常坐辦公桌前工作的上班族, 多有腰痛或背痛的困擾. 這種經驗也常發生在山友身上, 以致於不再負重爬高山. 今天讀到一篇由台東馬偕醫院復健科黄千芬主任的文章,提到如何鍛鍊核心肌群減輕背痛,

彼拉提斯與核心運動
http://ttw3.mmh.org.tw/epaper/epaper.htm


接著我在 Youtube 上找到了一些如何鍛鍊核心肌群的影片,山友可以參考看看.

Sensible Pilates Exercises for Anybody

Plank Exercises for Anybody
http://www.youtube.com/watch?v=aA9NZAhhdds

Side Plank Exercises for Anybody
http://www.youtube.com/watch?v=R7j2gJmum1o

Strength Building Exercises for Anybody
http://www.youtube.com/watch?NR=1&v=wTwsIKs8T5A


Pilates on Fifth Video

EP 47: Superman
http://www.youtube.com/watch?v=LlcQjAwVcjo

EP 32: The Shoulder Bridge
http://www.youtube.com/watch?v=8xWCtTIdm5Y


Elite Abs 9 - Turkish Getup
http://www.youtube.com/watch?v=i83Cs1mqomk&NR=1


Swiss Ball Ab Stretch
http://www.youtube.com/watch?v=vuqSP6TIeyo&feature=related

Swiss Ball Crunch
http://www.youtube.com/watch?v=VVBddP5oW8Y&feature=related

Swiss Ball Back Extension
http://www.youtube.com/watch?v=IWRM3eC2GT0&feature=related

Swiss Ball Roll Out
http://www.youtube.com/watch?v=QbZs_zjTbRw&feature=related