[小秘訣]
低頭族 4招甩痠痛不適
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動作勿維持太久 運動強化肌肉<br />
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2015-3-23 16:10 上傳</div>
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<font size="2">肩頸好痠痛啊！(設計對白)模特兒╱蔡妤函 </font><br />
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低頭族當心痠痛上門，國泰醫院物理治療師簡文仁提醒，長期姿勢不正確使用3C產品，除會造成肩頸痠痛外，還會導致頭痛、頭暈、手臂疼痛等，建議平時坐姿要正確、同一動作勿維持太久，也可做4招保健操幫助緩解痠痛不適。報導╱周佩儀、林明佳 攝影╱施偉平<br />
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簡文仁物理治療師表示，許多人由於長期姿勢不正確地使用智慧型手機、平板，導致頸部肌肉僵硬痠痛又無力，且上班族又不常運動強化肌肉，導致肩頸肌肉緊繃，猶如猿背上身，可能會使頸部弧度消失，引發頭痛、頭暈、肩頸痠痛，甚至延伸到上臂疼痛等，且因久坐、身體呈現縮起來的姿勢，會使呼吸變得不順暢、胸悶，也會進而影響消化、神經、內分泌系統等全身健康，不可輕忽。 <br />
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<font color="Blue"><strong>【先了解】讓手肘有支撐</strong></font><br />
想擺脫肩頸痠痛，除了不要長時間低頭玩手機外，使用手機時也要讓手肘有支撐，像是拿包包墊在手肘下，或是手肘倚靠在桌面上、不彎腰駝背，平常也要保持正確姿勢，讓頭有枕、肘有撐、背有靠、腳有踏，讓身體有足夠的支撐就不易痠痛，且就算姿勢正確，也不應維持太久，否則仍會造成痠痛。<br />
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2015-3-23 16:11 上傳</div>
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<strong>【這樣做】</strong><br />
以下4招每個動作停留與間隔時間、次數皆不限，想到就可做，做到身體筋骨感覺放鬆即可。 <br />
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<font color="Blue"><strong>高手肩頸鬆</strong></font><br />
功效 放鬆肩頸緊繃肌肉。<br />
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<strong>Step1</strong> 呈坐姿，背部靠著椅背。<br />
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2015-3-23 16:13 上傳</div>
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<strong>Step2</strong> 雙手上舉過肩，頭部上擡、眼睛看著手掌處，以肩膀力量帶動雙手手臂輪流上舉。<br />
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2015-3-23 16:13 上傳</div>
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<font color="Blue"><strong>提臀瘦腰腹</strong></font><br />
功效 解除臀部壓力，訓練大腿、小腿的肌力。<br />
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<strong>Step1</strong> 呈坐姿，上半身挺直。<br />
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2015-3-23 16:14 上傳</div>
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<strong>Step2</strong> 縮小腹，臀部稍施力微微往上擡後再坐下。<br />
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2015-3-23 16:15 上傳</div>
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<font color="Blue">猛男筋骨壯</font><br />
功效 擴胸、拱背伸展，讓胸椎、肩胛骨、上背部放鬆，也能夠強化肌力。<br />
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<strong>Step1</strong> 坐姿手不碰腰部，向後擴胸。<br />
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2015-3-23 16:16 上傳</div>
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<strong>Step2</strong> 向左前方微用力做猛男拱背姿，感覺背部伸展開，再換邊做。<br />
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2015-3-23 16:17 上傳</div>
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<font color="Blue"><strong>劈腿練馬步</strong></font><br />
功效 伸展胯下、髖關節、膝關節、踝關節。<br />
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Step1 坐椅子1/3處，雙手擺大腿上方。<br />
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2015-3-23 16:37 上傳</div>
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Step2 雙腿劈開，身體轉右邊，呈弓箭步狀，維持10秒後再換邊。<br />
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2015-3-23 16:38 上傳</div>
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2015-3-23 16:38 上傳</div>
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<font color="Red"><strong>【專家說】</strong></font><br />
國泰醫院物理治療師 簡文仁 <br />
平常應多做運動、伸展操，訓練強化肌力，使軟組織韌度提升，也可促進血液循環，身體自然會健康。 <br />
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<font color="Red">ಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌಌ</font><br />
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<font color="RoyalBlue"><strong><font color="Red">正確姿勢~正確姿勢~正確姿勢~</font>老師、醫師與專家再說就要聽！！！</strong></font>