肩颈健康操作方法(肩颈的作用)
有数据显示超 80% 的人一生中
都会遇到肩颈疼痛的问题
尤其是对于长期低头、久坐族
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/eb421e8f6c834fea8045e297f20f753f~tplv-tt-large.jpeg?x-expires=1970071969&x-signature=KyXHPTuzPcVgLweS1hH8RZoxmfM%3D)
肩颈又被称为健康的十字路口
一旦发生劳损,会带来各种肩颈疾病
分享一套肩颈瑜伽序列给大家
每天花15分钟跟着放松舒缓一下吧
1
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/279c0069aacf4173b2f46446a8ebae1f~tplv-tt-large.image?x-expires=1970071969&x-signature=dIt6OgDqzRCssJXc9LqbLi88dqc%3D)
简易坐,双手交叉环抱后脑勺吸气,脊柱延展,胸腔打开头部向后推,手肘两侧打开呼气,收紧核心,含胸弓背低头眼看肚脐,手肘相互靠近配合核心,重复练习10-15次
2
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/6308d36b98c449bca945c6da44ea1124~tplv-tt-large.image?x-expires=1970071969&x-signature=15ZYEtw3koEfMIRaFZaBwtZI%2Bdg%3D)
保持简易坐,背部立直下颌微收吸气,右手放在左耳朵上方呼气,头部侧向右侧,左肩下沉停留10-15个呼吸,交换外一侧
3
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/fb83d2ed4cc5477fb465b54408e3f666~tplv-tt-large.image?x-expires=1970071969&x-signature=9welILzbqdXO058lRnMGxfTKifs%3D)
保持简易坐,双手放在膝盖上吸气,双肩向上耸,hold住5秒呼气,放松下沉,重复10-12次
4
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/6fe0cbf56e4f4394adacd950f0b2bdd4~tplv-tt-large.image?x-expires=1970071969&x-signature=z6oGf2ZylRJx%2BwQcbG8NHQmnLRE%3D)
保持简易坐,低头下巴找锁骨呼气,缓慢抬头转向左肩的方向左肩下沉,重复练习10-15次配合呼吸,换反侧练习
5
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/7d2df322263b4c4e85a092082b46ac86~tplv-tt-large.image?x-expires=1970071969&x-signature=pWLCI1vfvpcKF4plEhl6SXmtNLw%3D)
坐姿,双腿分开,脚掌踩地吸气,双手手背贴在两侧侧腰手肘与膝盖内侧相互拮抗发力静态停留10-15个呼吸
6
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/9a2fc8a160314320a1fc689bed63d405~tplv-tt-large.image?x-expires=1970071969&x-signature=qXGTK9%2Fcq%2BYDUvE56hMe4ce2nlQ%3D)
坐姿,屈双膝,左脚放在右腿外侧右手环抱左膝,左手向后伸直呼气,收紧核心,身体扭转向左侧吸气,左手向上伸直,再向后绕动重复练习10-15次,换另外一侧
7
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/927ce235600247caa4c3eac1be3b9147~tplv-tt-large.image?x-expires=1970071969&x-signature=IxJA5UXWRMHFLATyt4RLSjrrX%2BE%3D)
双手撑地、双膝跪地进入四足跪呼气,收紧核心,肩胛骨向中间靠近吸气,肩胛骨彼此远离,重复10-15次
8
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/9e50d2c1075e424e8fe60b52b6adf228~tplv-tt-large.image?x-expires=1970071969&x-signature=AOiKu6t9NDG3x57li7ghtS2u0QY%3D)
俯卧位,双手放在肩膀两侧呼气,手推地,胸腔向上推高之后双肩交替依次向后绕动配合呼吸,重复练习10-15次
9
![](https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/aa537bdd57d24f7395dc44bd40038cc2~tplv-tt-large.image?x-expires=1970071969&x-signature=YBY0cid5uKfEf8bzCRP4t%2BGZOpc%3D)
俯卧,双手向后伸直,脊柱延展呼气,收核心,头和胸腔抬离地面双手向后向上抬起,双肩向后吸气,还原,重复练习10-15次
每天花一些时间保养肩颈,收获的是健康!