Name: 3 分鐘頸肩放鬆瑜伽（頸肩伸展運動） (3 min Neck & Shoulder Yoga Release (NECK & SHOULDER STRETCHES))
Uploaded: 2025-05-13T10:24:58.000Z
Duration: 3 min 43 s

程度副詞

My name is Cassandra, and I'm going to take you through this very short.

我叫卡珊德拉，下面我將帶大家簡單瞭解一下。

So when you don't have a lot of time, but you feel like you have accumulated tension, stiffness and tightness through your upper body.

是以，當你沒有太多時間，但又感覺上半身積聚了緊張、僵硬和緊繃感時，你就需要做這個動作。

These are the best poses that I can recommend.

這些都是我能推薦的最佳姿勢。

And you can do them sitting down, so I'm doing them kneeling, you can also just be cross-legged or even just sitting in a chair if that works best for you.

你可以坐著做，所以我是跪著做的，你也可以盤腿做，甚至可以坐在椅子上做，如果這樣做最適合你的話。

So first off, we're going to lift ourselves up, nice and tall, anchored through the spine.

首先，我們要把自己抬起來，抬得高高的，通過脊柱固定。

So open your arms, elbows bent at a 90 degree angle.

張開雙臂，手肘彎曲成 90 度角。

And I want you to imagine you're holding a pencil between your shoulder blades that you're squeezing really tight, so really open through your chest.

我想讓你想象一下，你的肩胛骨之間夾著一支鉛筆，你把鉛筆捏得非常緊，所以胸部要真正打開。

And then you're going to lift your chest up as if you were doing a seated cow pose and lift your gaze up towards the sky.

然後你要挺起胸膛，就像做坐牛式一樣，將目光投向天空。

Keep squeezing that imaginary pencil between your shoulder blades, keep your elbows lifted up nice and tall, nice and high.

繼續將假想的鉛筆捏在肩胛骨之間，保持手肘抬起，抬高，抬高，抬高。

I'm going to bring my left hand to my right knee, and I'm going to reach my right arm out to the side, hovering it off the ground, and then go ahead and drop your left ear towards your left shoulder.

我將左手放在右膝蓋上，右臂伸向一側，離開地面，然後將左耳貼向左肩。

這樣，頸部就能得到很好的釋放。

Keep reaching out through your right fingertips and see if you seeing if you can get your head to be even heavier as we stretch through the right side of our neck and the top of that right shoulder.

繼續伸出你的右手指尖，看看你是否能讓你的頭變得更重，因為我們通過右側頸部和右肩頂部進行拉伸。

Keep breathing in and out through your nose, let's all the way back up.

繼續用鼻子吸氣和呼氣，讓呼吸一直往上。

So bend your elbows again at a 90 degree angle, but this time you're going to wrap your right arm under your left.

再次彎曲肘部，成 90 度角，但這次你要把右臂放在左臂下。

Either just once or maybe you're also looping at the wrists.

要麼就一次，要麼就在手腕上也繞一圈。

You can also simply choose to grab a hold of your shoulders.

你也可以選擇抓住自己的肩膀。

And then see if you can start to tuck your chin towards your chest.

然後看看能否開始將下巴收向胸部。

Feel your shoulder blades moving away from each other.

And lift your head up, release, open up your arms wide, open your chest.

抬起頭，鬆開，張開雙臂，挺起胸膛。

So this time your left arm loops under the right one.

所以，這次你的左臂從右臂下穿過。

要麼綁定一次，要麼綁定兩次。

And then you can tuck your chin towards your chest.

So I'll just turn to the side to show you what this looks like.

是以，我將轉到側面，向你們展示這看起來像什麼。

I'm pushing my forearms in towards one another.

And let's release, expand and open your arms.

讓我們釋放、擴張，張開雙臂。

Make any little movements and adjustments that feel good here.

在這裡做任何感覺良好的小動作和調整。

And there you have it, some very simple poses that will help you to relieve neck and shoulder tension.

就是這樣，一些非常簡單的姿勢就能幫助你緩解頸肩緊張。

Thank you for practicing with me, I hope you feel better and hopefully we'll practice again together very soon.

謝謝你和我一起練習，我希望你能感覺好些，希望我們能很快再一起練習。