🧘‍♂️ 🧘‍♀️ Guava’s Yoga -桌面腿伸展

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 桌面腿伸展 / Seated Desk Leg Stretch --- 動作名稱 / Name 桌面腿伸展（Seated Desk Leg Stretch / Seated Hamstring Stretch） --- 動作簡介 / Introduction 桌面腿伸展是一個坐姿拉伸動作，適合在辦公桌前或椅子上完成。能舒展大腿後側肌群（腿後肌）、膝蓋和小腿，減輕久坐導致的腿部緊繃與下背不適。 Seated Desk Leg Stretch is a seated stretch suitable for office or chair use. It stretches the hamstrings, knees, and calves, relieving leg tightness and lower back discomfort from prolonged sitting. --- 操作步驟 / Steps 1. 坐在椅子上，雙腳平放地面，脊柱自然直立。 Sit on a chair with feet flat on the floor and spine upright. 2. 將一條腿伸直，腳跟輕觸地面，腳尖上翹。 Extend one leg straight with heel on the floor and toes pointing up. 3. 吸氣伸展脊柱，吐氣上身微微前傾，手可觸碰小腿或腳踝，保持膝蓋微彎避免過度拉伸。 Inhale to lengthen the spine, exhale and hinge forward slightly, hands reaching toward the shin or ankle; keep a slight bend in the knee to avoid overstretching. 4. 保持 20–40 秒，感受腿後肌伸展，再換另一條腿。 Hold 20–40 seconds, feeling the hamstring stretch, then switch legs. 5. 若感覺大腿緊繃，可在伸直腿下墊一條毛巾或小枕頭。 If hamstrings feel tight, place a towel or small cushion under the extended leg for support. --- 功能效果 / Benefits 舒展腿後肌群 / Stretches hamstrings 放鬆膝蓋與小腿 / Relaxes knees and calves 改善下背緊繃 / Reduces lower back tension 適合久坐族群 / Ideal for desk workers or prolonged sitting 提升腿部血液循環 / Improves leg circulation --- 注意事項 / Precautions 避免膝蓋完全鎖死 / Do not lock the knee completely 腰背有傷者前傾幅度要小 / Reduce forward lean if back issues exist 保持呼吸均勻，不屏息 / Maintain steady breathing, do not hold breath --- 小貼士 / Tips 每日 2–3 次，每次 30–60 秒，可緩解久坐腿部緊繃 / Practice 2–3 times daily, 30–60 seconds each time to relieve tight legs 搭配深呼吸，增加放鬆感 / Combine with deep breathing for enhanced relaxation 可在茶歇或工作間隙隨時進行 / Do anytime during breaks at work