🧘‍♂️ 🧘‍♀️ Guava’s Yoga -肩頸放鬆運動

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 肩頸放鬆運動 / Shoulder & Neck Relaxation Exercise --- 動作名稱 / Name 肩頸放鬆運動（Shoulder & Neck Relaxation Exercise / Shoulder Rolls） --- 動作簡介 / Introduction 肩頸放鬆運動是一個簡單且有效的舒緩動作，能幫助放鬆肩膀與頸部肌肉，減少長時間坐姿、低頭或壓力造成的肩頸僵硬與痠痛。此動作能促進肩頸血液循環，並改善上半身緊繃感。 The Shoulder & Neck Relaxation Exercise is a simple movement that helps release tension in the shoulders and neck. It is especially helpful for people who sit for long periods or frequently look down at screens. The exercise improves circulation and reduces stiffness in the upper body. --- 操作步驟 / Steps 1. 坐姿或站姿保持背部挺直，雙手自然垂放在身體兩側。 Sit or stand upright with your spine straight and arms relaxed at your sides. 2. 慢慢將雙肩向上抬起靠近耳朵。 Slowly lift both shoulders upward toward the ears. 3. 將肩膀向後轉動，再慢慢放下。 Roll the shoulders backward and then gently lower them. 4. 持續做圓形轉動動作 10 次。 Continue the circular rolling motion for 10 repetitions. 5. 接著改為向前轉動肩膀 10 次。 Then roll the shoulders forward for another 10 repetitions. --- 功能效果 / Benefits 放鬆肩頸肌肉 / Relaxes shoulder and neck muscles 改善肩膀僵硬與痠痛 / Reduces stiffness and soreness in the shoulders 促進肩頸血液循環 / Improves circulation in the neck and shoulder area 減少壓力造成的緊繃感 / Helps relieve tension from stress 改善長時間坐姿的不適 / Reduces discomfort from prolonged sitting --- 注意事項 / Precautions 動作應緩慢柔和，不可快速甩動 / Perform movements slowly and gently 保持背部挺直避免駝背 / Keep the back straight and avoid slouching 若肩膀疼痛或受傷請停止練習 / Stop if shoulder pain or injury occurs 如有嚴重肩頸問題請先諮詢專業人士 / Consult a professional if you have serious shoulder or neck conditions --- 小貼士 / Tips 搭配深呼吸進行肩膀轉動，可提升放鬆效果 / Combine shoulder rolls with deep breathing for better relaxation 長時間使用電腦者建議每 40–60 分鐘活動肩膀一次 / If working long hours on a computer, repeat every 40–60 minutes 可搭配頸部側伸展與頭部前屈伸展，形成完整肩頸舒緩流程 / Combine with neck side stretch and forward neck stretch for a complete neck relaxation routine