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四条小妙招养护颈肩

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MEET PROFESSIONALS

长时间看手机、电脑,颈椎就会出现疲劳。这里介绍一套颈椎保健动作,仅需4个小练习,便可帮助大家提升颈椎部位稳定性,激活颈部深层小肌群,缓解和减轻肩颈的疲劳或疼痛感。
   动作一
俯卧在地面或床上,头、颈部悬空,保持头颈正直,下颚内收,同时头向前伸,保持静止姿势30秒,这一动作可以激活颈部深层伸肌。
   动作二
俯卧在地面上,头、颈部悬空,两臂屈肘,保持头颈部位不动,然后肩胛骨部位做内收动作,重复8至12次。注意,动作要缓慢,配合呼吸练习,肩胛骨带动双臂向上发力时呼气,这个动作将有效激活肩部肌群。
   动作三
 身体侧卧于地面,身体呈一条直线,头、颈部悬空保持不动,保持静止姿势30秒后,换一侧重复该动作。这一动作可以激活颈部深层侧屈肌群。
   动作四
身体侧卧姿,保持头、颈部不动,外侧手臂经体侧上举至头顶,然后回到初始位,练习8至12次。注意,肩胛骨做回旋动作时要保持缓慢,配合呼吸练习,充分激活肩部肌群。然后换另一侧,重复练习。
   以上练习均可重复进行3至5组,要依个人情况适度练习。
文章内容适合一般参考使用,需明白每人体质有所不同,任何疾患务必应亲自咨询合格的医师做专业诊断与治疗。
​资料来源:
http://health.people.com.cn/n1/2020/0428/c14739-31691087.html
以上内容转载自网络,若有版权相关问题请电邮 [email protected] 与我们联系!

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  • Home
  • Our Professionals
    • 陈海乾 TAN HAI CHYAN
    • 吴英丽 WU YING LI
    • 刘宛娘 LOW WAN LEON
    • 陈源瑜 TAN GUAN YU
    • 陈力聚 TAN RICKY
    • 郑志庆 TEH ZHE QING
    • 黄淑琳 WONG SHU LIN
    • 郑瑾彤 TEY JIN TONG
    • 徐向盈 SEE XIANG YING
    • 杨欣怡 YONG SIN YEE
  • Booking
    • eConsult
    • Treatment Centre >
      • Skudai Danga Utama HQ
      • Adda Heights Branch
      • Masai Seri Alam Branch
    • Services >
      • cancer
      • women
      • children
      • elderly
      • acupuncture
      • fertility and postnatal confinement
      • slimming
      • Post Stroke Rehab
      • Pediatrics Massage Therapy
      • Manipulative Therapy
      • topical therapy
      • Herbs Cream Therapy
  • Shopping
    • Herbal Store >
      • Postnatal Confinement >
        • Herbal Soup Pack
        • Healing Powder
        • Nourishing Tea
        • Herbal Bath Pack
        • 小月子调养方
      • OCTONIC Nourishing Drink
      • Immu Up
      • Herbal Soup Mixture
  • Learning
    • Blog
    • TCM Knowledge
    • Postnatal Care Training
    • Edutainment
    • Archive >
      • 2020 Learning
      • 2019 Learning
      • 2018 Learning
      • 2017 Learning
      • 2016 Learning
      • 2015 Learning
  • Contact
    • About Us >
      • Join Our Team
      • Standard of Charges
      • Timetable
      • Holidays
    • COVID-19 >
      • CMEC
    • CSR >
      • NC Charity
      • Save Environment
      • Archive >
        • 2018 Caring
        • 2017 Caring
        • 2016 Caring
        • 2015 Caring
    • FREE BUS