芭蕾體操整腰術

．前言～腰痛問題能靠伸展操有效解決                                                   
．本書的使用方法                                                                                       
．腰痛者做伸展操時應保持的心態                                                           
 
第一章 妳或許也是腰痛的高危險群                                                                 
．1.能從站姿看出是否為腰痛高危險群                                                            
．2.站姿取決於脊椎的S型曲線                                                                  
．3.在此解答骨盆的相關疑問                                                                            
．4.事先瞭解骨盆及身體的弱點吧！                                                        
．5.確認你的骨盆是否有歪斜                                                                            
 
第二章 靠「骨盆矯正」及「強化弱點」來消除腰痛                                             
．1.掌握呼吸方式，提升矯正效果！                                                        
．2.能靠自己矯正歪斜的骨盆                                                                            
．搖搖骨盆及搖籃運動                                                                                       
．扭轉&臀部、上半身伸展操                                                                            
．臀部周圍伸展操                                                                                               
．橋式抬背運動                                                                                           
．屁股走路                                                                                                   
．3.做縮骨盆運動還能幫助屁股變小                                                        
．鍛鍊內收肌縮小骨盆                                                                                       
．拉近髖關節的距離縮小骨盆                                                                   
．關於髖關節                                                                                                       
．正確的重心位置十分重要                                                                       
．4.妳知道易成為弱點的身體部位有哪些嗎？                                        
．強化弱點1：讓腹橫肌成為好戰友                                                         
．強化弱點2：鍛鍊深層肌肉                                                                             
．強化弱點3：強化腹部及背部的運動                                                             
骨盆底肌肉與豎脊肌的運動             
                               
第三章 疼痛的原因不同，適合的伸展操及體操運動也會隨之改變
．1.腰痛（急性／慢性）的人應該這麼做                                                
．最適合腰痛者的復健〔單側伸展操1〕                                                 
．最適合腰痛者的復健〔單側伸展操2〕                                                 
．能預防腰痛復發的〔背部伸展操〕                                                               
．2.椎間盤突出的人應該這麼做                                                                
．最適合椎間盤突出者的復健〔單腳伸展操〕                                               
．3.脊椎解離、滑脫的人應該這麼做                                                        
．最適合脊椎解離者的復健〔放鬆腰部周圍的伸展操〕                               
．4.薦髂關節沾黏、錯位的人應該這麼做                                                
．讓薦髂關節及髖關節順暢活動〔髖關節的內轉&外轉〕                            
．提升薦髂關節及髖關節周圍的柔軟度〔蝴蝶式伸展操〕                   
．消除薦髂關節的疼痛感〔伸展大腿內側〕                                           
．骨盆的狀態一目了然〔確認骨盆的調整狀態〕                                   
．5.工作中須長時間站或坐的人應該這麼做                                                    
．適合工作中須長時間站或坐的人〔前彎運動〕                                   
．前彎運動的重點為利用腹肌的力量                                                               
．6.因壓力導致腰痛的人應該這麼做                                                        
．7.因體寒引起腰痛的人應該這麼做                                                        
．從體內驅除寒意〔擺動腹部〕                                                                       
．從體內驅除寒意〔扭腰〕                                                                               
．愛用道具「能消除腰痛的推薦小物！！」                                           
 
第四章 芳香療法與按摩法
．1.什麼是芳香療法？                                                                                
．按照腰痛類型選擇合適的精油                                                                       
．簡單的精油使用法                                                                                   
．2.妳知道能改善腰痛的穴道與反射區嗎？                                                    
．刺激能改善腰痛的穴道─腎俞／志室                                                   
．能緩和不適的症狀─腰痛的反射區                                                               
．能有效改善腰痛─淋巴按摩