![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh5GD74Ihk3cigYSb-rguVWb68d-KXciTXU7Rkuooo1TDKwMw97Yl5i8imipc17TdBl-Kh6ltvULObrbSRwLAqv5kEmScDqjtM79EytT1Jr7XQvRioke8DJpzgOauhYu576dnm__2Fvzin/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/AVvXsEhDJ7uvdXv6zO1uQfa7t8JhQWVvqWMa3keS4PDEdnRJEvy-EPz1LFw5SEkjheqD1RrdEi7BbNMqPOKPu0soFXhdfuVN_ATKemWhxwdHpLOX5WMMMPsyGXk53Wm0SKl_wRL12_M8erK-9IlH/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/AVvXsEjkgQaUj71iOj40ZX8qdjC23vfIgoaI8muWIRsOMBYWa0p_uhXmy4wlVeYVHhlrcnAsLXepR8fzEhonXRTuRRSavqWRA8oWlsZWDnkqW2dSYu5BNZendoJvkU2E4nBNh_bDqDNwFHk47z9D/s320/2.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/AVvXsEhrJ7jJPDFYfX6Ua6Q5z9Qa1BMVgqvKsI-H8K1n_c0a6cQxRD5MfID_TR2e0UURTf9O7M4GsWxVejFzZgL65H74H-NZAzhCdei0b4htMRc5RmUDXEwT4S9a_1IWdv1S2m3D_tVyq-kKoRZb/s1600/3.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHkgDHpNkW53zHx2Ki9qSHUQv42zTS8dY4rO7RlQgucXTW4BDZPtbT3jCsknKKY4JVx-K8RjzFgf9J8rTsfJZ9-FPAHKj7flkwL83HSJ9t-M6PbdkaqlhZD9x3Tbn5vGB2EyIcgdpeWDKu/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/AVvXsEhlL0ldDWMSQ99Tb11IYJdeyRmd-Qa6C_vHEuQL-9b_hDANB43XyPezj0MVgEhIcjwAPXQZjXk-gKars6cfAdIH7DEQ_x9ZV1mySfQvJSatr6Gwu05BAo-7_jtDufS0j0DbCJxJzen_nHO8/s1600/5.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0RxYlnlk8MeVid_CiW6eR4TOglIKM4yYH14fF6_dHt0vC-KOtBtQAT8C-dZ6FMPT8e27Bz84_uzSTUCzqRlU6n-xj5Zn8J6YT9PZWPStcOo96Cx2BHzRN8RUY-dsE4TbUfVwf_gPO64Kx/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/AVvXsEhmSn2s-FRny9LgXXlpy0Qog6moQ5JQ3Uv3p8qU0_D80wr45umvzOZm-ppo4mDyflSPaaTVuaiRIPcSMVA33ZJ_woCwR9fR84bOVXEZ0uj9p1B7nsj4lOATXLaoFbRfIZJF3-lMedNmIThW/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/AVvXsEiksZhI0rDMh8z-Ao3ybVyNpd1fUtyT9fzl99iTHmweq5ByWt5qaXu46-WgacxkQIjI033nGcqsaqjKTTHECxe1r3QLDzZ-nOlEjnkL6NSiMiwW8s-PF9mblBY6xj3m0RStKa3CM4KBXW3q/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/AVvXsEgL8YbdwPg-HEuZX6irtbdOSjTa-gb2PGz0iUrjUECbMVJFqr7zgBnyrynSAQl3CcLx1No_ZmMoj7CdQSyNmJZFRAvyFrdztGZf7Og0N5_-dEfBMKZ47tweQNv4QFSxr0fLSDUekDotL2Ft/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