肩頸僵硬、痠痛、無法轉動，

這些頸椎病症狀，

都能靠簡單的「頸椎自癒操」消除！

【本書特色】

◎ 頸痛對症專書：

聚焦「頸椎疼痛」，說明頸椎病檢查、治療、手術流程，全面理解頸痛成因。

◎ 施作方式單純：

依「痛覺」找出按壓點，用毛巾、網球等小道具，靠自己改善種種疼痛症狀。

◎ 根除病根不復發：

不靠牽引、通電、溫熱、止痛藥，單靠「運動」革除病根，預防復發。

【頸痛患者親身見證】

．手部疼痛和麻木的元兇是頸部！做縮頸體操2個月後竟然痊癒了！——川田美惠子小姐 保母

．做了轉頸體操後，劇烈的頸部疼痛、肩膀僵硬和眼部疲勞感都消失了！——谷岡優子小姐 文字工作者

．在疼痛發作前做縮頸體操，順利將原本惡化中的頸部從痛苦中解放！——川村麻里子小姐

．治好頸部疼痛後，手臂終於能順利舉起！——水野聰美小姐 公司職員

若你時常出現以下症狀：

．時常落枕、偏頭痛。

．肩膀不時感到僵硬緊繃。

．轉動頸部時會出現「喀喀聲」。

．明明沒活動，頸部卻會疼痛。

．手舉不起來、手指出現異樣感、甚至會發麻。

請當心，你的「頸椎」可能出問題了！

絕對不要擅自認定這些症狀「只是單純小小病痛」，

頸椎病會先引起頸部疼痛、僵硬的症狀，

惡化後會影響到肩膀及手臂，最終連手指、排尿都會受到影響。

然而，這些異樣有時卻不易從X光片上看出，

以致連醫生都很難揪出引起頸部疼痛的元兇，

儘管如此，也絕不能只在疼痛發作當下吞止痛藥了事，

若不設法根治，待椎體變形、增生骨刺，可就無力回天了。

牽引、通電、溫熱等治療方式固然能暫時減緩疼痛，卻非治本之道，

本書作者銅冶英雄醫生擁有多年與疼痛纏鬥的經驗，

現為「御茶水骨科機能復健診所」院長，

就多年行醫經驗，發覺想要改善頸部疼痛，「運動」絕對是最合適的治療法。

便以最簡單的「痛覺」為指標，開發出「頸椎自癒操」，

用毛巾、網球等小道具輔助，依書中指示找出按壓疼痛點，

觀察①疼痛範圍②疼痛程度③活動容易度，

按照疼痛變化適時變更體操內容，

銅冶英雄

1994年畢業於日本醫科大學後，至千葉大學附屬醫院、國立癌症中心中央醫院、千葉兒童醫院、千葉復健中心等地研修

2001年赴美國威斯康辛醫科大學留學，取得美國公認足部裝具師資格

2002年至千葉大學研究所醫學研究院研究疼痛的基礎

2005年獲頒國際腰椎學會的學會賞

2010年開設御茶水骨科機能復健診所

目前擔任御茶水骨科機能復健診所的院長。為醫學博士，也是日本骨科學會專門醫師、脊椎脊髓病認定醫師及日本復健醫學會專門醫師。

．前言                                                                                                                   

．自行察覺！【頸椎病】的警訊                                                                               

．疾病解說 40歲以上的患者激增！老化及不良姿勢引起的「頸椎病」            

．從頸部到肩膀、手臂、手指都出現疼痛或麻木感                                               

．頸椎是哪個部位呢？                                                                                               

．何謂頸椎病？                                                                                                   

．主要症狀為何？                                                                                               

．可能的致病原因為何？                                                                                   

．與頸椎病相關的疾病                                                                                               

．不只如此！會引起頸部疼痛的疾病                                                                       

．容易跟頸椎病混淆的疾病有哪些？                                                                       

．頸椎病的檢查方式為何？                                                                                       

．頸椎病的治療方式為何？                                                                                       

．頸椎病能靠手術根治嗎？                                                                                       

．【專欄】真的是上了年紀所致？五十肩的真相     

．第一章 「頸椎自癒操」的發明經過與治療實績                                                 

．「頸椎自癒操」的開發經過～我的心路歷程～                                             

．令母親困擾不已的肩痛症狀                                                                   

．急性腰痛教我的事                                                                                   

．體會到骨科醫生的無力感                                                                                       

．將急性腰痛化為轉機！                                                                                   

．以幫人消除疼痛的復健專門醫師為目標                                                               

．開設復健專門診所                                                                                   

．「頸椎自癒操」的誕生                                                                             

．設定更遠大的目標不斷前進                                                                   

．診所的治療方式及「頸椎自癒操」的效果                                   

．提供客製化復健療法的診所                                                                   

．診所治療的流程                                                                                               

．進行3大治療方針                                                                                           

．銅冶醫生的病例簿～頸椎症改善實例～                                                       

．①改善頸椎椎間盤突出                                                                           

．②改善頸椎椎管狹窄症                                                                                   

．③改善慢性肩頸僵硬                                                                                               

．④改善慢性頸部疼痛                                                                                               

．⑤改善慢性頸部疼痛及手部麻木                                                                   

．【專欄】最近掀起話題的「頸椎過直」會引起什麼問題嗎？     

．第二章 「頸椎自癒操」以「疼痛」為指標！找出最適合每個人的動作         

．別輕忽「疼痛」傳達的警訊！                                                                               

．什麼是「頸椎自癒操」？                                                                               

．疼痛導航診斷的重點                                                                                       

．判斷基準①疼痛的範圍                                                                                   

．判斷基準②疼痛的程度                                                                                   

．判斷基準③活動容易度                                                                                   

．「頸椎自癒操」見效的原因                                                                     

．頸椎自癒操─頸椎病篇─開始！                                                                   

．在施行「頸椎自癒操」前

．①自己真的適合做體操嗎？                                                                   

．②準備道具                                                                                                               

．③確認體操記號                                                                                                       

．基本姿勢                                                                                                   

．後方改善型 試著將頸部往後方活動看看吧                                                 

．縮頸運動                                                                                                           

．拉頸運動                                                                                                           

．前方改善型 試著將頸部往前方活動看看吧                                                 

．低頭運動                                                                                                           

．伸下巴運動                                                                                                               

．側方改善型①試著將頸部傾向左側或右側吧                                               

．右傾運動                                                                                           

．左傾運動                                                                                                           

．側方改善型②試著將頸部轉向左邊或右邊吧                                                       

．右轉運動                                                                                                           

．左轉運動                                                                                                           

．你應該是屬於後方改善型                                                                               

．縮頸體操                                                                                                           

．拉頸體操                                                                                                   

．你應該是屬於前方改善型                                                                               

．低頭體操                                                                                                   

．身下巴體操                                                                                                       

．你應該是屬於側方改善型                                                                               

．右傾體操                                                                                           

．左傾體操                                                                                                           

．右轉體操                                                                                                           

．左轉體操                                                                                                   

．「體操成效不彰」時應特別留意胸椎                                                     

．拉背體操

．第三章 能預防復發的體操及應留心的日常姿勢                                                 

．靠預防復發體操打造出與疼痛和不適感無緣的頸椎！                               

．順利改善疼痛症狀後，切換成更適當的體操                                               

．開始施行預防復發體操的時機                                                                               

．預防復發體操的內容                                                                                       

．預防復發體操的流程

．①縮頸類型②伸頸類型                                                                           

．③低頭類型④伸下巴類型                                                                                       

．⑤右傾類型⑥右轉類型                                                                                   

．⑦左傾類型⑧左轉類型                                                                           

．留意姿勢及動作，預防疼痛復發                                                           

．隨時保持正確的姿勢                                                                                       

．適合後方改善型的日常姿勢

．①坐在椅子上時                                                                                               

．②坐在椅子上工作時                                                                                       

．③坐在地板上時                                                                                                       

．④在廚房做事時                                                                                               

．⑤走路時                                                                                                   

．⑥提著包包時                                                                                           

．適合後方改善型的日常姿勢 番外篇

．枕頭的選法與正確睡姿                                                                                   

．我們無法控制自己在睡眠中的姿勢                                                               

．【專欄】銅冶醫生開發的「銅冶式肩膀痠痛專用枕」                                 

．自行施行「頸部定期健檢」，維持頸部健康                                         

．透過頸部定期健檢找出潛藏的問題                                                       

．頸椎問題部位的鎖定方法