アヴィヴァ・メソッドという運動療法とは？

アヴィヴァ・メソッドは、骨盤の健康、ホルモンバランス、そして血流の改善を目的に設計された、複合的でダイナミックな運動プログラムです。女性だけでなく男性にも有効で、30分間の自重を使ったエクササイズで、血流を大きく促進しながら、筋力強化、柔軟性、可動域の改善、呼吸法、さらにはダンスやリフレクソロジーの要素まで取り入れています。

(Steiner, 1999; Steiner, 2009).

 

アヴィヴァ・メソッドを構成する主なエクササイズの種類:

1. 骨盤底筋の強化運動


　骨盤底の筋肉、特に会陰部の筋肉を意識して鍛える動きです。骨盤の健康を守り、排尿や排便のコントロール、そして性機能のサポートにつながります。 (Carrière, 2005)
　★例：会陰部の筋肉をしっかり収縮させてキープする運動　(Steiner, 1999; Steiner, 2009)

 

2. ホルモン・腺の活性化運動


　ホルモンを分泌する腺（脳下垂体、卵巣、精巣など）を刺激し、体内のホルモンバランスを整えます。 (Sapolsky, 2004)
　★例：反射区を押したりマッサージしてホルモン調整を促す動き(Steiner, 1999; Steiner, 2009)

 

3. 血流・リンパの促進運動


　血液やリンパの流れを活性化し、酸素や栄養を体のすみずみに届け、再生や代謝を助けます。(Kenney, Wilmore, & Costill, 2015)
　★例：下腹部をねじる、プレスする、ストレッチする動作の組み合わせ　(Steiner, 1999; Steiner, 2009)

 

4. 軽い有酸素運動


　関節に負担をかけず、リズミカルに体を動かすことで心拍数や呼吸を程よく上げ、持久力を高めます。 (Encyclopædia Britannica, n.d.)
　★例：リズミカルなレッグスイング（脚振り）や骨盤のゆらし　(Steiner, 1999; Steiner, 2009)

 

5. 日常動作に近い機能的な運動
　

日常の動きに似た自然な動きを通して、手足や体幹を連動させ、バランスや運動制御を向上させます。(Santana, 2015; Carr & Feit, 2017)
　★例：歩く、腕と脚の連動、骨盤の傾け　(Steiner, 1999; Steiner, 2009)

 

6. 体幹の活性化と安定


　腹筋や背筋、斜筋など体幹の筋肉を鍛え、姿勢を整え、ケガを防ぎます。 (Delavier & Gundill, 2008; Di Stefano, 2019)
　★例：体幹を意識したホールドや収縮運動　(Steiner, 1999; Steiner, 2009)

 

7. 自重を使った筋力トレーニング


　体重を利用した運動で筋肉を鍛え、動的なコントロール力を高めます。(Contreras, 2018; Lauren, 2010)
　★例：脚を上げたままキープ、会陰部の収縮　(Steiner, 1999; Steiner, 2009)

 

8. ダンスを取り入れた運動


　音楽に合わせたリズミカルな動きで、全身のエネルギーを活性化します。(Chace, 2004; Hayes, 2013)
　★例：ベリーダンスや民俗舞踊をイメージしたステップやヒールタップ　(Steiner, 1999; Steiner, 2009)

 

9. ストレッチ・可動域向上

　筋肉や関節を柔軟にし、動きの範囲を広げ、ケガを予防します。 (Atkinson, 2020; Kurz, 2000)

　★例：振る、ねじる、筋肉をゆるめる動き　(Steiner, 1999; Steiner, 2009)

 

10. 筋膜・内臓への刺激

　筋膜や内臓周りを刺激することで血流やリンパの循環を促し、臓器の働きを整えます。 (Parisi & Allen, 2021; Müller & Hertzer, 2017)

　★例：ねじる・プレスする・ほぐす・反射区マッサージの組み合わせ　(Steiner, 1999; Steiner, 2009)

 

※詳しい運動内容は、アヴィヴァ・シュタイナーの著書をご参照ください。(Steiner, 1999; Steiner, 2009)

最新の科学的な裏付け

研究によると、アヴィヴァ・メソッドは月経痛（一次性月経困難症）の軽減や子宮動脈の血流改善に効果があることが確認されています。また、体の感覚認識や自分の体への意識向上にも良い影響があることが、超音波検査や臨床評価で示されています（Kovács et al., 2023–2025）。

さらに、骨盤底筋トレーニングやホルモン活性化、血流促進、機能的運動、ストレッチなど科学的に効果が実証されている運動要素を取り入れているため、アヴィヴァ・メソッド全体としても予防や体のケア、ウェルビーイングに役立つ、信頼できるプログラムです。

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Referral Articles of the Textbook

 

  1. Havi ösztrogén és gasztogén injekció, mint fogamzásgátló eszköz. J. Sofer. A. Caspi, H. Hirsh, Nőgyógyászati és szülészeti osztály, Assaf Ha- rafe Kórház Tzrifin, és az Orvostudományi Iskola Tel Aviv-Jaffa.Journal of the Israel Medical Association, Vol. LXXXVI, No. 6. p. 303. March 15, 1974. Injekció a ciklus 8. napján. Ez a módszer megrövidíti a ciklust és meghosz- szabbítja a menzesz napjait, a fájdalmat és a vérzést 18 napig.
  2. Születési hibák és a fogamzásgátló tabletta. Nora & A. Nora, Lancet, Vol. 1, p. 941, 1973. A nők nem tudják, hogy várandósak, és folytatják a tabletta szedését – a gyerek szívrendellenességgel születhet. Vol. LXXXV, No. 8, p. 390, Oct. 15, 1973.
  3. Vetétés okozása 23 prosztaglandin injekció által a magzatvízbe vagy csak 22 (ve) prosztaglandin önmagában.J. Craft, Lancet, Vol. 1, p. 1344, 1973. Harefuah Vol. LXXXV, No. 6, Sept. 16, 1973.
  4. Vérszegénység és sokk a magzatban, embrió anyai vérátömlesztés eredmé- nyeként. B. Melbaear, A. Tonnenbaum, S. Swirskifein, Koraszülött és Újszülött osztály, Városi Kormányi Orvosi Központ, Tel Aviv-Jaffa. Harefuah, Vol. LXXXV, No. 4, p. 185, Aug. 15, 1973.
  5. A nő táplálkozása és ennek hatása a fogamzási képességre. Harefuah, Vol. LXXXV, No. 3, p. 152, Aug. 1, 1973. A fogamzóképesség fokozódik a hemoglobin fokozásával. Chavez & Martinez, Nufrit. Rep. Internal. Vol. 7, p. 1, 1973.
  6. Prosztaglandin F2 injekció a magzatvízbe, mesterséges vetélés elérése ér- dekében.* W. Brenner et al., Amer. J. Obst. Gynec., Vol. 114, p. 781, 1972. Harefuah, Vol. LXXXIV, No. 9, p. 516, May 1, 1973. 1978 P. G. tampon forgalombahozása, önvetélésre, havonta egyszeri hasz- nálatra. Prosztaglandin proszterior kúpok. Nők használják 1972 óta, kizárólag nemi érintkezés után, nem minden nap.
  1. Ovuláció meghozása Tamoxifen általdou J. Williamson & J. Ellis. Obst. Gynec. Brit, Vol. 80, p. 844, 1973. Harefuah, Vol. LXXXVI, No. 1, p. 49, Jan. 1, 1974. Kezdik 1 dózis adásával a ciklus 2. napján, négy folyamatos napon át
  2. Gyerekek és várandós nők sugárzási problémái G. Dingino & L. Nisco, JAMA, Vol. 223, p. 171, 197, Harefuah, Vol. LXXXV, No. 7, p. 336, Oct. 1, 1973. Sugárzások vetélést okoznak, ezért mesterséges vetélés helyes olyan bete- gek esetében, mint Hodgkin kór
  3. A prolaktinés feladata a reprodukciós rendszerben. Dr. G. Shenkar, M. Ben-David, Z. Polishuk The role of prolactin in reproduction. Harefuah, Vol. LXXXXXIV, No. 7, p. 333, Oct. 1, 1975. A prolaktin hatása a hipotalamuszra, pszichológiai tényezők: lelki feszültség mütés altatás, nem érintkezésben megerőltetés, a mellbimbó mechanikus izgatása, a prolaktin hatása a petefészekre.
  4. A fogamzásgátló tabletták és vitaminok Dr. H. Cohen. Harefuah Vol. LXXXIV, No. 7, p. 336, Oct. 1, 1975. Metabolikus változások 2-10 év után (kb. 50 változás)
  5. Korai menstruáció szexuális emocionális háttérrel. Prof. N. Soferman, M. Hay- mov. Genikológiai és Szülészeti Osztály Városi, Allami Orvosi Központ Tel Aviv-Jaffa. Tel Avivi Orvosi Főiskola Harefuah 1963, 54, 64. Igazgatóság. Prof. Soferman, Harefuah, Vol. LXXXVI, No. 6, March 15, 1974.
  6. Spontán vetélés utáni családtervezési tanácsadás M.P. David, A. Bauman, R. Klair, Ginekológiai osztály Hadassah Orvosi Egyetemi Fóiskola, Jeruzsálem. Harefuah, Vol. LXXXVI, No. 6, March 15, 1974.
  7. Vérzés menopauza időszakában zsidó nőknél. A. Adoni, B. Berkovici, Nőgyógyászati Osztály Hadassah Egyetemi Orvosi Fiskola, Jeruzsálem. Prof. Brumberger, Prof. Bezsinszky 20 évvel korábbi dolgozatai alapján. Harefuah, Vol. LXXXV1, No. 6, March 15, 1974.
  8. Novak & Novak. Mechanism of Menstruation. Textbook of Gynecology, 4th edition, 1952. Ch. 6: The unavulatory cycle in women; Ch. 33: Backache in women; Ch. 39: Dysmenorrhea; Ch. 4: Physiology and endocrinology of menstruation. (Vasoconstriction)
  9. Markee J.E. Menstruation in intraocular endometrial transplants in the rhesus monkey. Publ. No. 518, Carnegie Institute of Washington, Aug. 15, 1940. Morphological basis for menstrual bleeding. Arat. Rec. 1946; 94:481.
  10. Posture and Dysmenorrhea. Miller NF and Krebchmare NR. Davis Obstetrics and Gynecology. Vol. III, Chap. 12, W.F. Prior Ca. Haggertown, Md. 1940.
  11. A. Chavez-Martinez. Nutrition of the Woman and its Failures. Professor Soferman. A Posture and Dysmenorrhea. Backache, Vol. 3, Ch. 13, 1940.
  12. Miller NF, Goodlin RC, Keller DW, Raffin M. Orgasm during late pregnancy. Possible deleterious effects. Obst. Cyn. Vol. 38, No. 6, p. 416.
  13. Vaginal tubal ligation at the time of curettage for abortion. Obst. Gyn. Vol. 38, No. 6, DCc. 1971.
  14. If exercise can diminish periods can it also increase them? New England Journal of Medicine. Also Shap”. Oct. 1985. Jane Patterson M. D. Gyneco- logist
  15. Winternitz W. Kentucky. Physical excrcises in internal medicine: endocrinal aspects.
  16. Sutton JR, Young JD, Lazarus L, Hickie JB, Maksvytis J. The hormonal response to physical exercise. Australia Ann. of Med. 18:84-90, 1969. 23. Raymond LW, Sode J. Tucci JR. Adrenocortical response to non-exhaustive muscular exercise. Acta Endocrinologica (Khb) 70:73-80, 1972.
  17. Sutton JR, Coleman JJ, Casey J, Lazarus L. Androgen responses during physical exercise. Brit. Med. J. 1:520-522, Mar. 3, 1973.
  18. Noel GH, Suh HK, Stone JG, Frantz AG. Prolactin and HGH release during surgery and other conditions of stress. J. Clin. Endo. 35:840, 1972.
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  21. Winder WW, Heninger RW. Effect of exercise on degradation of thyroxine in the rat. Am. J. Physiol. 224:572-575, Mar. 1973.
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  25. Felig P, Wahren J, Hendler R, Ahlborg C. Plasma glucagen levels in exercising man. N. Engl. J. Med. 287:184-185, July 1972.
  26. Goldstein MS, Mullick V, Huddlestun B, Levine R. Action of muscular work on transfer of sugars across cell barriers: comparison with action of insulin. Am. J. Physiol. 173.212-216, 1953.
  27. Cochran BJ, Marbach EP, Poncher R, Steinberg T, Gwinup G. Effect of acute muscular exercise on serum immunoreactive insulin concentration. Diabetes 15:838-841, Nov. 1966.
  28. Sanders CA, Levinson GE, Abelmann WH, Freinkel N. Effect of exercise on the peripheral utilization of glucose in man. N. Engl. J. Med. 271:220-225, July 1964.
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The Role of Relaxation in Enhancing the AVIVA Exercises's Benefits

Chronic stress disrupts the body’s hormonal balance by overactivating the hypothalamic–pituitary–adrenal (HPA) axis, leading to elevated cortisol levels. This can interfere with reproductive hormone production, menstrual cycles, and overall fertility in women. Stress also affects ovarian function and hormone regulation, contributing to reproductive health problems. Relaxation techniques and hypnosis have been shown to reduce stress, lower cortisol, and support emotional well-being. By restoring balance in the nervous and endocrine systems, these approaches can improve stress management, aid recovery processes, and positively influence reproductive health.

 

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