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一、肩颈伸展操 1、耸肩运动——帮助颈部两侧肌肉放松。身体坐正,头部保持平直,双肩向上耸起,越高越好,到顶点时维持姿势20秒,放松,再重复同样的动作,至少连续进行5次。 2、颈部肌肉牵拉运动——加强颈部肌肉弹性,促进肌肉血液循环。身体坐正,分三步骤,重复进行5次:①单手置于头顶,将头往前下压,直到感觉颈部后方肌肉紧绷,停留5秒,再慢慢回正。②右手置于头顶,将头往右前方45度下压,直到感觉颈部左侧肌肉紧绷,停留5秒,慢慢回正,再换对侧进行。③
First, shoulder and neck stretching exercises 1, Shrug exercise - to help relax the muscles on both sides of the neck. The body is sitting, head straight, shoulders up, the higher the better, to maintain the posture of the top 20 seconds, relax, and then repeat the same action, at least 5 times in a row. 2, neck muscle stretch exercise - to strengthen the neck muscle flexibility and promote muscle blood circulation. The body is sitting, divided into three steps, repeated 5 times: ① hand placed on the top of the head, the head forward pressure until feeling the rear of the neck muscle tension, stay 5 seconds, and then slowly back to positive. ② right hand placed on the top of the head, the head down to 45 degrees in front of the right down until the left neck muscles feel tight, stay 5 seconds, slowly back to positive, and then to the opposite side. ③