🧘‍♂️ 🧘‍♀️ Guava’s Yoga -肩膀環繞

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 肩膀環繞（Shoulder Rolls / Circular Shoulder Movement） --- 動作名稱 / Name 肩膀環繞（Shoulder Rolls / Circular Shoulder Movement） --- 動作簡介 / Introduction 肩膀環繞是一個簡單易做的動作，適合坐姿或站姿，透過前後旋轉肩關節，能有效放鬆肩頸僵硬、改善血液循環，緩解長時間久坐或使用電腦造成的肩膀酸痛。 Shoulder Rolls are a simple exercise performed sitting or standing. By rotating the shoulders forward and backward, it relieves stiffness, improves circulation, and reduces soreness from prolonged sitting or computer work. --- 操作步驟 / Steps 1. 坐直或站立，脊椎挺直，雙肩放鬆。 Sit or stand tall with a straight spine and relaxed shoulders. 2. 吸氣，將雙肩慢慢向前抬起，沿著耳朵方向做圓形向後旋轉。 Inhale and gently lift both shoulders toward the ears, then roll them backward in a circular motion. 3. 呼氣時將肩膀放下，完成一個完整的環繞。 Exhale as you lower your shoulders, completing one full rotation. 4. 重複 8–10 次，然後換方向做前環繞。 Repeat 8–10 times, then switch to forward rotations. --- 功能效果 / Benefits 放鬆肩頸僵硬與緊繃 Relaxes stiff and tight shoulders and neck 改善肩關節活動度 Improves shoulder joint mobility 促進血液循環與淋巴流動 Enhances blood circulation and lymph flow 減輕肩膀酸痛與疲勞 Relieves shoulder soreness and fatigue 有助姿勢調整與上半身舒展 Supports posture alignment and upper body flexibility --- 注意事項 / Precautions 避免過度用力或快速旋轉肩膀 Do not forcefully or rapidly rotate the shoulders 肩關節受傷者，可縮小動作幅度 Reduce the range of motion if you have shoulder injuries 保持呼吸自然，不憋氣 Breathe naturally throughout the movement --- 小貼士 / Tips 專注肩膀放鬆，每個環繞慢慢完成 Focus on relaxing the shoulders and move slowly through each rotation 可搭配深呼吸，吸氣抬肩、吐氣放下 Combine with deep breathing—inhaling to lift, exhaling to lower 每天練習 1–2 分鐘即可緩解肩頸不適 Practice 1–2 minutes daily to relieve tension 適合久坐、辦公或運動前熱身 Great for long sitting periods, office breaks, or pre-workout warm-ups