擊退辦公室腰痛!瑜伽導師教你3招拉筋鬆腰

文: 月巴
2017.09.20
長期坐姿不良,有不少上班族的腰部都特別酸痛,除了坐姿要改善外,瑜伽導師Amy Cheung 教你3招舒筋鬆腰,咁就唔怕痛到無心機做野啦~

1. 貓牛式 (CatCow)

主要紓緩腰部長期坐姿不良所受的壓力,做的時間要調整自己的呼吸,手與膊頭要對齊。
 
 
吸氣時腰部向下彎起,拉長頸椎;
 
 
呼氣時腰部曲起,眼望肚臍。
 

2. 蝴蝶式

首先,雙腳曲起,然後慢慢打開。
 

蝴蝶式拉筋動作有消除盤骨壓力,腿盤起時要盡量放鬆,千萬不要大力向下壓!

這個動作可做3-5分鐘,要配合呼吸。
 

3. 樹式

首先,把其中一隻腳曲起拉高,貼在胸部。
 
 

然後,把曲起的腳打開並放在另一隻的大脾內側。
 
 
 

緊記腳要企直,腳趾及大脾要用力。
 

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