🧘‍♂️ 🧘‍♀️ Guava’s Yoga -坐姿前伸抱肩

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 坐姿前伸抱肩 / Seated Hug Stretch --- 動作名稱 / Name 坐姿前伸抱肩（Seated Hug Stretch / Seated Upper Back Stretch） --- 動作簡介 / Introduction 坐姿前伸抱肩是一個針對上背與肩胛區域的放鬆動作，透過抱肩與拱背的方式，能有效伸展肩胛骨周圍肌群，改善駝背、肩頸緊繃與上背僵硬。特別適合久坐或長時間使用電腦者。 Seated Hug Stretch targets the upper back and shoulder blades by rounding the spine and hugging the shoulders. It helps relieve tightness, improve posture, and reduce stiffness in the upper back. Ideal for those who sit long hours or use computers frequently. --- 操作步驟 / Steps 1. 坐姿，脊柱先保持挺直，雙腳自然放置地面。 Sit upright with spine straight and feet flat on the floor. 2. 雙手交叉抱住對側肩膀，手掌貼於上背。 Cross arms and hold opposite shoulders, placing hands on upper back. 3. 呼氣，背部慢慢向前拱起，肩胛骨向外展開。 Exhale, round the upper back forward, spreading shoulder blades apart. 4. 下巴微收，視線朝向胸口，感受上背與肩胛伸展。 Tuck chin slightly, gaze toward chest, feel the stretch in upper back. 5. 保持 15–30 秒，回到中立姿勢，重複 3–5 次。 Hold for 15–30 seconds, return to neutral, repeat 3–5 times. --- 功能效果 / Benefits 放鬆上背與肩胛肌群 / Relieves upper back and scapular tension 改善駝背與圓肩 / Improves rounded shoulders and posture 增加肩胛活動度 / Enhances scapular mobility 舒緩肩頸壓力 / Reduces neck and shoulder tension 提升身體放鬆感 / Promotes overall relaxation --- 注意事項 / Precautions 避免過度用力拱背 / Do not over-round the spine 肩膀放鬆，避免聳肩 / Keep shoulders relaxed 頸部保持自然位置 / Keep neck in a neutral position 有背部或肩膀傷害者需評估 / Avoid if you have back or shoulder injuries --- 小貼士 / Tips 搭配深呼吸可加強放鬆效果 / Combine with deep breathing for better relaxation 可輕微左右晃動增加伸展感 / Gently sway side to side for deeper stretch 適合長時間工作間隙進行 / Great for short breaks during work 每天練習 2–3 分鐘，有助改善上背緊繃與姿勢 / Practice 2–3 minutes daily to relieve tension and improve posture