🧘‍♂️ 🧘‍♀️ Guava’s Yoga -肩胛骨僵硬放鬆

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🌿 肩胛骨僵硬放鬆｜Scapular Stiffness Relief 📌 小毛病 / Minor Issue 中文：長時間久坐、姿勢不良或缺乏活動，容易造成肩胛骨周圍肌群僵硬，導致肩膀卡卡、上背緊繃，甚至影響手臂活動與呼吸順暢。 English: Prolonged sitting, poor posture, or lack of movement can cause stiffness around the shoulder blades, leading to restricted shoulder motion, upper back tension, and even impaired breathing. --- 💆 改善瑜伽動作 / Yoga Poses for Relief 1️⃣ 貓牛式 / Cat–Cow Pose 中文：四足跪姿，吸氣抬頭、胸口前推，吐氣拱背、肩胛骨外展，重複 10–12 次。可活化肩胛骨活動與脊柱靈活度。 English: On hands and knees, inhale to lift the head and open the chest, exhale to round the spine and spread the shoulder blades. Repeat 10–12 times to improve scapular mobility. 2️⃣ 穿針式 / Thread the Needle 中文：四足跪姿，一手穿過另一側腋下滑入，肩膀貼近地面，停留 15–20 秒後換邊。可深層放鬆肩胛骨與上背。 English: From all fours, slide one arm under the opposite side, lowering the shoulder toward the floor. Hold 15–20 seconds, then switch sides. Deeply releases the upper back and shoulder blades. 3️⃣ 小狗式（下犬變化） / Puppy Pose 中文：四足跪姿，雙手向前延伸，胸口下沉貼近地面，臀部維持在膝蓋上方。停留 20–30 秒。可開展肩膀與胸口。 English: From hands and knees, walk hands forward and lower the chest toward the floor while hips stay above knees. Hold 20–30 seconds to open shoulders and chest. 4️⃣ 肩胛骨繞圈 / Shoulder Rolls 中文：坐姿或站姿，雙肩向上、向後、向下做大幅度繞圈，重複 8–10 次，再反方向進行。可促進血液循環與放鬆肌肉。 English: Sit or stand, roll shoulders up, back, and down in large circles. Repeat 8–10 times, then reverse. Improves circulation and relieves muscle tension. --- 🌟 小貼士 / Quick Tip 中文：平時可多做「肩胛骨夾緊」與「胸口打開」動作，有助改善圓肩與肩背僵硬。 English: Regularly practice scapular retraction and chest opening exercises to reduce rounded shoulders and stiffness. --- 💡 延伸建議 / Bonus Tip 中文：可搭配胸口開展與頸部伸展動作，幫助整體上半身放鬆，提升呼吸與姿勢穩定。 English: Combine with chest-opening and neck stretches to relax the upper body and improve breathing and posture.