🧘‍♂️ 🧘‍♀️ Guava’s Yoga -胸部牆壁伸展

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 胸部牆壁伸展 / Chest Wall Stretch --- 動作名稱 / Name 胸部牆壁伸展（Chest Wall Stretch / Wall Chest Opener） --- 動作簡介 / Introduction 胸部牆壁伸展是一個簡單但高效的開胸動作，利用牆面支撐幫助肩胛骨與胸口打開，改善駝背、肩前緊繃與呼吸不順。非常適合長時間伏案或使用手機、電腦的人。 Chest Wall Stretch is a simple yet effective pose using the wall for support to open the chest and shoulder blades. It improves posture, relieves tightness in the front shoulders, and enhances breathing. Ideal for those who sit long hours or frequently use phones/computers. --- 操作步驟 / Steps 1. 站立靠牆，雙腳與肩同寬，臀部微靠牆面，保持自然站姿。 Stand with back near a wall, feet shoulder-width apart, hips lightly touching the wall, and maintain a natural stance. 2. 雙手平舉，手臂呈 90 度角放在牆上或靠牆，肩膀放鬆。 Raise arms to a 90-degree angle and place on the wall, keeping shoulders relaxed. 3. 吸氣，胸口向前推，肩胛骨向後貼牆，感受胸部與肩前的伸展。 Inhale, push the chest forward, draw shoulder blades back toward the wall, feeling the stretch across the chest and front shoulders. 4. 頭部保持中立，呼氣時放鬆肩頸，停留 20–30 秒。 Keep the head neutral; exhale and relax the neck and shoulders, holding for 20–30 seconds. 5. 可重複 2–3 次，每次伸展後放鬆雙手。 Repeat 2–3 times, releasing arms between stretches. --- 功能效果 / Benefits 打開胸部與肩胛骨 / Opens chest and shoulder blades 改善駝背 / Improves posture 舒緩肩前緊繃 / Relieves front shoulder tightness 提升呼吸順暢 / Enhances lung expansion and breathing 適合久坐或長時間低頭者 / Ideal for those who sit or look down for long periods --- 注意事項 / Precautions 背部或肩膀受傷者保持輕柔 / Move gently if back or shoulders are injured 不要過度挺胸或勉強肩膀貼牆 / Avoid overextending chest or forcing shoulders against wall 保持呼吸平穩 / Maintain steady, calm breathing --- 小貼士 / Tips 可搭配深呼吸，每次 3–5 分鐘 / Practice 3–5 minutes with deep breaths 初學者可將手肘微微彎曲，減少肩膀壓力 / Beginners can slightly bend elbows to reduce shoulder strain 每天早晚各做一次，可改善肩背緊繃與胸悶 / Perform morning and evening to relieve tension and open the chest