（付費-精準拉伸）16個放鬆肩膀的方法，超簡單，卻很實用

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（付費-精準拉伸）16個放鬆肩膀的方法，超簡單，卻很實用——（付費-精準拉伸）16個放鬆肩膀的方法，超簡單，卻很實用——簡書裡面可以看動態示意圖！！！

You probably don』t notice it right away. Itmight creep up after youve been sitting at your desk for hours, chipping awayat your daily to-dos. Or perhaps its because you always carry your backpack onyour right side or take calls by squeezing your phone between your shoulder andear.

也許很多時候，我們並不會覺得肩部的不適，可以當你在辦公室、電腦前做的時間久了，那種熟悉但並不舒服的感覺就又會席捲而來，教科書上所述的疼痛感覺我就不提了，但是不可否認一點，你就是肩部不舒服，而且告訴一個流行病學現象，冬季頸肩部不適的癥狀發病率會更多、更頻繁，這用腳後跟想想我們都能想明白，冬天客觀上，衣服加厚，限制了我們的肩部活動幅度，主觀上，寒風刺骨的冬日裡，你生理反應會不自覺的聳肩縮脖子，除此之外還有很多的問題導致我們冬頸肩部更嚴重。

Whatever the reason, sooner or later ithits you: Your shoulders are scrunched, your neck hurts, and your muscles feeltight.

不管何種原因，如若不制止，早晚會羈絆你美貌如花的人生，肩膀、脖子、背部，指哪哪疼。

「The neck and upper back area hold a lot oftension,」 says Karena Wu, a physical therapist and owner of ActiveCare Physical Therapy in New York.「The amount of time spent with forward head and shoulder posturing increasesthe stress on the soft tissue and joints in the area.」

美國物理治療醫師Karena Wu,指出頸肩部會由於你的頭部過於前伸、、肩部不良的聳肩姿勢，導致生物力學失衡，造成頸肩部軟組織器質性病變。

In other words, sitting at a computer allday with our head and neck in the same position leaves us with tight, stiff,and sore shoulders. And our sedentary jobs arent the only issue. Stress canadd to the problem: When people experience high levels of it, the rib cage candrop slightly, causing the shoulders and upper back to round forward into aslouch.

換句話說，這種器質性變化，就是在你一天天久坐於電腦桌前，使得緊張、僵硬和酸痛，而這種感覺有會成為促使疾病惡化的原因，慢慢的你胸部下垂前傾，肩部和背部被過度拉伸，向前擠壓，駝背、禿鷹肩頸等就出現了。

之外，你需要注意的這種現象不只是肩部不適，人體是一個聯動的整個，肩部與上身其他的關節是練習在一起構成一個整個的，有肩胛骨、肱骨、肋骨、鎖骨和脊柱。如果這些部位附著的肌肉和韌帶過於濫用，違背了插座和插板之間的關節，那麼，該部位就會出現諸如運動障礙，身體不適的癥狀。

肩部四組關節都需要一天幾次的活動，才能得以放鬆，接觸身體疼痛，以下這些練習真心希望死磕友每天堅持練習，肩部健康的同時，使得雙肩打開，氣質自來。

1．PosturalCorrection姿勢校正

該姿勢是通往肩部自由之路的家常姿勢，對於放鬆緊張的肩部，提高上肢和肩部柔韌度，出促進血液循環和流速幫助很大。動作注意—可以用你的手指放到肩胛骨上，感受是否在活動，確保是肩胛骨和背部在運動。重複3-4次在不同方向上。

2．This move soundseasy enough, but we bet you』ll need to concentrate on isolating your shoulderblades (and not simply moving your shoulders up and down).Start in acomfortable standing position with arms at your side. Move your shoulder bladesup, then out (pushing away from your body), then down. You only need to moveabout one centimeter in each direction. Maintain proper postural alignmentthroughout the exercise. Hold each position for 10 seconds or longer.（該姿勢看起來似乎容易，但是需要你把注意力集中到你的肩胛骨上，動作注意——開始時候用一種較為輕鬆，雙臂垂於兩側完全放鬆，然後移動肩胛骨①向上2向後③向下，整個過程中注意兩側平行發展，對稱發力。每次動10s，3-5sets。）

3. Chin Retractions（下巴後縮-肩部拉伸）

Go ahead, embrace your double chin. Thismove is especially great for people who hold their neck in the same positionfor long periods of time (i.e., staring at a computer for eight hours a day).Move your chin forward, then slowly pull it back by slightly tucking it intoward your throat. Try to keep chin parallel to the floor and straight (nottipping it up or down). Repeat hourly up to 10 times.

（動作注意——該動作有助於那些長時間坐直，頸部朝著一個方向的人群，移動下巴注意與地面平行，活動速度緩慢，受力均勻，萬不可點頭搖頭形式的活動。）

4、Shoulder Rolls肩部繞環

From a position of proper alignment, rollshoulders up, then back, then down in a fluid motion. Repeat this movementabout 10 times, then reverse it, rolling forward about 10 times.（姿勢與上面一個類似，但是該動作需要通過肩部，特別是三角肌部位，大幅度、大範圍活動，速度緩慢，正向反向都3-5sets。）

5. Cow-Face Pose

Reachright arm straight up, then bend elbow and let hand fall behind your head. Moveleft arm behind the back and bend the arm, letting the back of your left handrest against the right shoulder blade (or as close to the blade as possible).Reach to grab right fingertips with the left hand. Repeat on the other side.

該姿勢需要你注意，胸部盡量挺直，雙肩打開，具體動作前兩期有更新，可以回顧一下。如果個人的柔韌性不夠，還有簡單版本的方法如下，

6．Shoulder Rotation ("Goal Post" Arms)

動作注意保持背部緊靠牆面，肘關肘關節的角度不變，該動作對於肩部肌群的協調性的力量發展有幫助。

7.Standing Wall Stretch

Placeboth hands on a wall so they form a 90-degree angle to your body. Walk feetback until arms are straight and bow, hinging forward at the hips. (Do not pushon the wall, and do not allow your arms to raise up too high, in order to avoida shoulder impingement.) Keep shoulder blades set back and avoid scrunchingshoulders around the neck.

該動作是我比較推崇的動作，剛開始練習你可以舉起雙手與牆面呈90度，雙腳向後腿部，直到雙臂伸直，肘部不屈曲，但剛開始手臂不要過於後伸，避免肩部過度拉伸。

8、T, Y, and I Movements

該姿勢對於肩胛骨周圍肌群刺激比較有效，練習過程中注意背部緊貼牆面。

9、Arm Circles

Standingperpendicular to a wall, make big, slow circles with your arm. Get as close tothe wall as you can (coming into contact with it if possible). Repeat 10 timesin each direction before turning the other way to rotate the opposite arm.Maintain good posture throughout, especially when moving forward: Do not slouchor round the back forward.

該動作主要你直立緊貼牆面，大幅度但緩慢的環繞手臂，身體於牆面的距離不能改變，正向反向個重複10reps。

10、Thread the Needle

Starton all fours. Lift left hand off the ground and "thread" left armthrough the space between right arm and right leg, letting the back of the lefthand and arm slide along the ground. Allow the upper body (thoracic spine) tonaturally rotate toward the right, but keep hips level. Stop pushing arm to theright at the point where your hips begin to open to the right. (This may meanless of a range of motion than what you could do if you continued to open.)

四肢觸地，左手可以穿過右腿和右手之間，使得左肩部和左臂不觸地，保持臀部水平高度不變，使得身上、特別是胸部盡量向你的觸底部位用力，

11、Sideline Thoracic Rotational Stretch

Lieon your right side with legs bent comfortably, so the spine is neutral, andright arm is straight and perpendicular to the body. With left arm on top ofright arm, push left arm slightly forward first, then lift it straight up androtate it back, making a large arch in the air. Let your left arm fall as faras possible to the left side, without allowing your hips to move in thedirection of your arm. Allow your nose and gaze to follow the left arm, slowlyturning the neck to the left. Move slowly, holding for a few seconds at the endof the stretch before returning to starting position. Repeat 10 times, thenswitch to the other side.

身體右側卧，雙膝蓋屈曲，使得頸椎正常生理曲度，右臂與上身垂直水平放於地面，使得左臂旋轉與手臂所在的水平面，注意動作——左臂旋轉到盡量原理軀幹的部位，保持臀部原有姿勢不變，提高活動刺激背部和胸前的效果，你視線與移動手臂同步轉動，移動過程盡量緩慢，重複10sets、左右手臂都做3-5sets。

死磕豬是全世界最暖的小豬，願北半球漫長的冬天，有我伴你左右，為你溫暖，更為你健康的人生——雙肩打開、氣質自來……