{"id":79,"date":"2025-07-14T19:30:26","date_gmt":"2025-07-14T10:30:26","guid":{"rendered":"https:\/\/b-ajisai.com\/blog\/?p=79"},"modified":"2025-07-15T16:36:45","modified_gmt":"2025-07-15T07:36:45","slug":"%e4%bd%93%e5%b9%b9%ef%bc%88%e3%82%a4%e3%83%b3%e3%83%8a%e3%83%bc%e3%83%9e%e3%83%83%e3%82%b9%e3%83%ab%ef%bc%89%e3%81%a8%e8%85%b0%e7%97%9b%e3%81%ae%e9%96%a2%e4%bf%82%ef%bc%9a%e5%8c%bb%e5%ad%a6","status":"publish","type":"post","link":"https:\/\/b-ajisai.com\/blog\/%e4%bd%93%e5%b9%b9%ef%bc%88%e3%82%a4%e3%83%b3%e3%83%8a%e3%83%bc%e3%83%9e%e3%83%83%e3%82%b9%e3%83%ab%ef%bc%89%e3%81%a8%e8%85%b0%e7%97%9b%e3%81%ae%e9%96%a2%e4%bf%82%ef%bc%9a%e5%8c%bb%e5%ad%a6\/","title":{"rendered":"\u00a0\u4f53\u5e79\uff08\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\uff09\u3068\u8170\u75db\u306e\u95a2\u4fc2\uff1a\u533b\u5b66\u7684\u8996\u70b9\u304b\u3089\u5c02\u9580\u5bb6\u304c\u8a73\u3057\u304f\u89e3\u8aac"},"content":{"rendered":"\n<p>\u8170\u75db\u3068\u4f53\u5e79\uff08\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\uff08\u6df1\u5c64\u7b4b\uff09\uff09\u306e\u95a2\u4fc2\u306f\u3001\u8fd1\u5e74\u306e\u7814\u7a76\u3067\u307e\u3059\u307e\u3059\u6ce8\u76ee\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u7279\u306b\u3001\u4f53\u5e79\u306e\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306f\u8179\u6a2a\u7b4b\u30fb\u591a\u88c2\u7b4b\u30fb\u6a2a\u9694\u819c\u30fb\u9aa8\u76e4\u5e95\u7b4b\u306e4\u3064\u306e\u7b4b\u8089\u304c\u8170\u90e8\u306e\u5b89\u5b9a\u6027\u306b\u91cd\u8981\u306a\u5f79\u5272\u3092\u679c\u305f\u3059\u3053\u3068\u304c\u660e\u3089\u304b\u306b\u306a\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p><strong>\u2705 1. \u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u3068\u306f\uff1f<\/strong><\/p>\n\n\n\n<p>\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\uff08\u6df1\u5c64\u7b4b\uff09\u306f\u3001\u95a2\u7bc0\u306e\u5b89\u5b9a\u6027\u3092\u9ad8\u3081\u308b\u7b4b\u8089\uff1d\u300c\u652f\u3048\u308b\u7b4b\u8089\u300d\u300c\u59ff\u52e2\u4fdd\u6301\u7b4b\u300d\u3067\u3042\u308a\u3001\u8868\u5c64\u306e\u30a2\u30a6\u30bf\u30fc\u30de\u30c3\u30b9\u30eb\uff1d\u300c\u52d5\u304b\u3059\u7b4b\u8089\u300d\u3068\u306f\u7570\u306a\u308a\u307e\u3059\u3002\u7279\u306b\u8170\u75db\u306b\u95a2\u4e0e\u3059\u308b\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306f\u4ee5\u4e0b\u306e4\u3064\u3067\u3059\u3002<\/p>\n\n\n\n<p><strong>\ud83d\udca1 \u4f53\u5e79\u306e\u4e3b\u8981\u306a\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"886\" height=\"664\" src=\"https:\/\/b-ajisai.com\/blog\/wp-content\/uploads\/2025\/07\/image.png\" alt=\"\" class=\"wp-image-80\" srcset=\"https:\/\/b-ajisai.com\/blog\/wp-content\/uploads\/2025\/07\/image.png 886w, https:\/\/b-ajisai.com\/blog\/wp-content\/uploads\/2025\/07\/image-300x225.png 300w, https:\/\/b-ajisai.com\/blog\/wp-content\/uploads\/2025\/07\/image-768x576.png 768w\" sizes=\"auto, (max-width: 886px) 100vw, 886px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>\u7b4b\u8089\u540d<\/td><td>\u5f79\u5272<\/td><\/tr><tr><td>\u8179\u6a2a\u7b4b\uff08Transversus Abdominis\uff09<\/td><td>\u4f53\u5e79\u306e\u30b3\u30eb\u30bb\u30c3\u30c8\u306e\u3088\u3046\u306b\u50cd\u304d\u3001\u8179\u5727\u3092\u9ad8\u3081\u308b<\/td><\/tr><tr><td>\u591a\u88c2\u7b4b\uff08Multifidus\uff09<\/td><td>\u810a\u67f1\u3092\u5b89\u5b9a\u3055\u305b\u308b\uff08\u7279\u306b\u8170\u690e\u30ec\u30d9\u30eb\u3067\u91cd\u8981\uff09<\/td><\/tr><tr><td>\u6a2a\u9694\u819c\uff08Diaphragm\uff09<\/td><td>\u547c\u5438\u3068\u3068\u3082\u306b\u8179\u5727\u3092\u8abf\u6574\u3057\u3001\u4f53\u5e79\u306e\u5b89\u5b9a\u6027\u3092\u9ad8\u3081\u308b<\/td><\/tr><tr><td>\u9aa8\u76e4\u5e95\u7b4b\uff08Pelvic Floor Muscles\uff09<\/td><td>\u9aa8\u76e4\u306e\u5b89\u5b9a\u6027\u3092\u4fdd\u3061\u3001\u8179\u5727\u3092\u8abf\u6574\u3059\u308b<br><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>\u2705 2. \u8170\u75db\u3068\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306e\u95a2\u4fc2<\/strong><\/p>\n\n\n\n<p>\u2460 \u8170\u75db\u60a3\u8005\u3067\u306f\u300c\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306e\u6a5f\u80fd\u4f4e\u4e0b\u300d\u304c\u8d77\u3053\u308b<\/p>\n\n\n\n<p>\u8170\u75db\u304c\u3042\u308b\u4eba\u3067\u306f\u3001\u8179\u6a2a\u7b4b\u3084\u591a\u88c2\u7b4b\u306e\u50cd\u304d\u304c\u4f4e\u4e0b\u3059\u308b\u3053\u3068\u304c\u7814\u7a76\u3067\u78ba\u8a8d\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u7279\u306b\u3001\u591a\u88c2\u7b4b\u306e\u300c\u9078\u629e\u7684\u306a\u6291\u5236\u300d\u3084\u300c\u840e\u7e2e\uff08atrophy\uff09\u300d\u304c\u8d77\u3053\u308b\u305f\u3081\u3001\u8170\u690e\u306e\u5b89\u5b9a\u6027\u304c\u4f4e\u4e0b\u3057\u3001\u3055\u3089\u306b\u8170\u75db\u304c\u60aa\u5316\u3059\u308b\u3068\u3044\u3046\u60aa\u5faa\u74b0\u306b\u9665\u308a\u3084\u3059\u3044\u306e\u3067\u3059\u3002<\/p>\n\n\n\n<p>\ud83d\udd39 \u30dd\u30a4\u30f3\u30c8\uff1a\u300c\u75db\u307f\u304c\u3042\u308b\u304b\u3089\u7b4b\u8089\u304c\u5f31\u304f\u306a\u308b\u300d\u306e\u3067\u306f\u306a\u304f\u3001\u300c\u7b4b\u8089\u304c\u5f31\u304f\u306a\u308b\u304b\u3089\u75db\u307f\u304c\u7d9a\u304f\u300d\u3068\u3044\u3046\u30b1\u30fc\u30b9\u3082\u3042\u308b\uff01<\/p>\n\n\n\n<p>\u2461 \u8179\u6a2a\u7b4b\u306e\u300c\u9045\u5ef6\u767a\u706b\u300d\u304c\u8170\u75db\u3092\u5f15\u304d\u8d77\u3053\u3059<\/p>\n\n\n\n<p>\u901a\u5e38\u3001\u52d5\u4f5c\u3092\u3059\u308b\u3068\u304d\u306b\u306f\u3001\u8179\u6a2a\u7b4b\u304c\u5148\u306b\u50cd\u304d\uff08\u30d5\u30a3\u30fc\u30c9\u30d5\u30a9\u30ef\u30fc\u30c9\u6a5f\u80fd\uff09\u3001\u305d\u306e\u5f8c\u306b\u624b\u8db3\u306e\u52d5\u304d\u304c\u59cb\u307e\u308b\u4ed5\u7d44\u307f\u306b\u306a\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u3057\u304b\u3057\u3001\u8170\u75db\u60a3\u8005\u3067\u306f\u3053\u306e\u30d5\u30a3\u30fc\u30c9\u30d5\u30a9\u30ef\u30fc\u30c9\u6a5f\u80fd\u304c\u9045\u308c\u308b\u305f\u3081\u3001\u810a\u67f1\u306e\u5b89\u5b9a\u6027\u304c\u4f4e\u4e0b\u3057\u3001\u8170\u75db\u3092\u5f15\u304d\u8d77\u3053\u3057\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\ud83d\udd39 \u30dd\u30a4\u30f3\u30c8\uff1a\u300c\u8179\u6a2a\u7b4b\u306e\u53cd\u5fdc\u901f\u5ea6\u300d\u3092\u6539\u5584\u3059\u308b\u3053\u3068\u304c\u3001\u8170\u75db\u4e88\u9632\u30fb\u6539\u5584\u306e\u30ab\u30ae\uff01<\/p>\n\n\n\n<p>\u2462 \u547c\u5438\u306e\u4e71\u308c\u304c\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306e\u6a5f\u80fd\u4f4e\u4e0b\u3092\u62db\u304f<\/p>\n\n\n\n<p>\u6a2a\u9694\u819c\u306f\u3001\u8179\u6a2a\u7b4b\u3084\u9aa8\u76e4\u5e95\u7b4b\u3068\u9023\u643a\u3057\u3066\u50cd\u304d\u307e\u3059\u304c\u3001\u8170\u75db\u304c\u3042\u308b\u3068\u547c\u5438\u30d1\u30bf\u30fc\u30f3\u304c\u4e71\u308c\u3001\u6a2a\u9694\u819c\u306e\u52d5\u304d\u304c\u5236\u9650\u3055\u308c\u308b\u3053\u3068\u304c\u308f\u304b\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u7d50\u679c\u3068\u3057\u3066\u3001\u8179\u5727\u304c\u9069\u5207\u306b\u8abf\u6574\u3055\u308c\u305a\u3001\u8170\u690e\u306e\u5b89\u5b9a\u6027\u304c\u4f4e\u4e0b\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p>\ud83d\udd39 \u30dd\u30a4\u30f3\u30c8\uff1a\u300c\u6df1\u3044\u547c\u5438\u300d\u3092\u610f\u8b58\u3059\u308b\u3053\u3068\u3067\u3001\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306e\u6a5f\u80fd\u3092\u56de\u5fa9\u3067\u304d\u308b\uff01<\/p>\n\n\n\n<p><strong>\u2705 3. \u8170\u75db\u6539\u5584\u306e\u305f\u3081\u306e\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0<\/strong><\/p>\n\n\n\n<p>\u8170\u75db\u306e\u6539\u5584\u306b\u306f\u3001\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u3092\u6b63\u3057\u304f\u6d3b\u6027\u5316\u3055\u305b\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3000\u3057\u304b\u3057\u3001\u3044\u304d\u306a\u308a\u8ca0\u8377\u306e\u9ad8\u3044\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u3059\u308b\u3068\u3001\u30a2\u30a6\u30bf\u30fc\u30de\u30c3\u30b9\u30eb\u304c\u512a\u4f4d\u306b\u50cd\u304d\u3001\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306e\u6d3b\u6027\u5316\u304c\u3046\u307e\u304f\u3044\u304b\u306a\u3044\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\ud83d\udd39 \u30b9\u30c6\u30c3\u30d71\uff1a\u300c\u547c\u5438 \u00d7 \u8179\u5727\u300d\u306e\u610f\u8b58\u3065\u3051<\/p>\n\n\n\n<p>\u307e\u305a\u306f\u3001\u547c\u5438\u3068\u3068\u3082\u306b\u8179\u5727\u3092\u8abf\u6574\u3059\u308b\u7df4\u7fd2\u3092\u884c\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u4ef0\u5411\u3051\u306b\u306a\u308a\u3001\u624b\u3092\u304a\u8179\u306e\u4e0b\u8179\u90e8\u306b\u7f6e\u304f<\/p>\n\n\n\n<p>\u606f\u3092\u5438\u3046\u3068\u304d\u306b\u3001\u4e0b\u8179\u90e8\u304c\u8efd\u304f\u81a8\u3089\u3080\u306e\u3092\u611f\u3058\u308b<\/p>\n\n\n\n<p>\u606f\u3092\u5410\u304f\u3068\u304d\u306b\u3001\u304a\u8179\u5168\u4f53\u3092\u5f15\u304d\u7de0\u3081\u308b\u3088\u3046\u306b\u3059\u308b\uff08\u8179\u6a2a\u7b4b\u3092\u610f\u8b58\uff09<\/p>\n\n\n\n<p>\ud83d\udd39 \u30dd\u30a4\u30f3\u30c8\uff1a\u300c\u5438\u6c17\u3067\u6a2a\u9694\u819c\u30fb\u591a\u88c2\u7b4b\u3092\u6d3b\u6027\u5316\u300d\u300c\u547c\u6c17\u3067\u8179\u6a2a\u7b4b\u30fb\u9aa8\u76e4\u5e95\u7b4b\u3092\u6d3b\u6027\u5316\u300d<\/p>\n\n\n\n<p>\ud83d\udd39 \u30b9\u30c6\u30c3\u30d72\uff1a\u300c\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3057\u305f\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u300d<\/p>\n\n\n\n<p>\u2460 \u30c9\u30ed\u30fc\u30a4\u30f3\uff08Draw-in Exercise\uff09<\/p>\n\n\n\n<p>\u4ef0\u5411\u3051\u3067\u819d\u3092\u7acb\u3066\u3001\u3086\u3063\u304f\u308a\u606f\u3092\u5410\u304d\u306a\u304c\u3089\u304a\u8179\u3092\u3078\u3053\u307e\u305b\u308b<\/p>\n\n\n\n<p>\u8179\u6a2a\u7b4b\u306e\u53ce\u7e2e\u3092\u611f\u3058\u308b<\/p>\n\n\n\n<p>\u2461 \u56db\u3064\u9019\u3044\u30d0\u30fc\u30c9\u30c9\u30c3\u30b0\uff08Bird Dog\uff09<\/p>\n\n\n\n<p>\u56db\u3064\u9019\u3044\u306b\u306a\u308a\u3001\u7247\u624b\u30fb\u7247\u8db3\u3092\u4f38\u3070\u3059<\/p>\n\n\n\n<p>\u80cc\u9aa8\u3092\u9577\u304f\u4f38\u3070\u3057\u306a\u304c\u3089\u3001\u3086\u3063\u304f\u308a\u52d5\u4f5c\u3092\u884c\u3046<\/p>\n\n\n\n<p>\u591a\u88c2\u7b4b\u3092\u610f\u8b58\u3059\u308b<\/p>\n\n\n\n<p>\u2462 \u30d4\u30e9\u30c6\u30a3\u30b9\u300c\u30c7\u30c3\u30c9\u30d0\u30b0\uff08Dead Bug\uff09\u300d<\/p>\n\n\n\n<p>\u4ef0\u5411\u3051\u306b\u306a\u308a\u3001\u4e21\u80a9\u3001\u4e21\u80a1\u95a2\u7bc0\u3001\u4e21\u819d\u309290\u5ea6\u306b\u6301\u3061\u4e0a\u3052\u308b<\/p>\n\n\n\n<p>\u7247\u624b\u3068\u53cd\u5bfe\u5074\u306e\u811a\u3092\u4f38\u3070\u3057\u306a\u304c\u3089\u547c\u5438\u3092\u610f\u8b58<\/p>\n\n\n\n<p><strong>\u2705 4. \u307e\u3068\u3081<\/strong><\/p>\n\n\n\n<p>\ud83d\udd39 \u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\uff08\u8179\u6a2a\u7b4b\u30fb\u591a\u88c2\u7b4b\u30fb\u6a2a\u9694\u819c\u30fb\u9aa8\u76e4\u5e95\u7b4b\uff09\u304c\u8170\u75db\u306e\u4e88\u9632\u30fb\u6539\u5584\u306b\u91cd\u8981\uff01<\/p>\n\n\n\n<p>\ud83d\udd39 \u8170\u75db\u60a3\u8005\u3067\u306f\u300c\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306e\u9045\u5ef6\u767a\u706b\u300d\u3084\u300c\u7b4b\u840e\u7e2e\u300d\u304c\u8d77\u3053\u308b\u305f\u3081\u3001\u9069\u5207\u306a\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u5fc5\u8981<\/p>\n\n\n\n<p>\ud83d\udd39 \u547c\u5438\u306e\u4e71\u308c\u304c\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306e\u6a5f\u80fd\u4f4e\u4e0b\u3092\u5f15\u304d\u8d77\u3053\u3059\u305f\u3081\u3001\u547c\u5438\u3092\u610f\u8b58\u3059\u308b\u3053\u3068\u304c\u5927\u5207\uff01<\/p>\n\n\n\n<p>\ud83d\udd39 \u8ca0\u8377\u306e\u9ad8\u3044\u904b\u52d5\u3088\u308a\u3082\u3001\u307e\u305a\u306f\u300c\u547c\u5438 \u00d7 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