假裝一條蛇趕走駝背Pretend humpback off a snake

假裝一條蛇趕走駝背 蛇式1、趴下，手肘貼地，將上半身抬起，肩膀放鬆、往下，臀部夾緊。將下巴往上揚，停留5秒。 駱駝式1、雙膝跪地，腳尖點地，雙手扶腰。吐氣，腹部收、臀部夾緊，將腰推出、後彎停留。（勿憋氣、正常呼吸） 【劉惠敏】你有駝背嗎？是否經常盯著電腦、窩在書桌前彎著背看書、寫字，大家的壓力大到肩上頂著「千斤重」，愈來愈多人背往下彎，腰挺不直，看起來駝背。 長期背看來是駝的，不僅體態不美，有時候還會因此感到胸悶、呼吸不順。書田診所復健科主任潘筱萍說，如果背愈來愈駝，小心，可能是骨質疏鬆症找上門！最好做骨質密度等相關檢查，及早預防、治療，才不會骨頭變成「豆腐渣」，再也挺不起你的背。 有些不明原因的胸悶，可能是因為駝背，使得胸椎弧度過彎，緊繃胸大肌，也壓迫到了呼吸，而習慣駝背，也可能會讓肩膀肌肉緊繃，頭部前傾影響頸椎，甚至影響睡眠。 豐華瑜伽教練場瑜伽老師張承恕說，如果懷疑有其他問題，建議及早詢問醫師，多多補充適當鈣質、營養。如果只是壓力大或長期彎著背，其實這種「駝背」可以透過伸展運動來矯正，舒解僵硬肌肉，擴胸伸展，開闊心胸，心情也會更好喔！ 建議每天不妨找個10分鐘練習以下動作，或是在工作、念書之餘，起身動一動，隨時抬頭挺胸，找回美麗的體態。 道具：請先準備瑜伽帶，或是隨身找個夠長的皮帶、圍巾、毛巾，或是跆拳道服的帶子都很適合喔。 蛇式 1、趴下，手肘貼地，將上半身抬起，肩膀放鬆、往下，臀部夾緊。將下巴往上揚，停留5秒。 2、進階式：趴下，手掌貼地、手肘微彎，上半身抬起，肩膀放鬆、往下，臀部夾緊。下巴往上揚，停留5秒。 效能：可重複幾次，矯正脊椎、伸展肩背，擴胸、呼吸順暢。 駱駝式 1、雙膝跪地，腳尖點地，雙手扶腰。吐氣，腹部收、臀部夾緊，將腰推出、後彎停留。（勿憋氣、正常呼吸） 2、進階式雙膝跪地，腳尖點地（或腳背貼地），雙手放於雙腳腳踝。吐氣，腹部收、臀部夾緊、將腰推出來，後彎停留。下巴上抬，頸部可放鬆。（勿憋氣、正常呼吸） 效能：可重複幾次，藉此動作柔軟、矯正脊椎，伸展肩胛，擴胸使呼吸順暢。亦能訓練臀部、大腿肌肉。 天線式 1、站立，手握帶子在前，雙腳、雙手距離與肩同寬。 2、吸氣，將雙手手臂平舉抬起、雙手伸直，手臂與地板平行。 3、吐氣，將平舉手臂抬起上舉，雙手伸直握緊帶子，盡可能將手臂向上拉長、延伸，停留3到5秒。 效能：可重複多做幾次，此動作可以矯正脊椎、亦能訓練腿力、臂力，消除疲勞。 2008-11-06 Pretend humpback off a snake Snake-1, get on the ground, put his elbow and upper body will be lifted, shoulders relaxed and down, clamping the buttocks. Will be up to his chin, 5 seconds remained. Camel-1, the knees down, toe points, helping hands waist. Blow off steam, close the abdomen, buttocks clamping will be introduced back, after bending to stay. (Do not feel suffocated, and the normal breathing) LIU Hui-min】 【humpback you have it? It often stared at the computer, Waterloo bent back at the desk reading, writing, it's under pressure to shoulder the "heavy weight", more and more people turn back down, the waist is not quite straight, look Humpback. Appears to be a long camel's back, not only do not figure the United States, but also sometimes feel chest tightness, breathing not ring true. Shu Tian, director of rehabilitation clinics Sheau-Ping Pan said that if the camel back more carefully, osteoporosis may be looking! Do the best bone density, and other related inspection, early prevention, treatment, it will not become a bone of "rubbish", you can not afford the very back. Some unexplained chest tightness, may be due to humpback, making cornering curvature of the thoracic spine, the pectoralis major muscle tension, but also to the oppression of breath, and used to hump-back, will also be strained shoulder muscle, the effects of cervical forward in the head, and even affect the Sleep. Fenghua Yoga Yoga teacher field coach Zhang Shu said that if there are doubts about other issues, asked whether a doctor as soon as possible proposals, many adequate calcium supplement and nutrition. If the pressure is large or long-term bent back, in fact, the "hump-back" through stretching exercises to correct, relieve muscle stiffness, chest extended, open-minded, would feel better Oh! Recommended 10 minutes a day might find a practice the following actions, or at work, study, Dong Yidong up, the rise of chest at any time, to recover the body beautiful. Props: Please bring yoga to prepare, or long enough to find a player of the belts, scarves, towels, clothing or belt taekwondo are suitable for Oh. Snake - 1, get on the ground, put his elbow and upper body will be lifted, shoulders relaxed and down, clamping the buttocks. Will be up to his chin, 5 seconds remained. 2-Advanced: get on the ground, the palm paste, Microbend elbow, raised his upper body, shoulders relaxed, down, clamping the buttocks. To chin up, stay in 5 seconds. Performance: repeat several times to correct the spine, stretching shoulder, chest, breathing smoothly. Camel - 1, kneeling down to his knees, toes point, his hands supporting the waist. Blow off steam, close the abdomen, buttocks clamping will be introduced back, after bending to stay. (Do not feel suffocated, and the normal breathing) 2, Advanced-down knees, toes point to (or affixed to the instep), put his hands on his feet. Blow off steam, close the abdomen, buttocks clamping will be introduced to the waist, after bending to stay. Shang Tai chin, neck can relax. (Do not feel suffocated, and the normal breathing) Performance: repeat several times to take this action soft, spine correction, stretching shoulder, chest to breathe so smoothly. Can also be trained hip, thigh muscle. Antenna - 1, standing hand in the former band, feet, hands and shoulder width distance. 2, breathing, hands-arm move up, stretch out their hands, arms parallel with the floor. 3, blow off steam and will give-up on the arm move, clenched his hands stretched tape, as far as possible, up to arm extended, the extension of the stay 3-5 seconds. Performance: re-do several times, this action to correct the spine can also Tuili training, arm strength, reduce fatigue. 2008-11-06 View more information, see the World Journal reported that e-ePaper

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