长期久坐肩膀疼，3张图帮你“松松绑”

<p style="widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　长期伏案工作学习，易导致肩胛骨僵硬，连累肩膀胳膊活动不灵便，近日，《日经健康》杂志介绍了自我检测及应对的简单措施，帮你的肩胛骨“松松绑”。</p> <p style="widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　正常情况下，肩胛骨带动手臂的活动角度范围在肋骨以上的全部区域，但肩胛骨僵硬的人，手臂活动角度范围会受限，影响生活。决定肩胛骨活动的肌肉主要是菱形肌和肩胛提肌，有意识地锻炼这两处肌肉可放松肩胛骨，拓展其活动范围。</p> <p style="widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　首先，检查自己的肩胛骨状况。如图1所示：背靠墙站立，两臂平展，手心朝下，手臂必须贴墙，手肘不可歪曲，然后抬起手臂，根据能抬起的角度大小来判断肩胛骨的活动范围是否正常。以肩膀水平线为基准，手臂能抬起45度不到，说明肩胛骨僵硬，活动范围不佳；以肩膀水平线为基准，手臂能抬起45度到60度之间，说明肩胛骨有点僵硬，但不严重；以肩膀水平线为基准，手臂能抬起60度以上，说明肩胛骨的“弹性”不错，活动范围正常。</p> <p style="text-align: center; widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px"><img border="0" alt="http://www.fzskl.com/uploaded/2016/05/23/532f22065756057a4d68d18d26d1c460.jpg" src="http://skpj.fjsen.com/upload/images/2016/4/511124709.jpeg" width="550" height="464" _src="http://skpj.fjsen.com/upload/images/2016/4/511124709.jpeg" /></p> <p style="text-align: center; widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　<span style="font-family: 楷体, 楷体_GB2312, SimKai">图1</span></p> <p style="widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　若自身肩胛骨符合前两种情况，就有必要做做针对性的肌肉锻炼，给肩胛骨“松松绑”了。具体做法如下图所示：</p> <p style="widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　１．采取站姿或坐姿，单臂上举，手心向前，就像擦拭窗玻璃那样。从上朝下缓缓摆动手臂到腰部高度，犹如画个半圆（如图2）。左右手各做5遍。</p> <p style="text-align: center; widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px"><img border="0" alt="http://www.fzskl.com/uploaded/2016/05/23/b633e358d5cd83658cfaa1f09c51bf2e.jpg" src="http://skpj.fjsen.com/upload/images/2016/4/511124719.jpeg" width="350" height="297" _src="http://skpj.fjsen.com/upload/images/2016/4/511124719.jpeg" /></p> <p style="text-align: center; widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px"><img border="0" alt="http://www.fzskl.com/uploaded/2016/05/23/2d25a457c5df0d96bec7b9dcfeb56c8b.jpg" src="http://skpj.fjsen.com/upload/images/2016/4/511124729.jpeg" width="343" height="298" _src="http://skpj.fjsen.com/upload/images/2016/4/511124729.jpeg" /></p> <p style="text-align: center; widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　<span style="font-family: 楷体, 楷体_GB2312, SimKai">图2</span></p> <p style="widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　２．两肘抬到与肩齐平高度，双拳置于锁骨前，然后缓缓向背后牵拉，两侧肩胛骨有意识地靠紧，类似做扩胸运动；然后两肘放松落下（如图3）。反复做5遍。</p> <p style="text-align: center; widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px"><img border="0" alt="http://www.fzskl.com/uploaded/2016/05/23/f5487ee0f48ea9029b86781f7af01402.jpg" src="http://skpj.fjsen.com/upload/images/2016/4/511124739.jpeg" width="550" height="210" _src="http://skpj.fjsen.com/upload/images/2016/4/511124739.jpeg" /></p> <p style="text-align: center; widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　<span style="font-family: 楷体, 楷体_GB2312, SimKai">图3</span></p> <p style="widows: 1; text-transform: none; text-indent: 0px; margin: 20px 0px 5px; font: 16px/30px sans-serif; white-space: normal; letter-spacing: normal; color: rgb(0,0,0); word-spacing: 0px; -webkit-text-stroke-width: 0px">　　通过以上活动可以有效锻炼到菱形肌和肩胛提肌，经常在工作学习间隙做一做，可以放松肩胛骨，缓解肩膀僵硬，让胳膊变得更灵活。对消除肩酸脖痛乃至防治驼背都有好处。▲（姚力杰）</p>