{收費}精準拉伸17組動作，老了也不駝背、沒有頸椎病

17個治療「駝背」、「頸椎不適」的拉伸方法。由於圖片過多，請直接到簡書1、{收費}精準拉伸17組動作，老了也不駝背、沒有頸椎病

A Sequence of (mostly) ActiveShoulder Stretches for Improving Shoulder Flexibility and Strength

The following set of active shoulderstretches can be done as a sequence. Most of the stretches are muscle assistedand so the effect is to strengthen the arms and shoulders as well as stretchthem. And so you could think of these asshoulder stretching exercises.

肩僵、頸僵的童孩們，不要讓僵硬成為你不優秀、沒氣質的罪魁禍首，你現在還年輕，就不要退出一大堆的借口說你老了，整天把老胳膊老腿掛在嘴邊，死磕豬通過本想，想讓你get到，如何改善頸肩部不、如何練出氣質、練出健康的體質。

以下是一系列肩頸部拉伸方法，通過練習，直接效應就是提升你肩頸部肌肉的柔韌性和力量，這些動作由於是一整套的，所以做的時候最好劃分開，每天做幾個，這些動作中很多都是靜力拉伸和抗組練習，所以可以同時提升肌肉力、柔韌性和協調性。

1、Single Arm Overhead Reach（When stretching your

shoulders it can be very helpful to feel and operate your ribs, shoulder, elbow

and hand. In this simple reaching exercise start with the arm relaxed, then

reach up with the same-side ribs up, then your shoulder. Make the arm feel long

by straightening your elbow and reaching with your fingers. Smoothly relax and

repeat. After practicing one arm at a time, try it with both arms

simultaneously reaching up）

該動作可以同時拉伸到你手臂、肘部肌群、肋骨、背部和肩關節以及相關軟組織的簡單使用的方法之一。開始姿勢手臂舉起但是需要放鬆，第二部需要你同時有順序的提起1、身體一側的肋骨2、你的肩關節3、肘部，機體感受到手臂甚至並且眼神到房頂的感覺。

2、Hands Clasped

Palm Press（This

exercise can also be used to exercise the rotation of your forearms. Start with

your hands clasped in front of your chest with palms facing back. Turn your

palms outwards as you lift your arms overhead. Straighten your elbows when your

arms are over your head and reach up with ribs and shoulders. Return to the

start and because this shoulder stretch has an asymmetrical hand position,

switch the interlock of your fingers.上身尤其是胸部挺直，接著雙手旋內交叉放於胸前，退出手掌、雙手上舉、緊接著上身向上提拉，如圖一所述。

3、Stretching the

Side of the Shoulders with the Arms Up（For this over the head shoulder stretch reach an arm

overhead with the elbow straight. Grab the forearm with the other hand. Pull

the straight arm out to the side to stretch the shoulder of the grabbing hand.

Then pull the straight arm inwards to stretch its shoulder.For both of these

actions keep your neck feeling long and your chest open. (This actually applies

for most shoulder stretches.For both variations, gradually resist the stretch

so that your arms feel like they are working against each other.）對於單手舉起一側的肩部肌群的拉伸效果是非常棒的，拉伸一側的起始姿勢是提升儘力向上提拉，接著施加另一側手臂，拉住你的上舉前臂，拉伸同時你應該暗示你的頸部，使得頸部感覺向上拉伸，就如同上吊時候的牽引感覺，此外該動作可以用於發展肩部肌肉耐力，兩側手臂長時間中的靜力拉伸可以持續性的發展上肢肌肉群的耐受性。

4、Overhead

Triceps Stretch（Since the arms are already overhead you can use this opportunity to

stretch your triceps. Grab the bent elbow of one arm and pull it inwards. To

vary the stretch (and exercise the external rotation muscles of the arm being

stretched) try to rotate the arm being stretched so that the forearm is more

rearwards）沿用上一個姿勢作為起始姿勢，你要做的是進一步的屈曲前部背於腦後，另一隻手抓住屈曲的肘關節。此時你可是進一步收縮前臂的外旋肌群，使得拉伸進一步加大，主要拉伸肱三頭肌。

5、Arms Overhead

Shoulder Reactivation Exercise（This isnt so much a shoulder stretch as it is an

activation exercise. With elbows straight and wrists crossed, pull your arms

outwards against each other. Youll be exercising the trapezius. This type of

exercise can be helpful for shoulder flexibility since you are practicing

muscle control near the limits of most peoples range of motion. Work at

smoothly pulling outwards then smoothly relaxing.）該動作拉伸主要肌肉是三角肌，該動作適宜那些肩部僵硬、手臂活動受限的人群，非常有效，長期練習，手臂活動幅度勢必增加，而且有效防止肩周炎頸肩不適的病症。

Horizontal Plane Shoulder Stretches（水平方向拉伸肩部）

6、Choke HoldShoulder Stretch

Thisshoulder stretch looks a little like a choke hold. Start with one arm out tothe side but slightly forwards and with its elbow straight. Grab onto the upperarm with the other hand. Then pull the straight arm back.Youll bestretching the rear of the shoulder of the bent arm. Youll also be exercising

the straight arm.（如圖很顯然，該動作是一組抗組練習，及發展柔韌性，對於肩部肌群的力量也是有效果的，一隻手拉住另外一隻手的上臂，伸直手臂對於抗組手臂做相反方向的活動。）

7、Hug YourselfShoulder Stretch

雙肘關節交叉，盡量使得肘部做相反方向的運動，主要拉伸背部大圓機、小圓肌和岡下肌等背部肌群。

8、Straight Elbow Hug Yourself Stretch

his islike the previous stretch except you do it with elbows straight.You may find thatyour pectoralis major cramps up in this stretch. You may find it helpful tofocus on spreading your shoulder

該動作中你的胸部作為主要收縮的肌群，背部是主要被拉伸的肌群，對於肩胛骨外展作用很大

9、Eagle ArmPosition Shoulder Stretches

The two

previous stretches can actually be used as substitutes or preparations for the

eagle pose arm position. If you can actually get your arms into eagle pose then

the door is open to more shoulder stretching possibilities. With forearms

vertical (viewed from the front) you can tilt your arms to one side or the

other. Find the side that gives you the best stretch. For me this means pullingowards the top-arm-side

.該姿勢起始姿勢在很多上面提到過，不同的是，該動作對於岡下肌作用很明顯，如果動作到位，你會明顯感受到拉伸感覺。開始活動時候，靠近下方的手臂發力發生與其相對的另外一側背部肌群，拉伸過程中，自己主動感受背部拉伸位置的變化，找到拉伸感覺最強烈的部位，持續停留30秒左右。

10、Safety HelmetShoulder Stretch

Thisshoulder stretch can be used to work the external rotators of the shoulderswith the arms overhead or while pressing the arms overhead. With elbows bentbring your elbows together in front of your face. Keep the elbows pressingtogether, press your forearms backwards over your head. From there keep theelbows pressed together and try to separate your hands by rotating your upperarms externally.

該動作需要你雙肘關節緊靠，使得前臂以頭部上方為支點，發力向下，試著分開手掌，效果更好

11、Penguin Shoulder StretchVariation

Thisvariation of penguin shoulder stretch can be done while standing. Place a handagainst the side of your waist or hips with the elbow bent and pointing out tothe side. Use your free hand to pull the elbow inwards.Hereagain you may find it helpful to protract (spread) the shoulder blade of the

arm being stretched so that the outer tip of your collar bones move forwards.這個姿勢有點像是像是企鵝，一側手掌內旋靠於腰部、如果柔韌性不好，臀部也可以，用另外一支手掌拉者該手臂的肘關節，做相反方向的活動，該動作有助於鎖骨外側後方肌群的拉伸。此外你可以同時在兩側肌群同時拉伸，對於肩胛骨周圍的肌群（菱形肌）拉伸效果顯著。

Arm Behind the Back Shoulder Stretches（手持背部的拉伸方法）

12、Arm Behindthe Back Lateral Stretch

Repeating

some tricks from the arm overhead shoulder stretching set, you can repeat the

process with these two arm behind the back stretches, pulling to the

straight-arm-side and then to the bent-arm-side to stretch the outside of the

shoulder with elbow straight and bent respectively.（該方法從圖中可以看到，一共兩種，前者拉伸時候，伸直手臂一側手掌超前，但是另外一個方法側相反，需要你手臂超厚，前者對於三角肌前中束和肱二頭肌群拉伸較好，後側拉伸三角肌後束和胸小肌群。）

13、BindingPreparation Shoulder Stretch

該動作要求拉伸時候，被拉伸一側的手肘部盡量抬高，拉伸效果更顯著——對於三角肌前束和肱二頭肌效果較好。

14、Rearward ArmStretch

For this

shoulder stretching exercise, reach arms backwards then work at retracting the

shoulder blades (pulling them inwards) while at the same time pulling the arms

inwards. To get the arms higher, drop the front of your chest and pull

downwards and inwards on the front of your shoulders.

該動作技術要點，注意雙手背後，1、肩胛骨相互靠攏，2、手臂盡量提高，3、、保持30秒，4反覆多次。

15、StretchingArms Back with Hands Clasped

You canactually work the opposite muscles by pulling the hands outwards as if tryingto pull the hands apart. Notice the shoulder position changes in the last twopictures. In the first picture the fronts of my shoulders are ope, in the nextpicture the fronts of my shoulders are moving downwards as is my chest

該動作注意手臂交叉與臀部位置，開始向上提拉，後兩個動作中要留心動作的細微變化，第一幅圖中肩部主要是打開肩部，而兩個動作為了肩部開始向下移動，主要拉伸的三角肌前束、肱二頭肌、胸大肌等前側肌群。

16、ReversePrayer Shoulder Stretch

If youcan get into reverse prayer position you can play with it to vary the shoulderstretch. To get your hands higher try dropping the front of your chest andspreading your shoulder blades. You can also try pressing the finger tips intoeach other so that the palms move away from each other. Or try moving the handsto one side.

反向祈禱，該姿勢對於肩胛骨移動有益處，肩胛骨上附著著很多的肌肉，但是很少有動作可以使得肩胛骨做冠狀面上左右移動，該動作對於發展附著在肩胛骨上的肌群和拉伸前臂肌群都有好處。

17、High PenguinShoulder Stretch

Becauseof the similarity in technique to penguin shoulder stretch Im calling this"High Penguin Shoulder Stretch". Place a hand against your chin orcheek bone with elbow pointing forwards. Use the other hand to pull the elbowinwards while resisting the hand with the chin or cheekbone.

With the

elbow pulled inwards towards your chest, you can use the chin to push the hand

outwards so that you stretch the shoulder in external rotation.（圖一中需要你手臂反向與下顎，用你的下顎和另外一隻手進行相反方向運動，該動作一定要學會，死磕豬把它定義為久坐人群的必須練習的拉伸姿勢之一，死磕豬的肺腑之言，愛智求真的你一定要記牢呀！！！）

參考文獻This 20-Minute Workout Will Change the Way You Think About Resistance Bands

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