November 23, 2019

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【動起來】身心健康都要同時照顧

#練習肌肉可以放鬆疲憊身體
#同時放鬆心情踢走焦慮不安
#星期六放輕身心

肌肉精神鬆一鬆
當人精神壓力大，連帶肌肉也會不自覺地緊張起來，肌肉經常處於繃緊狀態就容易變成酸痛，肌肉酸痛又會使心情更煩躁。想中斷這個惡性循環，平日多做有助放鬆肌肉的鬆弛練習，放鬆肌肉的同時，也會有消除緊張、放鬆心情的作用，每天抽15-20分鐘練習，讓自己的身心放鬆一下吧。

準備：找一張穩固舒適的椅子坐下
1. 雙手放在大腿上，用力握拳，維持數秒，慢慢放鬆。
2. 縮起肩膀靠近耳朵，維持數秒，慢慢放下。
3. 肩膀向後彎，做一下深呼吸，閉氣十秒，慢慢放鬆。
4. 腹部用力縮緊，維持數秒，慢慢放鬆。
5. 雙腳向前伸直，收緊膝蓋，腳尖向前，維持數秒，慢慢放下。
6. 雙腳向前伸直，收緊小腿肌肉，腳尖向著自己，維持數秒，慢慢放下。

以上動作各做一次，可按個人需要循環再做一至兩次。

Relax your muscles and mind
When you are stressed, your muscles will unconsciously tense up. When the muscles are often in a tight state, they become sore easily which can lead to a bad mood. If you want to end this vicious circle, do more relaxing exercises to relax your muscles. It can calm your nerves and mind at the same time. Let’s take 15-20 minutes everyday to do these exercises to relax your body and mind.

Preparation: Sit down on a sturdy and comfortable chair
1. Put your hands on your thighs and hold a fist tightly for a few seconds and slowly relax.
2. Contract your shoulders towards your ears, hold for a few seconds, and relax them slowly.
3. Bend your shoulders backwards, take a deep breath, hold your breath for 10 seconds, and relax slowly.
4. Firmly tighten the abdomen for a few seconds and relax slowly.
5. Straighten your feet forward, tighten your knees, and tip your toes for a few seconds, then lower them slowly.
6. Straighten your feet forward, tighten your calf muscles, point your toes toward yourself, hold for a few seconds, and slowly lower them.

Do each step once, and can be repeated once or twice according to your needs.

#男 #女 #我有壓力