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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>如今很多的年輕人都會有脊椎疼痛的現象，由於長時間的坐著不運動，從而導致了脊椎、腰部的疼痛，因此你需要了解一些簡單的<a href=”http://www.39yst.com/flist/927882-1.html” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”>脊椎保健操</a>，來緩解脊椎疼痛的現象，當然生活中的<a href=”http://www.39yst.com/flist/884320-1.html” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”>抗衰老保健操</a>以及<a href=”http://www.39yst.com/flist/977387-1.html” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”>養生保健操</a>都需要了解一點，對自己也是有好處的。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>長期坐在辦公室裡，面對電腦埋頭工作很容易造成脊椎過度的勞損，很多人會因此患上了脊椎病、腰椎病等症。下面的脊椎保健操希望可以幫助大家更好的鍛煉身體哦。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 保護脊椎可以常做這操</strong></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 脊柱扭動</strong></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>練習方法：坐位，雙膝彎曲，左腿在上，右腿在下，右腳跟放置在左臀部外側地面，左腳踩在右膝外側地面，右手肘抵在左膝關節外部，左手臂從背後纏繞在右腰側。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>吸氣，脊柱向上伸展立直;呼氣，充分地扭轉向左後方。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>吸氣，回復正中;呼氣，鬆開四肢。反側同理。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>練習功效：可以放鬆並且能夠調理脊柱，緩解平日的身體疲勞和僵硬狀態，使得血液回流到脊柱的區域，從而能夠滋養脊神經。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 眼鏡蛇式</strong></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>練習方法：俯臥，雙腳打開與肩同寬，雙手放於胸部兩側。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>威爾鋼viagra</u></a><span> </span><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>樂威莊LEVIRA</u></a><span> </span><a href=”https://tiger19.tw/product/xlsc/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>犀利士</u></a><span> </span><a href=”https://tiger19.tw/product/xlsc/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>CIALIS </u></a><span> </span><a href=”https://tiger19.tw/product/xlsc/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>犀利士代購</u></a><span> </span><a href=”https://tiger19.tw/product/mgsd/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>魔鬼撒旦</u></a><span> </span><a href=”https://tiger19.tw/product/ggs/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>乖乖水</u></a><span> </span><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>犀利士CIALIS</u></a><span> </span><a href=”https://tiger19.tw/product/xls/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>犀利士CIALIS</u></a><span> </span><a href=”https://tiger19.tw/product/mghj/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>美國黑金</u></a><span> </span><a href=”https://tiger19.tw/product/jcy/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>西班牙金蒼蠅</u></a><span> </span><a href=”https://tiger19.tw/product/wer/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>威爾柔</u></a><span> </span><a href=”https://tiger19.tw/product/rb/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>撿尸片</u></a></p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>吸氣，雙手推地，一節節伸展脊椎，仰頭，肘關節伸直。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>呼氣，整條脊柱向後彎曲，做到大限度;均勻地呼吸，保持。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>吸氣，頭先回正;呼氣，曲肘，慢慢回落上體。俯臥放鬆。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>練習功效：加速了人體脊柱周圍的血液循環，滋養柔軟脊椎，預防脊椎的蛻化和疾病。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 按揉頸椎棘突</strong></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>節奏：8×8拍。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>預備姿勢：右腳向右側方跨一步，與肩同寬，腳尖要向前，同時雙手要疊放在枕骨的下方第一頸椎棘突處，然後雙肘外開，盡量的與肩平齊。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>開始：雙手重疊，四指併攏放在枕骨之下橫向揉動棘突;從枕骨下關節到胸1椎，分4段橫向移動按揉，每段2個8拍。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>動作要領：雙手手指疊放，用力壓住，橫向按揉，力度自己掌握，不疼為準。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>作用：緩解棘突肌、頸項韌帶(棘上韌帶)的緊張，消除疲勞，防止頸項韌帶纖維化、鈣化;促進督脈氣血運行，保持頸椎正常的生理曲度。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 飛蝗蟲式</strong></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>練習方法：俯臥，雙腳打開同肩寬，雙手臂與身體分開約兩拳寬。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>吸氣，四肢及身體盡量向上抬起離地，手腳同高;均勻地呼吸，保持一會兒。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>呼氣，全身回落地面，放鬆。可重複做4~6組。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>練習功效：加強腰背、髖臀部的肌肉非常有效，這可更好地保護脊椎，防止其功能退化。</p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 腰椎站姿正脊</strong></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>節奏：8×8拍。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>預備姿勢：右腳向右側跨一步，與肩同寬，腳尖向前，雙手握拳。</p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>開始：先雙臂向右上方一起揚起，然後向左下方甩動，此時連同胸椎一起向左轉動，左腿抬起與腰椎一起向右轉動，做4個8拍。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>再雙臂向左一起揚起，然後向右下方甩動，此時連同胸椎一起向右轉動，右腿抬起與腰椎一起向左轉動，做4個8拍。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>動作要領：爆發力要強，雙臂下甩及抬腿要用力。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>作用：主要是預防和糾正胸11椎至腰5椎椎關節錯位引發的腸、子宮功能失調，腰、胯、膝、小腿部酸、麻、脹、痛、涼、無力。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 防止脊椎蛻化的生活要點</strong></p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>1、找一把合適的椅子，不要坐軟椅，椅子要有靠背，不要帶扶手。椅子高度要與膝關節同高。</p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>2、桌子高度有要求，桌子高度不要超過腋橫紋。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>3、如何看電視，看電腦、電視時要平視，或者微微仰視。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>4、看書有要求，不能躺著看書，看書時要把書舉起來，達到平視的效果，不要把書放在桌子上低頭看。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>5、床好硬一些，睡覺的床好硬一點，床上用品好是麻的或者棉的。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>6、睡覺要枕頸枕，睡覺時應該枕頸而不是枕頭，因為枕頭時頸椎是懸空的，睡熟後，負責保護頸椎的韌帶、肌肉群、關節囊等放鬆了。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>時間久了頸椎的生理曲度就會消失甚至反向彎曲，從而引起相應的頸椎關節錯位，可能會壓迫到椎動脈和脊神經，從而導致腦供血不足、眩暈、頭痛、失眠等不適。</p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>正確的睡法應仰臥，將頸枕枕在脊椎凹陷處，讓頭微懸空，不能枕在後腦部。頸枕可以自製：將浴巾緊緊地捲成一個筒，直徑為8.5厘米，長度為50厘米，小孩子的頸枕直徑為6厘米。頸枕大小可以根據自己頸部高低和舒適度進行調節。</p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> <a href=”http://www.39yst.com/flist/977387-1.html” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”>養生保健操</a></strong></p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 1、進腿虎步</strong></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>兩腿分開直立，兩手反叉腰，提左腳呈虛步，再向前輕輕踢出，足尖先向內再向外各轉3圈後向前踏平，再練右腳，重複三次以後同樣方式退後3步，還原。</p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>功效：強肌保健下肢關節。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 2、交替擊腹</strong></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><a href=”https://tiger19.tw/product/mghj/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>美國黑金代購</u></a><span> </span><a href=”https://tiger19.tw/product/mghj/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>美國黑金效果</u></a><span> </span><a href=”https://tiger19.tw/product/dgbb/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>德國必邦</u></a><span> </span><a href=”https://tiger19.tw/product/dgbb/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>德國必邦代購</u></a><span> </span><a href=”https://tiger19.tw/product/blj/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>必利勁</u></a><span> </span><a href=”https://tiger19.tw/product/blj/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>印度必利勁</u></a><span> </span><a href=”https://tiger19.tw/product/blj/” style=”box-sizing: border-box; background-color: transparent; color: rgb(24, 88, 134); text-decoration: underline; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>必利勁代購</u></a> </p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><a href=”https://tiger19.tw/product/lqs/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>法國綠騎士</u></a><span> </span><a href=”https://tiger19.tw/product/rb2h/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>日本2H&2D</u></a><span> </span><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>PJUR噴霧</u></a><span> </span><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>英國KKPLUS</u></a><span> </span><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>葡萄牙ORGIE</u></a><span> </span><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>Titan Gel Gold</u></a><span> </span><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>Penis Cream</u></a> <span> </span><a href=”https://tiger19.tw/” style=”box-sizing: border-box; background-color: transparent; color: rgb(37, 119, 177); text-decoration: none; user-select: auto;” target=”_blank”><u style=”box-sizing:border-box”>XXL增大丸</u></a></p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>雙腿分一後交替輕叩小腹與腰背兩腿交替活動。</p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”> </p>
<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>功效：增強肌力，預防關節過早衰老。</p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”><strong style=”box-sizing:border-box; font-weight:700″> 3、旋轉健腰</strong></p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>兩腿自然的張開，兩個手臂圈在身體的小腹前，腰部以上的肢體隨著兩臂向左側的身後轉動，重複數次鍛煉即可。</p>
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<p data-xf-p=”1″ style=”box-sizing: border-box; margin-bottom: 0px; margin-top: 0px;”>功效：強健腰腹部。</p>
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