{"meta":{"id":"https:\/\/api.iclient.ifeng.com\/ipadtestdoc?aid=ucms_7xOowFHOvgl","type":"doc","o":"1","documentId":"ucms_7xOowFHOvgl"},"body":{"newStatus":"1","documentId":"ucms_7xOowFHOvgl","staticId":"ucms_7xOowFHOvgl","title":"12个简单的动作,给你的肩颈做理疗","shareTitle":"12个简单的动作,给你的肩颈做理疗","thumbnail":"http:\/\/d.ifengimg.com\/w150_h106_q100\/x0.ifengimg.com\/ucms\/2020_25\/803DCD52BA6F664F8420746DDC53AA8C5BE631B8_w564_h316.jpg","source":"诗羊羊羊","author":"","editorcode":"weMedia","editTime":"2020-06-17 23:50:52","updateTime":"2020\/06\/17 23:50:52","wapurl":"http:\/\/\/\/feng.ifeng.com\/c\/7xOowFHOvgl","introduction":"","wwwurl":"http:\/\/\/\/feng.ifeng.com\/c\/7xOowFHOvgl","commentsUrl":"ucms_7xOowFHOvgl","commentCount":0,"text":"
最近,有伽人在后台留言咨询,说自己长期伏案工作,肩颈经常疼痛,练瑜伽有没有用?瑜伽里面有没有什么高深的动作,可以缓解疼痛?<\/p>
<\/p>
在回答这个问题前,首先,需要告诉大家的是,瑜伽可以有效的缓解和消除肩颈疼痛,甚至是康复,这一点不用再怀疑。<\/p>
<\/p>
其次,练瑜伽,越是有亚健康疼痛的人,瑜伽老师一般情况下都会,建议做非常简单,甚至简单到你想哭的理疗动作,而不是什么高深的或者高难度的动作。<\/p>
<\/p>
练瑜伽,越是简单的动作,解决身体问题的功能越强,越有效,对我们日常生活的帮助越大。<\/p>
所以,瑜伽中高深的肩颈理疗动作我不知道,简单的倒是可以分享大家一套,一起来看看吧:<\/p>
动作1:<\/p>
<\/p>
<\/p>
选择一个舒适的坐姿<\/p>
双手放在大腿上,闭上眼睛<\/p>
关注自己的呼吸,深吸气,慢吐气<\/p>
调整8-10次呼吸后<\/p>
将双手放在胸廓的两侧及肋骨上<\/p>
吸气,感受胸廓的扩张,脊柱的延展<\/p>
呼气,感受胸廓的回收<\/p>
重复练习8-10次<\/p>
动作2:<\/p>
<\/p>
选择一个舒适的坐姿<\/p>
双手在身体两侧,左手侧平举<\/p>
掌心朝上,大臂外旋<\/p>
呼气,身体向左侧弯<\/p>
深吸气,感受胸腔的扩张<\/p>
呼气,感受胸廓的回收<\/p>
保持8-10个呼吸,换另一侧<\/p>
动作3:<\/p>
<\/p>
简易坐,吸气,延展脊柱<\/p>
呼气,放松,双手放在身体的两侧<\/p>
再次吸气,耸肩向上<\/p>
呼气,放松双肩向下<\/p>
重复练习10-15次<\/p>
动作4:<\/p>
<\/p>
简易坐,双手放在头部后侧<\/p>
低头,脊柱一节一节放松向下<\/p>
感受颈部后侧及上背部的拉伸<\/p>
保持5-8个呼吸,手扶头慢慢返回<\/p>
动作5:<\/p>
<\/p>
简易坐,吸气,立直脊柱<\/p>
呼气,放松双肩下沉<\/p>
将右手放在左肩上<\/p>
头向右侧弯,保持5-8个呼吸<\/p>
右手推着头部,慢慢还原<\/p>
吸气,换另一侧<\/p>
动作6:<\/p>
<\/p>
<\/p>
简易坐,吸气,立直脊柱<\/p>
呼气,放松双肩,将左手放在右侧腰部<\/p>
双手交握,右手臂向后夹<\/p>
头部向右扭转,吸气,抬头向上看<\/p>
呼气,低头向下,重复练习5-8次<\/p>
换另一侧<\/p>
动作7-8:<\/p>
<\/p>
简易坐,双手向上举过头顶<\/p>
屈右手肘向下,掌心尽量贴近脊柱<\/p>
屈左手肘,左手扶右手臂外侧<\/p>
尽量将右手臂靠近头部<\/p>
保持8-10个呼吸,换另一侧<\/p>
<\/p>
在动作7的基础上,将左手向后向下<\/p>
大臂内旋,双手在身体后侧交握<\/p>
保持8-10个呼吸,换另一侧<\/p>
动作9:<\/p>
<\/p>
简易坐,吸气,延展脊柱<\/p>
双手侧平举,呼气,左手臂在上<\/p>
双手臂拥抱自己,大臂与地面平行<\/p>
保持8-10个呼吸,交换手臂<\/p>
<\/p>
如果可以的话,双手臂相互缠绕<\/p>
大臂平行地面,小臂垂直垫面<\/p>
保持8-10个呼吸,交换<\/p>
动作10:<\/p>
<\/p>
<\/p>
简易坐,吸气,双手臂向上伸展<\/p>
呼气,前屈向下<\/p>
再次,呼气拱背向上,吸气,还原<\/p>
重复练习8-10次<\/p>
动作11:<\/p>
<\/p>
<\/p>
在动作10的基础上<\/p>
身体平行向右移动,保持8-10个呼吸<\/p>
还原,换另一侧<\/p>
动作12:<\/p>
<\/p>
在动作11的基础上,身体向左侧打开<\/p>
左手臂向上伸展,伸直右手臂<\/p>
转头眼睛看向上方,吸气,还原<\/p>
重复练习8-10次,换另一侧<\/p>
PS:肩颈部位有疼痛的人,在做以上练习时,动作一定要配合呼吸,做到自己感觉到舒适的位置即可,如果感觉到剧烈疼痛,请立刻停止!<\/p>","img":[{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/AB83AB5B86A4C83690A35C3B5471E45CF3FA14B0_size27_w564_h349.jpeg","size":{"width":"564","height":"349"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/96003FB1AC8C3E9116A7F36480AF49A2FBCB8F6B_size61_w1080_h668.jpeg","size":{"width":"640","height":"395"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/6037AD40658DD39B124389F2C6E5B0CD2796068A_size37_w728_h580.jpeg","size":{"width":"640","height":"509"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/E3FDD9F4275CE21E6509378DBAB10BF44C97A60D_size19_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/6D107EBBA2C1063A5813613383A7A91AD572E58D_size19_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/B859370B350568B5042C38103FEDE1D782AB4988_size25_w1080_h365.jpeg","size":{"width":"640","height":"216"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/CE8D0B835DC1CAAA5582C28C0579CE3389A86A31_size20_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/8240322EBCECAD00C84BCA454F40785C00BDA446_size18_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/DEA8FE82B76647481B94044D6FAF10A887AC1C2B_size19_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/61E68A2C0AC04BFD3EF695B17D2EF230FBB42090_size18_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/FD744275F171E2E2EE2CB92D56DB14F447DA5320_size32_w1080_h532.jpeg","size":{"width":"640","height":"315"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/B3F5312C620615E89161D50F3E7159DAC1DFA38E_size18_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/96287C6B9A7A03590468A31CD395EC0127931D7A_size18_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/34F0F292A2422EAB91F5EA447DCF4AE654F29D29_size17_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/C802EA9CC4E26E377BA6F0521239ED3AF93E0F1F_size18_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/3D3BD932619EEBEDD0A4534E698A47E003CDC8F6_size21_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/BF70C72778D8D1DA8B229BB102A729F85DE89DC7_size23_w1080_h304.jpeg","size":{"width":"640","height":"180"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/4AC5F09065B9F8FB59ABB927089E7E1DD36485C1_size19_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/5595D00768904AFC7FF007D49D62B70345CE5FED_size18_w1080_h608.jpeg","size":{"width":"640","height":"360"}},{"url":"http:\/\/d.ifengimg.com\/mw640_q100\/x0.ifengimg.com\/res\/2020\/69210B4EE9AE78A39EDC3B1E9734DA5C7758C773_size39_w1080_h731.jpeg","size":{"width":"640","height":"433"}}],"summary":"最近,有伽人在后台留言咨询,说自己长期伏案工作,肩颈经常疼痛,练瑜伽有没有用?瑜伽里面有没有什么高深的动作,可以缓解疼痛?在回答这个问题前,首先,需要告诉大家的","sharesummary":"最近,有伽人在后台留言咨询,说自己长期伏案工作,肩颈经常疼痛,练瑜伽有没有用?瑜伽里面有没有什么高深的动作,可以缓解疼痛?在回答这个问题前,首先,需要告诉大家的","commentType":"0","wemediaEAccountId":"827657","showclient":"0","shareurl":"https:\/\/ishare.ifeng.com\/c\/s\/v002o2mjuSrHd4r7P--AHAHXjmeVFBE5omZsp0oi6Uf3fddk__","praise":"2","like_num":"2"}}