4分鐘肩膀筋膜放鬆|高翊倫物理治療師健康好方法|#肩頸痠痛#運動健身

Let's start with shoulder stretching now. Alright, let's begin with our left hand. Then bring it to our right side. Use your right hand to pull your elbow towards your chest. You should feel a slight tightness in the back of your shoulder. Stay like this for 10 seconds. Same for the other side. Bring your right hand to the left side. Left hand, pull your elbow towards your chest, and hold for 10 seconds. Now switch sides. Right hand to the left side, left hand, pull your elbow towards your chest, and hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Now, for the second exercise. Reach your left hand to your back, and use your right hand to pull your elbow down. You should feel tightness on the outside of your elbow. Hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Now, switch sides. Reach your right hand to your back, and use your left hand to pull your elbow down. Hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Slowly release. For the third exercise, turn your palms backward and place them at your waist. Use your right hand to pull your elbow inward. You should feel tightness in the back of your shoulder. Hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Now, switch sides. Turn your right palm backward, place it at your waist, use your left hand to pull your elbow forward, and hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Slowly release. Now, for the fourth exercise, rotate your palms backward and place them at your waist. Use your left hand to pull your elbow forward, and hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Gently release. Relax, good. Now, look at the front of your arms. Extend your left arm straight with your palm facing outward. Use your right hand to pull your palm downward. You should feel tightness in the front of your arm. Hold for 10 seconds. 1 2 3 4 5 6 7 8 Hold for another 10 seconds. 1 2 3 4 5 6 7 8 9 10 Then switch sides. Extend your right hand straight, with your palm facing the front, and pull your palm downward. You should feel tightness in the front of your arm. Hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Now, let's work on the back of our hands. Extend your left hand, with the back of your hand facing forward. Use your right hand to press down on the back of your hand. You should feel tightness in the back of your hand, near the outer elbow. Hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Now, switch sides. Keep the back of your hand facing forward. Use your left hand to press down on the back of your hand. You should feel tightness in the outer part of your hand, similar to the back. Hold for 10 seconds. 1 2 3 4 5 6 7 8 9 10 Great job! 1 2 3 4 5 6 7 8 9 10

Channel: 健康好方法

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Id: Z31EmalIswM

Length: 4min 24sec (264 seconds)

Published: Sat Jun 19 2021