憑虎口方向檢測「圓肩」　4招家居伸展及鍛練改善

平日經常碌手機睇電腦，肩頸不自覺地向前傾，除了會引起含胸、寒背、烏龜頸等不良姿勢外，還有機會造成「圓肩」，令肩關節不暢順，嚴重更可能引致手部麻痺。如果想知自己有沒有圓肩問題，立即試試以下簡單檢測和改善方法，及早發現便能愈早矯正。

簡單自我檢測

圓肩其實即是兩邊膊頭內旋，令肩背向內彎，形成一個半圓的弧形，因此最簡單的方法是觀察，先以最放鬆的自然站姿企好，頭向前望，請家人或朋友幫手拍攝你的側面，看看肩膊有沒有偏離身體中線。再來第二個方法可以觀察自然垂低的雙手，虎口位正常應以45度指向前方，但如果虎口指向身體，就代表你有圓肩問題。

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a GOOD BODY MECHANICS are based on GOOD POSTURE. Good posture means the spine is in a "neutral" position - not too rounded forward and not arched back too far. Pull the shoulders back and lift your chest. Lift your chin until it is level and relax your jaw and mouth. Learn more at WWW.BAX-U.COM #poorposture #badposture #ergonomic #orthopedic #chiropractic #posturesupport #posturebrace #backbrace #backpain #shoulderpain #neckpain #herniateddisc #fatigue #roundshoulder #bestposturesupport #goodbodymechanics

Dr. Romina Ghassemi（@drromina_）分享的帖子 於 PDT 2020 年 3月 月 26 日 5:23 下午 發佈

▼左圖的手掌虎口位置指向身體，明顯有圓肩問顯；右圖的虎口位置45度指前，屬於正常。

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#말린어깨 #라운드숄더 #roundshoulder #자세교정 #메디앤컬필라테스사직점 과 함께라면 어렵지 않습니다 ⭐️ . . . . ✅전문적인 상담으로 회원님의 니즈 파악 ✅개개인에 맞춘 정확한 자세 분석 ✅정확한 검사를 바탕으로 하는 똑똑한 운동 ✅꼼꼼한 핸즈온으로 느껴보는 변화되는 몸 ✅적극적인 소통으로 상기시켜줄 동기부여 . . 정확한 검사는 안전한 운동으로, 안전한 운동은 명쾌한 효과로 이어집니다. . . 필라테스, 어느 것 하나도 경험해보지 못하셨다면 이제는 메디앤컬을 만나야 할 때 입니다. . . PILATES is MEDI&CURL . 메디앤컬 필라테스는 국가자격기본법 제 17조 1항에 의한 민간자격이 등록된 공신력있는 최고의 교육기관입니다. . . ★ 카카오톡 오픈채팅 상담가능 ★ 인스타그램 DM 상담가능 ★ 메디앤컬필라테스 공식 유튜브 채널 바로보기 http://www.medincurl.com/youtube/medincurl.html . . ◽️문의전화 )051.507.3033 ◽️위치 ) 사직야구장 맞은편 자이언츠파크 5층 ◽️평일 am.9:30-pm.10:30 ◽️토요일 am.10:30-pm. 15:30 . . #메디앤컬필라테스#부산필라테스#부산사직동필라테스#부산동래필라테스#부산명륜동필라테스#사직동필라테스#사직필라테스#동래필라테스#명륜동필라테스#미남필라테스#부산필라테스지도자#사직동기구필라테스#동래기구필라테스#사직동운동#사직동pt#운스타그램#헬스타그램#운동#필라테스#필라테스강사#운동하는여자#운동하는남자#동래#미남#사직

메디앤컬필라테스 사직점（@medincurl_sajik）分享的帖子 於 PST 2019 年 12月 月 8 日 6:13 上午 發佈

第3個方法是手臂向上伸直貼耳仔，如果你做起上來有困難，手臂無法與身體成一直線，也不能緊貼耳朵，就有可能有圓肩。

圓肩源自肌肉不平衡

早前為大家講解過下交叉綜合症會導致盤骨問題，而造成圓肩的原因亦是十分類似的上交叉綜合症，今次過於緊繃、需要伸展的肌群包括有胸肌、上斜方肌和背闊肌等，過弱並需要加以訓練的有下斜方肌、肩外旋肌肉及頸屈肌等，以下介紹幾款伸展和鍛練動作，雙管齊下解決圓肩。

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上交叉綜合症-你聽過未？ #頸痛#痛#上交叉綜合症#biomechanics#painwarrior #pain #toptags #health

Biomechanics & Pain人體生物力學與疼痛（@biomechanicspain）分享的帖子 於 PDT 2017 年 5月 月 30 日 12:00 上午 發佈

1. 靠牆伸展胸肌

如果想伸展胸肌，只需一道牆便可。先面向牆壁，雙手按在眼前的牆壁上，前臂向下壓向牆上，同時慢慢向後移幾步，讓背部、肩膊向下沉，維持5至10個呼吸後還原動作，建議可重複做3至5組。

2. Y Raise練下斜方肌

伸展之餘亦要加強較弱的肌群，Y Raise就是一個非常實用的徒手訓練，練習者可先俯卧在地上，把雙手伸直，與身體形成一個Y字，再慢慢提高手臂，同時夾緊背肌，收緊下巴。初時練習可以10下為一組，每日練2至4組。

3. 阻力帶加強肩外旋肌

如果你家中有阻力帶，可以加以利用來鍛練肩外旋肌。先把阻力帶一端固定在胸口的水平位置，然後手捉住另一端，平行於阻力帶站好，手臂成90度直角，用力時前臂向外打開，來回10至15下，重複2至3組。注意手肘全程都要緊貼身體，不要誤以手臂發力。

4. 蝗蟲式練背肌

瑜伽式子不只可以放鬆身體，也能加強肌力，最後介紹的「蝗蟲式」能有效鍛練背肌。練習者先俯卧在地面，然後將頭和雙腿抬高，雙手向背部方向伸直，保持20秒後放鬆。想加強難度可以配合做出划水動作。這個式子可同時伸展胸肌，並強化後背肌肉。

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🦁🏋️‍♀️🎊 Day 1️⃣9️⃣ of #CoreUproar with @cyogalife ➡️ #LocustPose or #Salabhasana variant 🎊🏋️‍♀️🦁 Just like a few days ago, here’s another backbend (milder than last one) to strengthen up the rear body line. When we go upside down, often times we disconnect from what’s happening below the waist. We also don’t understand how our bodies are positioned in space (are my hips exactly above my shoulders? Is left hip higher than the right? Which one is left?…). The brain needs to get used to obtain information from that perspective. Often, when I teach workshops and ask someone to go into a Handstand, if I tell them to engage the gluts for instance, they do it right away, but many times, after a few seconds, they ‘forget’ and I have to remind them again, and again and again. Depending on how long they stay up, I can repeat it 10-12 times. It’s not that they don’t want to do it or they’re not smart, often, their brain is so busy trying to cope and process everything that’s going on, that the amount of stimuli is overwhelming. It’s usually a sign of someone that hasn’t done enough Handstands, so muscle memory and clear neurological pathways aren’t created yet. If we simplify the asana and do another that’ll isolate the target area (gluts and legs for instance), when we invert ourselves again, some of those pathways will be more obvious and we can focus on the next one that’s not established yet. This pose will particularly help with the lack of activation in the lower body, which is something that needs to be addressed & corrected if we ever want to press, hold and come down smoothly from any inversion. Enjoy today, tomorrow we’re kicking it up a notch! For alternatives, check out @yogawithaislinn and @katydoesyoga . . #HeartOpener #YogaAt61🧘‍♀️ #yogaeveryday#yogaeverywhere#yogapractice#igyogachallenge#igchallenge#yogachallenge#yogacommunity#YogaStrong#YogaTribe#YogaProgress#AceptarLoBueno#YogaLooksGood#YogaIsArt#BetterThanYesterday#HipOpener#Backbend#ShoulderOpener #BackbendAt61 #CherylAt61

Cheryl（@cbdugan.yoga）分享的帖子 於 PDT 2020 年 8月 月 21 日 2:49 下午 發佈

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굽은등과 어깨를펴야된다는것도 알고, 피고도 싶지만 잘 안되는건, 1. 어떻게펴야되는지모르기도하고 2. 피고싶어도 어디에 힘을줘야하는지, 펼수 있는 근육이없어 그러는 경우가 대부분이죠 😆 굽은어깨와단축된가슴근육 스트레칭과 더불어 자세를 바르게하고 등을 곧게하는 뒷심.등힘#등운동 매일해주세요😊1. 마시는숨에 손바닥이 귀옆을 지나 팔을 쭉뻗을때 어깨 올라가지 않게 주의 2. 숨 내쉬며 물살을 가른다는 느낌으로 힘차게 머리부터 올라올때 허리가 꺾여 올라오는게 아니라 날개뼈밑부분까지만. 동작내내 복부와엉덩이힘주는건 기본이겠죠?^^ 10회반복후, 스트레칭으로 아름답게 마무리 💕 #오늘밤은이거하고자요#은형홈트#등#홈트#몸매#자세교정#굽은어깨#등근육#뒷태#운동복#나이키#필라테스#척추기립근#pilates#hometraining#back#backexercise#roundshoulder#body#fit#nike#nikewomen

이솝필라테스 대표 | 하루단백바 크리에이터（@hopisophie）分享的帖子 於 PST 2018 年 2月 月 23 日 1:52 上午 發佈