七大絕招!【 吉他手 】的保健秘笈!

“我們到底該怎麼保護【 吉他手 】的手指、手腕和手肘呢 ?"

我相信許多玩吉他的朋友都有以上類似的問題。不論您練的是木吉他還是電吉他、是初學者或是吉他之神,在您的吉他生涯中,很可能因為過度練習而造成相關傷害。因此,請務必參考並分享以下七大保健技巧,這對每一位 吉他手 都是極度重要的唷! ?

 1. 了解 吉他手 常遭遇的相關傷害

 

✨ 肘隧道症候群 (Cubital Tunnel Syndrome)

(圖一) 當您的尺神經手肘區域受到壓迫時,會造成內側前臂、無名指與小指的麻痺感。嚴重時會導致整隻手無力甚至關節變形。

 

 腕隧道症候群 (Carpal Tunnel Syndrome, CTS)

(圖二) CTS 發生於您的正中神經手腕區域受到壓迫,使您感到拇指、食指和中指的手掌區域有麻痺感。嚴重時會造成拇指肌肉萎縮神經疼痛感

 

 手腕肌腱炎 (Wrist Tendinitis)

對於 吉他手 而言, 最常見的手腕傷害就是 尺側屈腕肌 (Flexor Carpi Ulnaris) 的肌腱炎,造成手腕內側的劇烈疼痛與無力。

 

 板機指 (Trigger Finger)

板機指也是肌腱炎的一種。當您的屈肌肌腱發炎並腫脹時,會使得手指活動時有「摩擦音」,甚至是「卡住」無法伸直 的問題,在後期會造成嚴重疼痛。

 

✨ 手指退化性關節炎 ( Finger Arthritis )

這也是 吉他手 常見的問題,因為演奏吉他時,需要重複且直接使力在手指關節上,長期下來易誘發退化性關節炎

 

 2. 暖身

 暖身】對於每一位音樂家都是極度重要的!

 

步驟一: 心肺運動。例如五到十分鐘的爬樓梯或在家裡快走、跳繩,直到您輕微出汗,緊接著開始手腕與手指的伸展運動。(video credit: Bullet Cable)

步驟二: 針對吉他的暖手指運動。例如 爬格子、跑音階推弦 等暖身運動,讓您的手指在正式練習或演出前準備好。

 

⭐ 3. 定時休息

“定時休息" 可能是最容易被忽略的準則了。為了避免您上肢的重複性勞損 (repetitive strain injuries),請務必 每三十分鐘就休息三到五分鐘

當您感到痠痛才停下休息時,通常已經太遲了!

⭐ 4. 維持良好的姿勢

 坐姿

* 腰桿打直 且 坐正 (有個腰部的靠墊更好),千萬 不要駝背 

* 將您的脖子維持在 放鬆且正中 的姿勢,而 不要向前傾

* 您的 雙腳應該平放觸地,如此才能確保正確的 髖關節姿勢

吉他手

✨ 手腕姿勢 

切記將手腕維持在 正中且打直 的位置,不要過度向上或向下彎曲手腕!如此一來才能免於 腕隧道症候群 和 手腕肌腱炎

吉他手

 

⭐ 5. 使用輔助器具吉他手

✨ 吉他手肘護墊

* 裝在吉他上的 手肘護墊 可以保護撥弦的手肘,並減緩 尺神經 的壓力,以避免 肘隧道症候群。而 手肘護套 也能夠提供緩衝,並紓減 尺神經 的直接壓迫。

 

✨ 手腕護具

* 因為許多職業吉他手必須固定演出,手腕護具 對於已經有痠痛或發炎症狀的手腕更有效果,避免疼痛惡化。圖中是由手傷治療師製作的 熱塑型副木

 

⭐ 6. 演奏後的伸展運動

每次拉筋請務必維持 至少二十秒

✨ 確實伸展每根手指、手腕、手臂、脖子和上半身的肌肉!更多伸展運動可以參考這裡

⭐ 7. 強化肌力

肩關節周邊肌肉核心肌群的肌力訓練是絕對有幫助的,您也可以參考針對 手肘 手指 的訓練計畫,如此一來才能強化整體上肢肌肉,讓身為 吉他手 的您更有信心面對所有練習與演出。

 

不要懷疑!現在就開始執行這七大絕招讓您的吉他手生涯更健康長久吧!  ?

 

Special thanks to Bill Kuder, for demonstrating the guitar-playing postures and assistive device. I won’t be able to write this article without his kind advice and generous help! Thank you Bill!

 

Andrew Tan, OTR/L, CHT, CKTP, CEAS

Andrew Tan, OTR/L, CHT, CKTP, CEAS

Certified Hand Therapist / Occupational Therapsit at Rehab For A Better Life
The founder of "Rehab For A Better Life", specialized in ergonomic consultation,rehabilitation for upper extremity injuries, sports injuries and work-related injuries.
Andrew believes rehab-related knowledge should be easy to learn and follow at home, because "knowledge is power only when we can share it" !
Andrew Tan, OTR/L, CHT, CKTP, CEAS

Latest posts by Andrew Tan, OTR/L, CHT, CKTP, CEAS (see all)

Andrew Tan, OTR/L, CHT, CKTP, CEAS

The founder of "Rehab For A Better Life", specialized in ergonomic consultation, rehabilitation for upper extremity injuries, sports injuries and work-related injuries. Andrew believes rehab-related knowledge should be easy to learn and follow at home, because "knowledge is power only when we can share it" !

4 thoughts on “七大絕招!【 吉他手 】的保健秘笈!

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