9 潔西大小事

減緩肩頸疼痛的五種運動

吃得好飽,快動不了了,呵呵,這幾天腰痠背痛肩膀痛去看復健科,然後自己也上網找一下簡單的運動,醫生說姿勢要正確,用電腦的時候肩膀不能內縮,頭部要往前,不要跟身體一起前傾,往下低太多又縮肩,這有點難度啊!我發現其實我用電腦的時候常常都整個人往前,然後身體緊繃。腰後面是應該放個墊子啊!吃太飽,突然想睡了。這一篇句子幾乎都是祈使句,所以大部分都沒有主詞。躺一下,再來繼續備課,晚一點再把多益第一部分的圖片題的單字放上來。週末愉快!吃冰去!

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Top 5 Exercises to Relive Shoulder Pain

前五名讓肩膀疼痛減輕的運動

 

1 Arm-cross-Chest Stretch 手在胸前交叉伸展

Hold your right hand out in front of you, keeping it near your waist. Reach your left hand behind your elbow, pulling your right arm to the left and across your chest. If you feel pain in your shoulder, lower your arm until the pain subsides. The goal is to be able to pull your right arm across your chest without feeling any pain. Hold for 30-60 seconds then relax and repeat with your left arm. Repeat 3-5 times.

把你的右手舉到你的前面,讓它靠近你的手腕。伸出你的左手在你的手腕後面,把你的右手拉到左邊,橫越你的胸口。假如你的肩膀感到疼痛,把你的手往下一點,直到疼痛減輕。目標是能夠把你的右手橫越你的胸前而不感到疼痛。舉大約三十到六十秒,然後放鬆再重複左手。重複做三到五次。

 

2 Neck Release 脖子舒緩

Sit up straight then slowly bring your chin toward your chest until you feel the stretch in the back of your neck. Try leaning your head to the left to stretch your right shoulder or leaning your head to the right to stretch your left shoulder. Hold the stretches up to one minute in each direction, breathing deeply as you concentrate on relaxing. Repeat 3-5 times.

坐直然後慢慢地把你的下巴往你的胸前帶(低頭)直到你感覺到你的脖子感到伸展。試著把你的頭帶到左邊來伸展你的右肩或把頭向右傾來伸展你的左肩。保持伸展到一分鐘在每一個方向,當你集中精神放鬆時慢慢地呼吸。重複三到五次。

To progress the stretch, elevate your arm as you pull it across your chest until it is the height of your shoulder.

要進一步的伸展,把你的手臂舉起來橫過你的胸部直到手在肩膀的高度。

 

3 Chest Expansion 胸口擴張

Put an exercise band, rope, strap, or even a tie behind your back and grasp it with both hands. While holding the strap, draw your should blades toward each other and gently lift your chin toward the ceiling. Breathe deeply for 10 to 15 seconds and release. Repeat 3-5 times.

用你的雙手把一條運動線,繩,帶,或領帶在你的背後。當握著繩子的時候,把你的肩胛骨往內,慢慢的把你的下巴往天花板提起。深呼吸約十秒到十五秒,然後放鬆。重複三到五次。

To progress the stretch, move your hands closer together on the strap.

加強伸展,把你放在繩子上的手更加靠近。

 

4 Seated Twist 坐著扭轉

Sit straight up in a chair with your knees together. Twist your torso to the right, placing you left hand on the outside of you right thigh. Relax your shoulders as you look toward your right, gently  pushing on your right thigh. Breathe deeply for 10 to 15 seconds and release. Repeat with your left side. Repeat both 3-5 times.

坐直在一張椅子上讓雙膝併攏。把身體轉到右邊,把你的左手放在你的右膝的外面。當你看著你的右邊時,放鬆你的肩膀,和緩地推向右膝。深呼吸十到十五秒然後放鬆。重複你的左邊。重複兩邊三到五次。

 

5 The 90, 90 Shoulder Stretch

Stand in a doorway, holding your arms up so your elbow is at 90 degree angle and your arm forms a 90 degree angle to your body at the shoulder. Place each hand on one of the sides of the door frame, placing one foot forward as you stand up straight aligning your neck with your spine. Lean forward as you brace yourself against the door frame. Hold the stretch for 20-30 seconds. Repeat 2-3 times.

站在門廊,把手舉高到你的手臂到跟你的手肘成九十度,你的手臂跟你的身體在肩膀的位置是九十度。把手放在門框的兩邊,把一隻腳往前,這時站直讓脖子跟脊椎呈直線。往前傾,把你自己向門框靠近。把持伸展約二十到三十秒。重複兩三次。

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