🌿 春來伯的自我穴道按摩。天宗穴

🌿 春來伯的自我穴道按摩｜Master Chunlai’s Self-Acupoint Massage 穴道名稱｜Acupoint Name：天宗穴 Tianzong (SI11) 📌 簡介｜Intro 中文： 天宗穴位於肩胛骨中央凹陷處，是肩胛骨僵硬、肩膀酸痛的常用穴位。按壓此穴可以幫助舒緩背部緊繃，改善肩膀活動度。 English: Tianzong is located in the center of the scapula’s depression. It is commonly used for shoulder blade stiffness and shoulder pain. Massaging this point helps relieve back tension and improves shoulder mobility. --- 💆 自我按摩步驟｜Self-Massage Steps 1. 中文： 用對側手的拇指或虎口，找到肩胛骨中央的凹陷處，就是天宗穴。 English: Use the opposite hand’s thumb or the web between thumb and index finger to locate the depression at the center of the shoulder blade—this is Tianzong. 2. 中文： 輕輕按壓或捏揉 30 秒～1 分鐘，感覺酸脹即可。 English: Gently press or squeeze for 30 seconds to 1 minute until a mild soreness is felt. 3. 中文： 左右肩各做一次，搭配肩膀自然放鬆下沉。 English: Repeat on both sides, allowing your shoulders to relax and drop naturally. --- ⚡ 功效｜Benefits 中文： 舒緩肩胛骨酸痛與僵硬 改善肩膀活動度 幫助放鬆背部肌肉 English: Relieves shoulder blade pain and stiffness Improves shoulder mobility Helps relax back muscles --- 🍵 搭配建議｜Bonus Tip 中文： 按壓天宗穴時，可以搭配一杯溫熱的綠茶或薄荷茶，幫助放鬆身心。 English: While massaging Tianzong, enjoy a cup of warm green tea or mint tea to help relax both body and mind. --- 1️⃣ 注意事項 / Precautions 中文： 按壓時避免用力過度，如有肩關節受傷者請先諮詢專業。 English: Avoid excessive pressure when pressing. If you have a shoulder injury, consult a professional first. --- 2️⃣ 按壓頻率與建議時間 / Frequency & Timing 中文： 每天 1 次即可，每次 30 秒～1 分鐘，特別適合下班後或運動後。 English: Once per day is sufficient, 30 seconds to 1 minute each time—especially after work or post-exercise.