🧘‍♂️ 🧘‍♀️ Guava’s Yoga -手腕伸展

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 手腕伸展 / Wrist Stretch --- 動作名稱 / Name 手腕伸展（Wrist Stretch / Wrist Flexor & Extensor Stretch） --- 動作簡介 / Introduction 手腕伸展有助於緩解長時間使用電腦、滑手機或打字造成的手腕緊繃與酸痛。它能放鬆手腕屈肌與伸肌，促進血液循環並改善關節靈活度。 Wrist Stretch helps relieve tension and soreness from prolonged computer, phone, or typing use. It relaxes wrist flexors and extensors, improves circulation, and enhances joint mobility. --- 操作步驟 / Steps 1. 坐姿或站立，手臂伸直，掌心向下。 Sit or stand, extend your arm forward with palm facing down. 2. 用另一隻手輕輕拉住伸直手的手指，將手掌往下壓，感受前臂手腕屈肌伸展，停留 15–20 秒。 Use the other hand to gently pull the fingers downward, stretching the wrist flexors. Hold 15–20 seconds. 3. 換手掌向上，手指朝上，用另一隻手輕拉手指，使手掌往下，感受手腕伸肌伸展，停留 15–20 秒。 Turn the palm upward, fingers pointing up, gently pull the fingers down with the other hand to stretch the wrist extensors. Hold 15–20 seconds. 4. 兩手可交替做 2–3 組，每組保持呼吸均勻。 Alternate both hands for 2–3 sets, maintaining steady breathing. --- 功能效果 / Benefits 緩解手腕緊繃與酸痛 Relieves wrist tension and soreness 增加手腕屈伸靈活度 Improves wrist flexion and extension mobility 促進前臂肌肉血液循環 Enhances blood circulation in forearm muscles 預防長期打字、滑手機造成的疲勞 Prevents fatigue from prolonged typing or phone use --- 注意事項 / Precautions 避免用力過度拉伸造成手腕或前臂受傷 Do not overstretch to avoid wrist or forearm injury 手腕或前臂有傷者應先諮詢專業人士 Consult a professional if you have wrist or forearm injuries 保持呼吸均勻，不憋氣 Maintain steady breathing; avoid holding your breath --- 小貼士 / Tips 可搭配手腕旋轉動作，增加靈活度 Combine with wrist rotations for added mobility 每天辦公或運動後練習，緩解手腕疲勞 Practice daily after work or exercise to relieve wrist fatigue 握拳後再伸展手指，可加強前臂拉伸效果 Clench fists then stretch fingers for enhanced forearm stretch