👯‍♀️縮腰提臀骨盆操三招 你也是容易下本身肥胖的人嗎？ 只要每日做實這簡單的三個動作，就能讓你累積一周的骨盆壓力釋放出來喔～💪 1⃣第一式：放鬆腰部肌肉 雙腳打彎，上半身平躺在床上，下半身左右左右搖晃15~20下*3組。 2⃣第二式：鍛鍊臀部肌肉 側躺在床上．雙腳打彎腳底對腳底不要分開，膝蓋開合15~20下*3組。 3⃣第三式：超簡易放鬆腰部肌肉 只要雙手抱膝維持動作即可，大約20-30秒，依自身狀況而定。 #骨盆 #臀部 #中醫 #新莊中醫 #翰醫堂中醫診所 #幸福翰醫堂中醫診所

【運動養生】運動後拉筋有助放鬆肌肉 ⭐行山新手要量力而為 ⭐小心變慢性痛症手尾長 #星期六放輕身心 行山後伸展運動 很多人都知道行山前要做熱身活動，其實行山後同樣需要做伸展運動，有助紓緩肌肉痠痛。有些疏於運動的人，偶然行一次山之後，第二天周身骨痛，雙腳有如千斤重，是因為乳酸積聚引起，只要在行山後進行伸展運動，就有助紓緩症狀。 ．放鬆肩頸肌肉 做法：雙腳張開與肩同寬，將左手放在身後，右手按著頭的左方將頸打側，停留10秒，然後換邊做，重覆整套動作三次。 ．放鬆腰部肌肉 做法：雙腳張開與肩同寬，轉腰向左邊，右手伸展至輕觸左腰側，停留10秒，然後換邊做，重覆整套動作三次。 ．放鬆下盤肌肉及關節 做法：坐下來，腳掌緊貼並曲膝而坐，雙腳上下擺動10次。 ．放鬆小腿肌肉 做法：雙腳張開與肩同寬，一隻腳向前伸，腳跟著地，身體微微前傾，停留10秒，然後換邊做，重覆整套動作三次。 留言或按讚👍🏻支持一下我們吧！❤️ 歡迎 Follow 我們獲得更多養生資訊。 Stretches after hiking Many people are aware that we should warm up first before hiking, but in fact, stretching our body after the activity is just as important, as it can help relieve the muscle soreness. Those who do not exercise often might experience body ache the next day, and their feet would feel heavy. This is due to the accumulation of the lactic acid in the muscles. In order to relieve the pain, just do simple stretches after the activity.  . Relax the muscles on the neck Method: Stretch the legs apart as wide as the shoulders, place the left hand at the back of the body, use the right hand to tilt the head to the left, pause for 10 seconds, then switch sides. Repeat the whole set three times.  . Relax the muscles and joints of the lower body Method: Sit down, bend the knees and press the foot soles against each other, sway both feet up and down for 10 times.  . Relax the muscles of the lower calf Method: Stretch the legs apart as wide as the shoulders, and then stretch one feet forward, with the ankle touching the ground; lean forward a little and pause for 10 seconds, then switch sides. Repeat the whole set three times. Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips. #男 #女 #我狀態ok

【愛自己系列 】躺著也可以做運動！ #放輕鬆星期六 #未想起床可以先閉著眼睛拉拉筋 #拉完舒筋活絡 有沒有想過躺著也可以做運動？以下兩個全身性的伸展運動，能助你瞬間喚醒繃緊的肌肉，增加血液循環之餘，醒神又醒腦。剛起床閉著眼睛也可以拉一拉筋。 抱腿拉筋操 方法：平躺身體在床上，放鬆腰部肌肉，屈曲左腳，雙手抱住左腳膝蓋，維持30秒後，左右腳交替做。 張腿伸展操 方法：平躺身體在床上，屈曲雙腳，然後向外打開，腳掌對腳掌（如膝蓋不能貼緊地面，不要勉強）；把手肘放在地板上，手掌朝天，維持1分鐘。 Ever want to just exercise while you’re lying down? Here are two stretching exercises to wake up those tight muscles, improve blood circulation and give your mind a boost. You can do it with your eyes still closed when you first wake up. Wake up those tight muscles with two-minute stretching exercises Knee to chest stretch Method: lie flat on your back, relax your lower back muscles. Bend your left leg and use both hands to hug your left knee to your chest and hold for 30 seconds. Do the same on the right side. Leg stretch Method: lie flat on your back and bend both legs outward with bottom of both feet touching each other. (If your knee cannot keep on ground, don’t need to force it) place your elbow on the floor with palms facing up. Hold for one minute. #男 #女 #氣滯 #血瘀 #我有壓力 #我狀態ok #拉筋