複合式運動對於健康大學生頭部前傾、圓肩與駝背姿勢的影響

過去研究顯示健康年輕人容易有頭部前傾、圓肩與駝背姿勢，這些錯誤姿勢容易造成日後頸部或肩膀疼痛問題發生。多篇研究亦發現適當的運動訓練介入能有效改善這些錯誤姿勢，有些文章能改善頭部前傾問題，有些則是針對圓肩或駝背姿勢達到改善效果。因此本次研究整理文獻上的姿勢運動訓練，統整一有效之複合式運動內容，同時針對頭部前傾、圓肩與駝背姿勢給予適當運動介入，藉此探討此複合式運動訓練之效果。本篇研究招募12位年齡介於18至25歲之間的健康大學生。所有受試者目前沒有接受任何姿勢矯正訓練或有任何肌肉骨骼系統疾病及神經肌肉系統疾病。受試者進行為期4週的複合式運動，每週做3次。在4週運動前與結束後，分別進行顱椎角、胸小肌指數和駝背指數量測。使用成對樣本t檢定分析受試者在運動介入前後在頭部前傾(顱椎角)、圓肩(胸小肌指數)與駝背姿勢(駝背指數)之間的差異性。結果顯示顱椎角的數值在前後測間沒有達到顯著差異(p > 0.05)，胸小肌指數和駝背指數的數值在前後測間有達顯著差異(胸小肌指數：6.59±0.94進步到7.94±0.69；駝背指數：12.71±3.6減為7.47±1.87)，表示圓肩及駝背有顯著改善(p = 0.004; p = 0.02)。本次研究發現針對健康大學生透過4週複合式運動訓練能有效改善圓肩與駝背姿勢問題。本次研究所採用的複合式運動訓練應可作為未來針對有圓肩與駝背錯誤姿勢的運動訓練的選擇。

Previous studies have shown that healthy young adults are prone to forward head posture, rounded shoulders, and hunched back posture, which can lead to neck or shoulder pain in the future. Several studies have also found that appropriate exercise training interventions can effectively improve these postural issues. However, there is still limited research that has compiled a complex exercise prescription targeting these poor postures. Therefore, this study reviews previously effective exercise training prescriptions to explore the impact of this complex exercise program on forward head posture, rounded shoulders, and kyphosis posture in healthy university students. This study recruited 12 healthy university students aged between 18 and 25, none of whom were currently undergoing posture correction training or had any musculoskeletal or neuromuscular disorders. The participants engaged in a 4-week complex exercise program, performed three times per week. Measurements of craniovertebral angle, pectoralis minor index, and kyphosis index were taken before and after the 4-week exercise program. A paired sample t-test was used to analyze the differences in forward head posture (craniovertebral angle), rounded shoulders (pectoralis minor index), and kyphosis (kyphosis index) before and after the exercise intervention. The results showed that there was no significant difference in the craniovertebral angle between the pre-test and posttest (p > 0.05). However, the pectoralis minor index (6.59±0.94 to 7.94±0.69, p = 0.004) and the kyphosis index (12.71±3.6 to 7.47±1.87, p = 0.02) showed significant improvements between the pre-test and post-test, indicating notable improvements in rounded shoulders and kyphosis postures. This study found that a 4-week complex exercise program effectively improved rounded shoulders and kyphosis in healthy university students. The complex exercise training used in this study could be a viable clinical intervention for addressing rounded shoulders and kyphosis postural issues in the future.