![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBthsfY0JIZ1X1kYC0QaHDkzVU671ipjy6HvTlh8eFAV4cZT9hpAqYgYxUKqnPEx5a08EA365OIYd3YD38tHZQ4lsNV-Y1VR24m2XsGRUIcJ9ghcDUbEoPCc-DU3wtT9fx_fqbPw5O3eQ/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/AVvXsEhfpvkNX6zR0bC1rZNbLB509sNYWXj2r13kteVfqbDldvEqi4K5tqlIlHrmq6jNHJdhPjgTyocavrTzA9JTkRO4o7ywg7Wm3zBOUiEP37fwl-_mTixjlCLZSOHHP3XH19XYyzIGRX1_bhE/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/AVvXsEjv1ZVvEHkyp4YS7PiyTdhqFL6EQBrdeFgh6Bfs-OffURdNG7T7wTdPdF4nXVHTp2-dU0fGdD5HHllAjirAK-gQaAHduEQJdo0erH8j-qn-8KixKlhBvXdP82fTJJEUnoSFCfXgOEAiOBQ/s1600/02.jpg)
第三步、將右手抬高至下巴處
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfvvRemgO0CG9F6EJhXNecOpropIgD31On1hPnkOGSll0OR6N0E80Nf-4vYTXWJ6L0O0brvjXw1KL7smMNkM5z56I-HA-QhYjV0OLxLJrh1JRDT7LcDd_PE0_eftR9Tp20_QCTmnOzogw/s1600/03.jpg)
第四步、右手往後抬高,左手壓住
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_56kxPZxG5QR1fjkP8xX-8WqfA1IroV-9inv4JjnOUYwvA-UojFM3Ac5_y4vAadLqphoM0l3eievxkL_FdNoKhWS7P4FfUJmeAJKpLdmxPQREE8YGC7jdqP_9HDOn-klGD7CbYI8vylc/s1600/04.jpg)
第五步、右手往後抬高,向左側拉動
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTTBvJ5lGN96UdGXRL5jYdVcGL92JjWn6DMwOFFP-OsCHiM8_leYp9Xb8MlxFI6HV4fgYO_qmzBaQq3KML2T7IlD_h8foICHBayAZlWMcBsUh498qdlUXECHy78MQq7pfqzr9QOa7CDCQ/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/AVvXsEgK4RwDqLwVKHFPzFVtzBj9VNoK9taE8pmXFFeHOtE-n_m8kET-rSVXl_cfgOP4mbRmR1mJMfQfV1ndq5ZB749w00QPBiVastPyVEvDxOaH4_HCkw0bgMQFDnVKqSydPQDHKyKfNyOIZYs/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/AVvXsEjxqTtxDQepg1GpvWmrgFYiUkroxjnwz58C2fuxV8I000Mn-R4Qp9IUHxPge3WTtX75YUD6KLSdYlfNEmgR_oit_8Ny2aFHPU-4TGcFK7sbeGbm_wvTVLySzo6pQSKqhfxThtVhVSalnXA/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/AVvXsEg34zm2eomoEMK8z0I53LBZO3UGQA-6LdY6r6kJ2DP_45mA3AAfaFOaNgXp8fi1mAC9C9d-qZb9A3pDb_sq4zuiD03u-ZlP5tw-LchYqzh7BCbX6T4ZMEFgu6QTx_JNGpsCqjV_M4xYR7A/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/AVvXsEiTgeDQ4oSJQJqgkcIZrNnxqk_Uvlmcwy0NCX9EFX-4IjZksP2zkjYrTY13RYps4jP0a9mTSJvwJoqG7xvdRNrsbqBRI_dTllq-5gGn0G2_lgXdsWjgZIA4XfRQUNY2CE1NoYuiFRyjldc/s1600/09.jpg)
雙腳微蹲,雙手放兩側,開始轉
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUG3fXOzBtBJea2tK5xQ3WgUQqe7rWtQugKamoHT3jSH20iZNO9hwefevw3s5ymEJjA_dCEMXsBqbY_l2BesB0I45IfTXwHz7CsXHd96hQCRi728Gq3NtrhrHwugUJUG3FFXr_iVaq0qU/s1600/10.jpg)
大家都會了嗎~一起跟著影片來做吧!
马上点这分享