🧘‍♂️ 🧘‍♀️ Guava’s Yoga -手腕屈伸

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 手腕屈伸 / Wrist Flexion & Extension --- 動作名稱 / Name 手腕屈伸（Wrist Flexion & Extension Stretch） --- 動作簡介 / Introduction 手腕屈伸伸展專注於前臂肌群，能緩解長時間打字、滑手機或握筆造成的手腕緊繃與酸痛。此動作可促進手腕活動度，增加肌肉彈性與關節靈活性。 Wrist Flexion & Extension Stretch targets the forearm muscles, relieving tension and soreness from prolonged typing, phone use, or writing. It improves wrist mobility, muscle flexibility, and joint range of motion. --- 操作步驟 / Steps 1. 坐姿或站立，手臂前伸，手掌朝下。 Sit or stand, extend your arm forward with the palm facing down. 2. 手腕屈曲：用另一隻手輕拉手指向下，使手掌向內靠近前臂，感受前臂伸肌伸展，停留 15–20 秒。 Flexion: Use the other hand to gently pull fingers downward, bringing the palm toward the forearm to stretch the forearm extensors. Hold 15–20 seconds. 3. 手腕伸展：手掌朝上，手指向上，用另一隻手輕拉手指向下，使手掌向下，感受前臂屈肌伸展，停留 15–20 秒。 Extension: Palm up, fingers pointing upward, gently pull fingers down with the other hand to stretch the forearm flexors. Hold 15–20 seconds. 4. 兩手交替做 2–3 組，每組保持呼吸均勻。 Alternate both hands for 2–3 sets, keeping your breath steady. --- 功能效果 / Benefits 緩解手腕與前臂緊繃 / Relieves tension in wrists and forearms 改善手腕屈伸活動度 / Improves wrist flexion and extension mobility 增加前臂肌肉彈性 / Enhances forearm muscle flexibility 減少長時間使用電子設備造成的疲勞 / Reduces fatigue from prolonged device use --- 注意事項 / Precautions 避免用力過度，造成手腕或前臂拉傷 / Avoid overstretching to prevent wrist or forearm injury 手腕或前臂有傷者先諮詢專業人士 / Consult a professional if you have wrist or forearm injuries 保持呼吸均勻，不憋氣 / Maintain steady breathing; avoid holding your breath --- 小貼士 / Tips 可搭配旋轉手腕動作，促進血液循環 / Combine with wrist rotations to improve circulation 每天辦公或運動後練習，幫助恢復手腕靈活性 / Practice daily after work or exercise to restore wrist mobility 握拳後再伸展手指，可加強前臂肌肉拉伸 / Clench fists then stretch fingers for enhanced forearm stretch