Name: 改善烏龜頸！Dr. Berg教你3招擺脫頭部前傾！ (Correct Forward Head Posture with 3 Things - Dr. Berg)
Uploaded: 2025-12-30T04:26:16.000Z
Duration: 9 min 10 s

程度副詞

I'd like to show you something very helpful to help correct this forward posture situation where you're.

我想跟大家分享一個很有幫助的方法，來矯正這種你向前傾的姿勢。

It's not the whole body going forward, but your neck is going past this midline right here.

並不是你的全身向前，而是你的脖子已經超過了這裡的中線。

Let me show you something on the spine right here.

So whether you're sitting at your desk all day creating this postural problem, or if it came from an old injury, which I'm going to talk about, your head is anywhere between 12 and 15 to 17 pounds.

所以，無論你是整天坐在辦公桌前造成這個姿勢問題，還是因為舊傷（我等等會講到），你的頭部重量大約在 12 到 15 到 17 磅之間。

It's like a bowling ball, and it's resting on this little spine.

就像一顆保齡球，它就這樣放在這個小小的脊椎上。

So every inch it goes forward, it adds a tremendous amount of tension.

所以每往前一英吋，就會增加非常大的張力。

Now we have this connection between the back of your skull called the occiput, and

現在我們頭骨後面的部分，叫做枕骨，和

the first bone right here called the atlas, okay?

第一個骨頭就在這裡，叫做寰椎，好嗎？

And there's these really strong ligaments and tendons, and you have nerves back here.

然後這裡有非常強韌的韌帶和肌腱，這裡後面還有神經。

Is right in this location, and that is the location of the parasympathetic nervous system.

就在這個位置，而這裡就是副交感神經系統的位置。

Another name for the parasympathetic nervous system is rest and digest.

副交感神經系統的另一個名字就是休息與消化。

So having a problem in this upper part of the neck can create problems with insomnia.

所以，脖子這個上段有問題，可能會造成失眠。

It can create problems with dizziness, okay.

Or even pots, which is a condition where you're standing up and you're getting dizzy and you have to lay down.

甚至 POTS，這是一種你站起來會頭暈，然後必須躺下的狀況。

You not able to handle the adaptation from lying down to standing.

你無法適應從躺著到站起來的變化。

A lot of stiffness, a lot of constant tension in the upper neck.

脖子上方有很多僵硬、持續的緊繃感。

Now, when I was in practice, I would always ask people, have you ever had any compression injuries to your head?

現在，在我執業的時候，我總是會問大家，你們有沒有頭部受過任何壓迫性損傷？

Whether something falling on your head or you falling from someplace landing on your head?

不管是東西掉到頭上，還是你從高處摔下來，頭部著地？

I remember when I was five years old, swinging on a swing set, and

我記得我五歲的時候，在盪鞦韆，

I slipped off and I fell about 3 foot right on my head, okay.

然後我滑下來，大概從三英尺高摔下來，頭部著地，好嗎。

Creating a compression injury right through this area.

That was the start of my neck problems and the reason I eventually went to see a chiropractor.

這是我頸部問題的開端，也是我後來去看脊骨神經科醫生的原因。

Where you're falling on your butt really hard, the force will travel all the way up the spine and actually get stuck right here in the occiput, okay?

就是你重重摔到屁股上，那個力道會一路傳到脊椎，然後卡在枕骨這裡，好嗎？

So if you had a history of a tailbone injury, okay, Chances are you have a lot of tension and stiffness in guarding in the top part of your neck, which will pull you forward eventually.

所以如果你有尾骨損傷的病史，好嗎，很有可能你的頸部上方會有很多緊繃和僵硬的保護性收縮，最終會把你往前拉。

Then you have whiplash, whether you're driving a car and get hit from behind, okay.

然後你會有頸部揮鞭傷，無論是開車時被追撞，好嗎。

And your neck goes back this way and forward, which you end up creating trauma on the front part of the neck right here because it's going to overstretch or a front end collision where your head goes forward first and you're creating micro trauma in the back part or even from the side.

你的脖子會往後這樣然後往前，你最終會在頸部前方這裡造成創傷，因為它會過度伸展，或者是在前方碰撞時，你的頭部先往前，你在後方造成微創傷，甚至是從側面。

Someone hits you from the side and your head goes this way.

有人從側面撞你，你的頭就往那邊。

So there's all sorts of traumatic things that can happen to your neck that tend to haunt you later in life.

所以各種創傷性的事情都可能發生在你的頸部，並在日後困擾你。

Or you spend 8, 10, 12 hours behind a desk, behind your computer and your head just naturally kind of gravitates forward.

或者你一天花 8、10、12 小時坐在書桌前、電腦前，你的頭部自然就會往前傾。

Okay, so the question is, what can be done for this next situation?

好的，所以問題是，針對這種情況接下來可以怎麼做？

Well, there are three things that I would recommend you focus on.

嗯，有三件事我會建議你專注。

The first would be a very, very simple stretch.

第一件事是一個非常非常簡單的伸展。

Now if you think about what's happening if the head goes forward, the muscles in the front part of your neck and the upper chest are pulling you forward.

現在想想看，如果頭部往前傾，脖子前面和上胸部的肌肉就會把你往前面拉。

They're too tight compared to the back muscles because we always have this imbalance between the front part of the muscles and the back part.

跟後面的肌肉比起來，它們太緊繃了，因為我們身體前後肌肉的平衡一直都不太對。

Now logically you would think if the neck is going forward, we just have to stretch it backwards.

現在邏輯上你會想，如果脖子往前傾，我們只要把它往後伸展就好了。

A better solution would be to stretch the back part of the muscles through here.

比較好的方法是伸展這裡後面的肌肉。

Because what's going to happen when you stretch all these back muscles all through here going forward, what happens is you send a communication to the front part of the muscles.

因為當你把這裡所有的後側肌肉往前伸展時，會發生什麼事呢？你會傳送一個訊號給前面的肌肉。

So anytime you stretch a muscle, the opposing muscles will automatically relax.

所以任何時候你伸展一個肌肉，對側的肌肉都會自動放鬆。

So we're sending relax signals to the front part.

所以我們正在傳送放鬆的訊號給前面的部分。

So there is this first stretch that I'm going to recommend called the Jefferson curl.

所以我第一個要推薦的伸展動作叫做傑佛遜捲體 (Jefferson curl)。

Now this Jefferson curl is usually done kind of a gradual approach from very, very light, without weights, adding weights.

這個傑佛遜捲體通常會採取一個循序漸進的方式，從非常非常輕，不用重量開始，然後再加重量。

And a lot of athletes do this, gymnasts, weightlifters, etc.

很多運動員都會做這個，像是體操選手、舉重選手等等。

But what I'm going to recommend is to do it without weights, with not standing on a platform.

但我會建議你不用重量，也不用站在平臺上做。

But basically what you're going to do is you're going to curl your head forward as much as possible and then curl your mid back forward and start to touch your toes, bending your lower back so your upper body is completely going to forward.

所以基本上，你會盡量把頭部往前捲，然後再把中背部往前捲，開始去觸碰你的腳尖，彎曲你的下背，讓你的上半身完全向前傾。

And what this is going to do, it's going to stretch the entire posterior or back part of your spine and your neck, sending signals to the front part, allowing for all these muscles in the front part to be really, really loose.

這樣做會伸展你脊椎和頸部的整個後側或背部，向前方傳送訊號，讓前方這些肌肉變得非常非常鬆弛。

So when you come out of this Jefferson curl, you're going to be able to stand up taller and it's going to feel really relaxing.

所以當你從這個傑佛遜捲體出來時，你會站得更高，感覺非常放鬆。

Now of course, over time, when you're more flexible, you can start adding weight and really stretch.

當然，隨著時間過去，當你變得更靈活時，你可以開始增加重量，好好地伸展。

Not just your hamstrings, but it's a great exercise to add flexibility and strength to your entire spine.

不只是你的腿後肌，這也是一個能增加你整個脊椎靈活度和力量的絕佳運動。

Now the second thing I'm going to recommend is cervical traction.

接下來我要推薦的第二個動作是頸椎牽引。

You can actually purchase a traction device, inexpensive one, online, maybe 50, 75, maybe a hundred dollars that will give you so much relief to your neck and help you with your posture so much.

你可以在網路上購買一個牽引裝置，一個不貴的，大約 50、75、也許 100 美元，它會讓你的頸部得到很大的舒緩，並且對你的姿勢有非常大的幫助。

Especially if you had a compression injury or even a tailbone injury in the past.

特別是如果你過去有過壓迫性損傷，甚至是尾骨損傷。

And what you basically do is you hook up this device to your head and you're either laying on your back and you're putting this elastic bungee cord type thing on the other side of the door handle as you close the door and you can control how much traction is on your neck.

基本上，你會把這個裝置掛在頭上，然後你躺在地上，把這個像彈性繩索的東西掛在門把的另一側，然後關上門，你就可以控制你頸部的牽引力道。

You can also do this on the top of your door, pulling your head upward this way, creating this separation between your occiput and your C1 through here.

你也可以在家裡的門框上方做這個動作，這樣向上拉你的頭，在你的枕骨和這裡的寰椎之間產生分離。

Realize that the ligaments through here are super, super strong and you can actually put a lot of pressure on your neck to create this attractioning effect between the occiput and the first cervical vertebra.

要知道這裡的韌帶非常非常強韌，你其實可以對你的頸部施加很大的壓力，來在枕骨和第一節頸椎之間產生這種牽引效果。

But the reason I did cervical traction in practice for 30 years, because it gave people so much relief, not just with their neck, but, but

但我在執業的 30 年間做頸椎牽引的原因是，它能帶給人們極大的舒緩，不只是頸部，還有

Okay, because you're stimulating the parasympathetic nervous system.

好的，因為你正在刺激副交感神經系統。

Remember, rest and digest, you're going to allow this person to finally get into this relaxed state.

記住，休息與消化，你會讓這個人最終進入放鬆的狀態。

And a lot of people carry so much tension right through in here.

而且很多人在這裡累積了非常多的緊繃感。

Now there is my device that you can get that's not necessarily attraction device, it's more for pressure points that you can put in the back of your neck.

現在，我有一個你可以買到的裝置，它不一定是牽引裝置，它更像是可以放在你頸部後方的穴位按壓器。

And I have videos on it, it's very, very relaxing.

我也有關於它的影片，它非常非常放鬆。

But if you've had a compression injury or a tailbone injury, you need to get a cervical traction device that can literally reverse the injury over time.

但如果你有壓迫性損傷或尾骨損傷，你需要一個頸椎牽引裝置，它可以隨著時間真正地逆轉損傷。

And I'd recommend doing this towards the end of the day, maybe a half hour before bed, for about five, maybe 10 minutes.

我會建議在一天結束的時候做，睡前大概半小時，做個五到十分鐘。

And you're going to find that your whole body, not just your neck, but

你會發現你的全身，不只是你的脖子，

your mid back and then your lower back are going to get into this relaxed state and it's going to really improve your sleep.

還有你的中背部，然後是你的下背部，都會進入一個放鬆的狀態，這會大大改善你的睡眠。

Because try to sleep if your neck has constant tension, you'll also notice the range of motion, the neck pain and maybe even your headaches will go away as well.

因為如果你的脖子一直很緊繃，你也很難睡著，你也會注意到你的活動範圍、頸部疼痛，甚至頭痛也會消失。

Now the third thing I would recommend after the stretching and the traction would be neck strengthening exercises and you would get on all fours and you're going to start to do extension type exercises as well as on your back doing flexion type exercises.

現在，我第三個建議，在伸展和牽引之後，就是頸部強化運動，你會四足跪姿，開始做伸展類型的運動，以及仰躺做彎曲類型的運動。

And I did put some links down below of how to do this.

我有放一些連結在下面，教你怎麼做。

You because a lot of times people go to the gym and they're working their entire body, but

因為很多人去健身房，他們會鍛鍊全身，

And if you're behind the computer a lot, you can actually lose this normal curve that you should have in the neck.

如果你常常坐在電腦前，你可能會失去頸部應該有的正常曲線。

And you have to do things to actively undo that micro trauma.

你必須做一些事情來主動修復這些微創傷。

現在，我對你的過去真的很好奇。

Have you had any trauma to your neck, whether it's a compression injury, tailbone injury or a whiplash injury?

你的頸部有沒有受過任何創傷，像是壓迫性損傷、尾骨損傷或頸部揮鞭傷？

And then after that, I think you should watch this next video on whiplash.

然後，我覺得你應該接著看這個關於頸部揮鞭傷的影片。