![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRd_c87sLwULU8GxAUSyI5xYCjb9Y6cFgGK4j83eyKacwwUAO3ODE3J82g0hLw7GaxhQ0FmUJMk_KW97au2iA9dwigDWqCGCuW3fjhhN5R-K3IMex1oTTrMvhRKAGiB7wikdC1VN1rAGqG/s1600/1.jpg)
常常聽到五十肩、媽媽手、網球肘,每一個都讓人又痠又痛,今天老師傅就來教大家幾個動作,幫助有這困擾的人減輕症狀!
每一個動作都要做1分鐘,一邊10分鐘,每天20分鐘讓你變舒服~
第一步、左手抓住右手手肘,右手伸直
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBn82ftPb_Y5YfybpMZ5JHgOhYLkt3aPBdllYR6gV4U5t9q44ShbbWdS7c3l3QJdywVQuoeYcdQVMOLG3UZ5mKUmGELDV6ilFDzGrfXH4g7cmm3vidfxCZbrrdu3WPbOGJTAhmHFnpsNol/s1600/01.jpg)
第二步、維持第一步的抓法,右手抬高至胸口
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq-9Kso3HVrg2hLwMg2YZgVOOSfMU89zgorno9A6A2bpbql9hX1QElGQJtKfbg6hZLgVq7XTpRN_rIKJlctD9AfEcfEMv6HM0mfWzyZA9CoodIzBOS47CBm7ykiWVawgKN7zMVGAiOYCi7/s1600/02.jpg)
第三步、將右手抬高至下巴處
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiquKchbc6p_eVSIu6CAvp_DohwZKW6nmqkrzKUJhwean4zpIsObzFSDoLnEtNiVBgHOjiRiGgGOvpIZ0turdc9o2fiw4CcjuXi44Hu4l4MSceg2mXnBFElUyIkuztVUfWZulE24wZDoWD5/s1600/03.jpg)
第四步、右手往後抬高,左手壓住
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDheVHvY9AV9AewI-Fa2ZTwyJwTYcFu-Zpo2leaQlb6OWQm9evYmo9e0E938f-AyN-Wj_wRCVo_zGsrTs8l8TmPa0W1_R4y_VA_H8n5VBA50JtJqlmaBuynYeeG4lxSHAtELdrVuACLVHi/s1600/04.jpg)
第五步、右手往後抬高,向左側拉動
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVP9OTF8dmJx5Eq2BN1FbFQ9BtsmwZt8nEeBiUAbHoyS-cE-WLVwmzQcTHIuE9QY1XfvRcO8mzbFQo6c1qUVHwP3IjrIs75pOGGOtFRiuHoZbCn2iQ2nWwxHH83zxk_dw5tobBcR2uXkIS/s1600/05.jpg)
做完第五步後慢慢地將雙手放下,記住,要慢慢的!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHABB8zu0ki0SHcruQTCPWjpzBwdNjMDJ4TbBvfO_YMVip8pOohyMwsHTcz14iZ6uB1_ld1PF62l_V6TunX6Go2qmZ1TUTZwLQWe5UYx6WoW-_unPZ6q7h4gH-4pGD45J2I8UTmo0N9YX/s1600/06.jpg)
第六步、右手放置身後,左手拉住右手手腕拉
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIh676Acjsb8M0w74LZrPPj6OfG0eZ_DPdeL_VW1QCtkNfl4i-8Vlf5Z3MfyTRIEexFdErvwbiJqHdvEUCJBinwkgcOxFSxpImhGtKcL95FWDpvMCP2OQBGwWRKr_gg8Lv6rsiWYhydmX8/s1600/07.jpg)
第七步、右腳單膝跪下,左手拉住右手拇指,右手手肘靠至左邊大腿上,身體往前傾
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtvDjNps85pMbJztvHACwsKVm325zP1ijoT8Q7n8RleY5SXvJdelWleFWEXKdGly1uZYHUzhSB8nSZIPlq-7D6e7kCD1EhVVICXKG6OIhK8cVvtmWCG6aYutHLDo1vS0cyeljQPFaSW5mb/s1600/08.jpg)
做完了上述動作後,要來暖身放鬆一下
肩膀大動作往後迴轉,動作要慢
肩膀大動作往後迴轉,動作要慢
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0iZIKfHIR8UpVPKhlF_Df3p9L938NKhsH7swgKttDMvjs5Vz7F3OQzS3gcigvvVxjhFOm8VGPFhRxrKDQJ3MYgmTnJW4uV_qnP4MWXO6rpOye6AR23wGqiAdCj1zlRWpGjCd6NrvwGERJ/s1600/09.jpg)
雙腳微蹲,雙手放兩側,開始轉
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghhqFMWQsBnXt-RMcL3-_AI3A23lZBlLBvhTWQjOwKS5wMJdSM-kOtHvn6_uUCjlSzSQn181BgV02EKcw6lr5vMfUvr2WWCdFDRywXJkUa3wDy0F0qeeAWVuwPp-alb4E-nO429iYupgwp/s1600/10.jpg)
大家都會了嗎~一起跟著影片來做吧! (影片)
马上点这分享