionally adventurous, you can then repeat that same process with the arm fully extended.

現在，如果你覺得自己特別有冒險精神，你可以將手臂完全伸直，重複同樣的過程。

So I would be working here, here, here, all the way through, and then in my flex position in my extended position.

是以，我會在這裡、這裡、這裡一直工作，然後在我的靈活位置上工作，在我的擴展位置上工作。

Turn off the video or pause it for a few minutes, and work through all of these positions, again focusing on a 10 second hold, and then a 10 second separation in between each of the fingers.

關閉視頻或暫停幾分鐘，然後練習所有這些姿勢，再次集中精力保持 10 秒鐘，然後每根手指之間分開 10 秒鐘。

At the end of that, as you just let your arms drop and relax, your hands are going to feel probably remarkably different.

最後，當你讓雙臂下垂並放鬆時，你的雙手感覺可能會明顯不同。

The big question is, how did it impact your overall range of motion?

最大的問題是，它對你的整體運動範圍有什麼影響？

You know, if you have wrist issues, elbow issues, shoulder issues, how did it impact that?

你知道，如果你有手腕問題、肘關節問題、肩關節問題，這對你有什麼影響嗎？

So what we're going to do now is we're going to do a little reassessment.

所以，我們現在要做的就是重新評估一下。

You're going to come back to that same test that we did before where you're looking at your flexion, you're looking at your extension, you do that with the arms fully extended, elbows locked, and then finally you'll go back to this position here, some people call it a prayer position, where we're going to put palms together, fingers all together, close to the body, thumbs touching the chest, and then driving all the way down.

你要回到我們之前做的那個測試，你要看你的屈伸，你要看你的伸展，你要做的是手臂完全伸展，肘部鎖定，最後你要回到這個姿勢，有些人稱之為祈禱姿勢，我們要把手掌放在一起，手指併攏，靠近身體，拇指觸及胸部，然後一路向下。

In a lot of cases, what you're going to find is that not only do you get more range of motion, but you get more range of motion with far more comfort.

在很多情況下，你會發現，你不僅能獲得更大的活動範圍，還能獲得更舒適的活動範圍。

I recommend that you keep this process in mind because you don't have to go through every iteration that I just showed you, but throughout the day, if you can take just a couple of minutes and work through it, it is remarkable how impressively it will relax your hands.

我建議你記住這個過程，因為你不一定要經歷我剛才給你演示的每一次迭代，但在一天當中，如果你能抽出幾分鐘時間來完成這個過程，你的雙手就會得到明顯的放鬆。

If you spend a ton of time on the keyboard, you're always texting, you're working out really hard, you're doing grip strength work, you're doing pull-ups, and whatever, again most of the time we're over-utilizing our flexors, we start to lose balance in our hands and they become more and more claw-like and more tension-filled.

如果你花大量的時間在鍵盤上，你總是在發短信，你在非常努力地鍛鍊，你在做握力訓練，你在做引體向上等等，大多數時候我們又在過度使用我們的屈肌，我們的手開始失去平衡，變得越來越像爪子，越來越緊張。

That will echo through your elbow, through your shoulder, all the way up to your neck, through the rest of your body, and neurologically speaking, whenever we look at brain structure, an enormous amount of brain space is devoted to the hands.

這將通過你的肘部、肩部、一直到你的頸部、身體的其他部位產生迴響，從神經學角度來說，每當我們觀察大腦結構時，大量的大腦空間都被用於手部。

This is because these are implements that we use throughout our lives.

因為這些都是我們在生活中使用的工具。

They have to be coordinated, they also have to be strong.

Often what we see is that the brain will go with the more simple approach, which is create tension to create strength, and we begin to lose dexterity.

我們經常看到的情況是，大腦會採用更簡單的方法，即通過製造緊張感來產生力量，這樣我們就開始失去靈活性。

I find that working on these exercises not only builds more mobility, it also does build strength in areas that are typically ignored, so I'm going to highly recommend that you start including these in your day-to-day routine.

我發現，進行這些練習不僅能增強活動能力，還能增強通常被忽視的部位的力量，是以我強烈建議你將這些練習納入日常鍛鍊中。

If you're new to Z-Health, we are a brain-based education company.

如果你是 Z-Health 的新用戶，我們是一家全腦教育公司。

We specialize in working with doctors, coaches, and therapists from all over the world.

我們專門與來自世界各地的醫生、教練和治療師合作。

We have about 12,000 coaches in over 110 countries.

我們在 110 多個國家擁有約 12,000 名教練。

If you're interested in blending modern neuroscience between pain neuroscience, performance neuroscience, with biomechanics and kinesiology, we would love for you to check out what we do.

如果您對疼痛神經科學、表現神經科學與生物力學和運動學之間的現代神經科學融合感興趣，我們非常歡迎您來了解我們的工作。

We also have a lot of other resources, probably 500 blogs here on YouTube.

我們還有很多其他資源，YouTube 上大概有 500 個博客。

Check us out, subscribe to the channel, and let us know if there's anything that we can do to help.

瞭解我們，訂閱頻道，如果有任何需要我們幫助的地方，請告訴我們。

I hope you guys enjoyed this one and find it really useful.

希望你們喜歡這本書，並覺得它非常有用。