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！

　　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，
　　便能克服頑強的僵硬及疼痛感！

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

作者簡介

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。

　　著作、監修作有《あきらめない腰痛》、《どこでも腰痛体操》、《腰の脊柱管狭窄症が革新的自力療法痛みナビ体操で治った！》、《腰痛自力回復「痛みナビ体操」》等。

．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                                                                       
．用網球做頸部體操                                   
                                                       
．第四章 靠頸椎自癒操改善頸椎病、消除肩頸僵硬的經驗談
．手部疼痛和麻木的元兇是頸部！做縮頸體操2個月後痊癒！                           
．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！       
．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！   
．治好頸部疼痛後，手臂也能順利舉起！
．靠胸椎矯正來提升疼痛的改善成效                                                                       
 
．第五章 頸椎症及頸椎自癒操的Q&A
．銅冶醫生為您解答疑難雜症                                                                           
．整週都有做「頸椎自癒操」嗎？確認表                                               
．後記