手臂側抬 (shoulder Lateral Raise)

Lateral Raise To Build Your Shoulders | Benefits, Variations & Anatomy
https://tinyurl.com/s4wynas

坐姿 (sit sitting posture)

Although there is controversy about exactly what pelvic neutral posture is, it can be fairly confidentially stated that pelvic neutral is somewhere around a sacral base angle of 30 degrees.

這樣坐，身體最舒適！遠離病痛的「丹田坐姿」三步驟

　　【步驟1】坐著時，大膽地把雙腳打開
　　事實上，只要將雙腿張開就能解決大部分錯誤坐姿的問題。張腿的幅度不能太小，請想像自己是古代勇猛的武將，將雙腿往左右大大張開。

　　【步驟2】挺胸、緩慢將腰部前推，感覺腰部略微反折
　　很多人不知道，從小學到大的「抬頭挺胸」其實是讓腰部反折的錯誤姿勢。而正確的丹田坐姿是介於「駝背」與「腰部反折」中間的姿勢，所以請先挺胸、腰部前推，再開始調整坐姿。

　　【步驟3】腰往後慢慢回復姿勢，覺得腹部開始用力時停住，保持姿勢
　　慢慢一點一點地將腰部往後，過程中背部緊繃的肌肉會漸漸放鬆，會有一個瞬間可以感受到腹部微微用力──這就是丹田坐姿！

　　真的非常簡單！
　　坐著的時候，依照三步驟便能找到「丹田」重心，使痠痛從此退散。



What is lower crossed syndrome and what are its causes? https://tinyurl.com/tj2dbz2
博客來-醫學大發現!!坐姿決定你的健康：一天坐著超過5小時的人必讀！「17招疼痛自癒運動+終極健康坐姿」改善腰痛、肩頸僵硬、頭痛、五十肩！ https://tinyurl.com/vrnoodg

Core Connection: The Relationship Between the Pelvic Floor & the Breath

the breath does literally affect the muscles of the abdomen and the pelvic floor. A deep breath that goes into the abdomen benefits the pelvic floor in many ways.

breath is such an important part of pelvic floor work. When we breathe in, the pelvic floor is receiving the breath and the downward-moving organs. As we exhale, the breath goes up and out. The organs also move up. A healthy pelvic floor stretches as we breathe in and contracts slightly as the breath goes up and out.

If we have “poor” posture or spend a lot of time sitting in chairs, our transverse abdominus muscles will be weak. This, in turn, can be linked to pelvic floor problems. For example, if we collapse our chest while sitting, we end up with a “C-curve” in the spine. This makes it challenging to take a deep breath, and as a consequence, the muscles of the pelvic floor don’t receive the gentle ‘exercise’ they need, stretching and contracting with every breath in and out.

In short, if our posture is not good and we’re not taking in deep breaths to the abdomen, our pelvic floor is most definitely suffering. Everything is connected, and deep belly breathing is the most efficient way to take care of the pelvic floor.

 why breath is such an important part of pelvic floor work. When we breathe in, the pelvic floor is receiving the breath and the downward-moving organs. As we exhale, the breath goes up and out. The organs also move up. A healthy pelvic floor stretches as we breathe in and contracts slightly as the breath goes up and out.

It’s not easy to change breathing habits and patterns, and the key is to never force. But to get you started on deepening the breath, here’s a little exercise you can try.

Core Connection: The Relationship Between the Pelvic Floor & the Breath | YogaUOnline https://tinyurl.com/wqyvbaf

沉肩 (肩胛壓不壓 To derpress)

肩胛下壓內收的這個指示可以分成不同平面上的動作來看:
This shoulder depression/tighten cue can be dissect into different single plane movement:

1. 肩胛下壓(Scapula Depression)
2. 肩胛內收(Scapula Adduction)
3. 常被遺忘的肩胛外轉(Scapula External rotation)

同時能夠執行這三個動作 也是我們最主要該重視的肌肉是下斜方肌以及闊背肌

*太極拳的"沉"肩和"壓"肩，是否有不同?

PhysioMotion: [進階肌動學] 肩胛壓不壓 To derpress, or not to depress
https://tinyurl.com/s9t68dy

Lateral Raise To Build Your Shoulders | Benefits, Variations & Anatomy
https://tinyurl.com/s4wynas

懷疑爸媽失智？請先檢查藥物 (預防失智，從用藥清爽開始)

1年前，張先生因心情低落及胃食道逆流看腸胃科，醫生開立一種藥物，早晚各服半粒，兩週後改為早晚各1粒，並給予慢性處方箋。連續服用近6個月後，家人發現他的思慮和反應明顯變慢，整個人都慢了半拍，而且記性也變差。
在外地的女兒每星期回家，看父親情況愈來愈差，擔心他是否得了失智症。上網查詢發現可能是此藥物的副作用後自行停藥，約1個月後張先生的反應和記性就恢復到原來的樣子，讓家人鬆了一口氣。
這個例子引發兩個議題，一是懷疑長輩失智症，尤其病程發展快速時，要先考慮是否有可逆的因素，如憂鬱症、腦外傷與藥物等，因此要把最近服用的藥物拿出來檢查，看是否為藥物副作用所引起。文獻報導，懷疑失智症的病人中約有2∼12％其實是藥物的副作用。

------------------------------------------------------------
感冒、安眠、止痛藥都是嫌疑犯

很多藥物都會影響專注力和記性，甚至造成精神恍惚或幻覺，雖然這些副作用發生機率低，且因人而異，但老年人因藥物代謝慢，比較容易出現。

這些藥物包括抗乙醯膽鹼、抗組織胺（如感冒藥）；抗精神、抗憂鬱、抗癲癇藥物；鎮靜、安眠藥物甚至某些止痛劑等，都是神經科和精神科常用藥物。但要強調的是，這些藥物都有它的重要療效，副作用發生機率也不高，不要因為擔心副作用而不敢服藥。倘若出現副作用，應與醫師討論，再決定是否減量、停藥或換藥。

第二個議題是老年人常不只一種慢性病，因而服用多種藥物；加上隨時會發生新的大小病症，如感冒、便秘或肺炎等，又加了新藥。如此多重、甚至重複用藥，加上藥物之間的交互作用等，容易導致新的問題。

以下是一位家屬為82歲的母親所做的用藥筆記，很多人可能覺得很熟悉：「每次媽媽看醫生會自述：早上頭暈、多夢亂想睡不好、昨天沒大便、胃酸會吐……於是藥一粒粒地加，只要說一個症狀就會加些什麼藥。吃藥6、7年下來，各種症狀也都還在。1年前，醫生換了一個新安眠藥，我媽退化的反應嚇到我了，我發現，原來一天到晚說頭暈，可能是那些藥，於是我們兄妹自做主張（做了再說，怕醫生不同意）：一粒粒停藥，先停掉安眠藥，再停抗焦慮藥，也有些先減量。總之，這一個月已減到只吃抑制胃酸以及降血壓的藥，共3.5粒。3個月來，我媽變得比較有想法有意見，腦袋愈來愈清醒，也比較少聽她說頭暈吔！我們兄妹還在觀察她，希望我們是對的。」

懷疑爸媽失智？請先檢查藥物 - 康健雜誌 https://tinyurl.com/rem9e35

陪中風家人復健 態度很重要

對於中風的家人，好的陪伴很重要，請你要做到下列幾項：

● 急性期穩定後，黃金恢復期6個月到一年，一定要用心陪伴，努力復健。

● 千萬不要一味要求病人趕快會走，基本功（軀幹穩定，平衡控制）最重要。萬一步態錯誤定了型，以後很難改，而且常常會引起後續關節疼痛的問題。

● 日常生活（進食、刷牙洗臉、移位）鼓勵病人只要能力所及，盡量自己來。適當輔具的協助可以降低難度，讓病人重新找回獨立自主的能力，進而有成就感。建立自信很重要。

● 在復健治療中，多結識其他病友與家屬，彼此分享經歷，互相支持鼓勵，看到別人走過的歷程，不致徬徨沮喪。

● 神經恢復穩定時，並不代表病人的功能進步也就此打住。復健科醫師會協助病人在不同階段，透過評估，設定合理目標。記得多和醫師聯繫溝通。

● 不要比較，不要碎碎念。一個鼓勵的眼神，一個擁抱，一個微笑往往更有效。

● 別忘了，你自己也是需要被支持的。

陪中風家人復健 態度很重要 | 骨科．復健 | 科別 | 元氣網 https://tinyurl.com/vx4tfql

成都印象-中國崛起與台灣困境 (戴大為醫師)

這樣的現象除了顯示這個地方競爭激烈外，或許也代表了這是一個「努力就有出頭天」的地方，相較於台灣醫界近幾年瀰漫著一股醫療崩壞的垂頭喪氣，很令人感慨。 

政府與醫院不斷挹注資源在改善硬體與軟體設備，這方面不但超越台灣而且往後的差距只會越拉越大。 

中國人來台灣享受醫療服務，因為台灣醫療便宜大碗。台灣醫師前進中國，因為中國的醫療業才是真正跟國際接軌不斷前進的地方。 

關節退化與骨質疏鬆: 戴大為醫師: 成都印象-中國崛起與台灣困境 https://tinyurl.com/sl44fuo

Hypothyroidism: Does it cause joint pain? (甲狀腺問題與酸痛)

Can hypothyroidism cause joint pain? I have hypothyroidism and have been experiencing severe arthritis-like pain in my shoulders and hips.

For some people, hypothyroidism can contribute to joint and muscle problems.

Specifically, hypothyroidism may lead to:

Muscle aches, tenderness and stiffness, especially in the shoulders and hips
Joint pain and stiffness
Swelling of the small joints in the hands and feet
Carpal tunnel syndrome
Reducing pain
Although common over-the-counter pain relievers such as ibuprofen or acetaminophen can help, adequate thyroid hormone replacement is the primary treatment and often helps dramatically.

When to see your doctor
Keep in mind that people with the most common form of hypothyroidism have an increased risk of developing other autoimmune diseases, such as rheumatoid arthritis. If pain, stiffness and swelling don't improve after adequate thyroid treatment, consult your doctor. He or she may consider other possible causes of your joint pain.

Hypothyroidism: Does it cause joint pain? - Mayo Clinic https://tinyurl.com/yy8fmf57