![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9YCVxu_ZuAVcQ6I_QE9dk_JJDV2m167-C20HLnSSdLoYAUIjALk7q9AyHFlSwuEe0B9T0p_huHd8uvr36w16GccmbfLtrP5Xqnf9Wopk7wPjiz_9WdFrXNF4PTA9xwqn9U2B74Ka6hkQ/s1600/1.jpg)
腰酸、背痛、手抽筋,沒有時間去醫院找專業人士捏一捏,不妨來學學脊柱操,自力更生。
1、兩手的手指互相交叉,放在頸部後方,來回摩擦頸部數十次,令頸部的皮膚發熱。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJp_KGNOEOzIaxtFSgbFWbjEpRv52PppxF7o81IhhKwK4PpZTakN1zdtdlB6WIFoJrswYtHSRXGizPePyb7UoM_FT-GRcNgZR5WgNNzknvwskBAXb6o2p4uVn9a6yTG19fQuS5yZLqlEU/s1600/1.jpg)
再將頭部進行前、後、左、右順序的搖晃。先這樣將頭部搖晃一周,再向反方向搖動;左、右各做10次。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyBAVDbLcSh1ZCoabxHjkRnFg1A2dZmr-Cd2gbwaFLabtwqgfXxuDCk5DHNNbBGOSuLJu3YFdRugG5kxgUveWrofPK3ty99OZnCXi6i8bwUyaQJ5rvOfthzhNPaZ0hRVk9DCCmnMEjsis/s1600/2.jpg)
2、雙手交叉抱頸,向前挺腹,向後仰頭,堅持2-3分鐘然後放鬆,重複做以上動作三五次,對頸椎、腰椎都有很好的拉伸作用。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqEm9m6qbfQAK4aQznVOA4tRpaGeQ-jZUHI4nHZAEFbcKBhikL0w-C-VLTBS-8OsF5K0b1YOgjuuLskb9AfoS_XG-_HxYZnEbtcWu4di750a-Ae4UAvJzakZYIPjQv0VkYoSA6wGAXZYs/s1600/3.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFJpXbFZrpiF5fKcJusE8dacZP493WkkTWuchsfeLPyiRk3lhKzXOlt4qjNWWP8_YmS3tnpRi2_MoC-B0zafadEQZCrwYkgDpT8U58JfahC5b49aQHChWvqqOCI-ZfNIvVVNpiNia3FdI/s1600/4.jpg)
3、右手伸至胸前,不要使力,以左手輕拉右手肘,持續約5-10秒。
也可背部挺直,雙手環抱住肘關節,然後將雙臂抬起放在腦後,低頭,眼睛向下看,同時深呼吸5次,再恢復到原來的姿勢。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8DMASgy51tjR5c-fzeR2yyxbkCkG0BClcwSQFrE5K58fwmGCgCPmVAkKlLHlWuApbRzm_X5AWNjdQ9uT-CLT7GJOp2ft3HmtlgTkcGlvJAlsdAmQFufQOpR7ud3dI2cjvBQoVLUbqFt8/s1600/5.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglZdwi2fYEo-NY932GNik4OR-vt6u795ORJn0Z_D2fSDVdKSNogYKl9JepbZLKmZqfEI2yoI6eilcYfn7t6ReImr4vQs-Ugt4sLp4i3dDbJCytvsQJe_rYkn10Yqg1uV-E5To3vzU7aEk/s1600/6.jpg)
4、讓身體從腰部盡量向後仰,能加強腰背肌的肌肉力量。還可以雙臂向後伸,盡量向前頂胸,臉向上仰呈45°角。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnanc-O2aTnM6gJ2aMXWTn1pLTARS6p6vj6gW5k3FxUL4u4U_P53sim3gqpZOc25KcMZ4WJhaxuU6OB29860CxBUUT2uF9EiNBp6aJU7DJ3_AYTc5Wdqv5cbhaX30wlQaqafq29JsChRw/s1600/7.jpg)
5、身體站立,肩膀下沉,腳與雙肩同寬,雙手叉腰,用腰帶動身體向左轉,然後換方向重複此動作。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii0WkNQErrx-of7aXWsEIRpzwU19TkxU5lpr0m30rZEttjTN04CD12iCMq-Q809av3gWJDiWI-GIKNAhFuF5cJsPoGvAKsLfU_G-1roZj_iWRj7hq9uIjVcRn_zRXEb3Xog7YM6tQixb0/s1600/8.jpg)
然後順時針畫圈轉動3-5次,逆時針再轉3-5圈。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7niR87H712Bp5W8PXpNFCbHWMSg0oVunnz8hRlpYEIyLe8sBqZOsDtyE4YX01yhE1Ql2sVqfKzqNP_Sy7WLkFPE1QSLhY7XLZHCd8BsGnmBaOscd2QkEzjvnAIbk9g-sBf_P-I0La5Dk/s1600/9.jpg)
動作很簡單,疼痛不是很嚴重的可以做做這組操,很有用哦!
早上一定要做的脊椎健康操:
马上点这分享