<h3><font color="#ff8a00"><b>颈肩腰腿痛</b></font>是一种典型的“都市病”。2018年，国家发布了权威的“大众康复18法”。能够有效地缓解及预防颈肩腰腿痛。这18个动作分为三组，分别能缓解颈肩不适、腰部紧张、下肢紧张三种慢性劳损性问题。<br></h3> <p style="text-align: center; "><font color="#ff8a00"><b> 6个动作缓解颈肩不适</b></font><br></h3><p style="text-align: center; "><font color="#010101">手扶椅背弓弓背
拉抻脊柱背不累
像只猫咪伸懒腰
肩背放松不疲惫</font><font color="#ff8a00" style="font-weight: bold;"><br></font></h3> <h3>这个动作能提高胸椎灵活性，改善肩背不适，防止驼背，预防和延缓肩部和腰部劳损。
<font color="#ff8a00"><b>操作要点：</b></font>每组6-10次，重复2-4组。整个练习过程中会有轻度酸痛和牵拉感，不应该有明显的疼痛。<br></h3> <h3><div style="text-align: center;"><b style="color: rgb(255, 138, 0); line-height: 1.8;">四向点头</b></div><font color="#ff8a00">
</font><div style="text-align: center;"><span style="line-height: 1.8;"><font color="#010101">四向把头点</font></span></div><div style="text-align: center;"><font color="#010101"><span style="line-height: 1.8;">锻</span><span style="line-height: 1.8;">炼颈和肩</span></font></div><div style="text-align: center;"><font color="#010101"><span style="line-height: 1.8;">动作</span><span style="line-height: 1.8;">很</span><span style="line-height: 1.8;">简单</span></font></div><div style="text-align: center;"><font color="#010101"><span style="line-height: 1.8;">贵在每</span><span style="line-height: 1.8;">天</span></font><span style="line-height: 1.8;"><font color="#010101">练</font></span></div></h3> <h3>放松颈部肌肉，改善肩颈部不适，预防颈椎病。
注意保持躯干正直，用力不可过大，以免反而给颈椎造成过大压力。
<font color="#ff8a00"><b>操作要点：</b></font>往前后左右四个方向点头，动作流畅、缓慢，有轻度酸痛和牵拉感。每组5次，重复3-5组。<br></h3> <h3><strong style="max-width: 100%; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; letter-spacing: 0.544px; orphans: 2; text-align: center; white-space: normal; word-wrap: break-word !important; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; color: rgb(252, 180, 43); word-wrap: break-word !important; overflow-wrap: break-word !important;"> 靠墙天使</span></strong><br></h3><p style="orphans: 2; text-align: center;"><font face="微软雅黑" color="#010101"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;">背部紧靠墙壁</span></font></h3><p style="orphans: 2; text-align: center;"><font face="微软雅黑" color="#010101"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;">外展打开双臂</span></font></h3><p style="orphans: 2; text-align: center;"><font face="微软雅黑" color="#010101"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;">贴墙缓缓而上</span></font></h3><h3><span style="max-width: 100%; font-variant-ligatures: normal; orphans: 2; text-align: center; word-wrap: break-word !important; overflow-wrap: break-word !important;"><font face="微软雅黑" color="#010101"><span style="max-width: 100%; font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal; word-wrap: break-word !important; overflow-wrap: break-word !important;"></span></font></span></h3><h3><strong style="max-width: 100%; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; letter-spacing: 0.544px; orphans: 2; text-align: center; white-space: normal; word-wrap: break-word !important; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; color: rgb(252, 180, 43); word-wrap: break-word !important; overflow-wrap: break-word !important;"></span></strong></h3><p style="orphans: 2; text-align: center;"><font face="微软雅黑"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;"><font color="#010101">徐徐回到原状</font></span></font></h3> <h3>提高肩部灵活性和肩胛稳定性，缓解肩颈部紧张。</h3><h3>
<font color="#ff8a00"><b>操作要点：</b></font>背部紧贴墙面，双手侧平举，向上屈肘90度，掌心朝前，将手臂完全贴住墙面。</h3><h3>
同时手臂沿墙壁向上伸展，然后沿原路慢慢回到起始位置。
每组6-10次，重复2-4组。<br></h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><font color="#ff8a00"><b>蝴蝶展翅</b></font></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">双肘平举要到位</span></div><div style="text-align: center;"><span style="line-height: 1.8;">向内收紧别怕累</span></div><div style="text-align: center;"><span style="line-height: 1.8;">像只蝴蝶展翅飞</span></div><div style="text-align: center;"><span style="line-height: 1.8;">改善含胸和驼背</span></div></h3> <h3>提高肩胛稳定性，改善圆肩驼背姿态，提高肩关节力量，改善肩颈部紧张。</h3><h3>
<font color="#ff8a00">操作要点</font>：可以徒手，也可以双手各握一瓶矿泉水。</h3><h3>
双臂形成“W”形，保持2秒。每组进行10-15次，重复2-4组。
练习过程中身体不要有明显的疼痛。<br></h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><b><font color="#ff8a00">招财猫咪</font></b></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">手臂一上一下</span></div><div style="text-align: center;"><span style="line-height: 1.8;">交替重复多下</span></div><div style="text-align: center;"><span style="line-height: 1.8;">勤练加强肩部</span></div><div style="text-align: center;"><span style="line-height: 1.8;">肩肘功能不差</span></div></h3> <h3>长期伏案容易引起肩痛，多练这个动作可提高肩胛稳定性，增加肩袖力量，缓解肩颈部紧张，肩部塑型。
<font color="#ff8a00">操作要点</font>：保持上臂始终与地面平行，一侧手臂向上旋转，一侧手臂向下旋转，到最大位置处保持2秒，然后回到起始位置。
每组进行10-15次，重复2-4组。
</h3><h3><br></h3> <section style="max-width: 100%; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; orphans: 2; text-align: justify; white-space: normal; line-height: 27.2px; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section class="" style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section class="" data-color="#fcb42b" style="max-width: 100%; border: 0px none; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; text-align: center; word-wrap: break-word !important; overflow-wrap: break-word !important;"><strong style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; color: rgb(252, 180, 43); word-wrap: break-word !important; overflow-wrap: break-word !important;">壁虎爬行</span></strong></h3><p style="max-width: 100%; clear: both; min-height: 1em; text-align: center; word-wrap: break-word !important; overflow-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"></h3></section></section></section></section></section></section></section></section></section></section></section></section></section><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; orphans: 2; white-space: normal; text-align: center; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">身体稳定向前压</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; orphans: 2; white-space: normal; text-align: center; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">双手扶墙往上爬</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; orphans: 2; white-space: normal; text-align: center; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">上下重复需多次</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; orphans: 2; white-space: normal; text-align: center; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">配合呼吸练肩胛</h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; orphans: 2; white-space: normal; text-align: justify; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">爬墙动作主要是针对肩关节功能受限的人群。<br style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; letter-spacing: 0.544px; orphans: 2; text-align: -webkit-center; white-space: normal; word-wrap: break-word !important; overflow-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; orphans: 2; white-space: normal; text-align: justify; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">改善肩关节灵活性，强化上肢力量，同时也具有一定改善肩关节前屈功能，拉伸背部肌肉的作用。</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; letter-spacing: 0.544px; orphans: 2; text-align: -webkit-center; white-space: normal; word-wrap: break-word !important; overflow-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; orphans: 2; white-space: normal; text-align: justify; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(252, 180, 43); word-wrap: break-word !important; overflow-wrap: break-word !important;"><strong style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;">操作要点：</strong></span>每组6-10次，重复2-4组。</h3> <p style="text-align: left;"><strong style="max-width: 100%; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; letter-spacing: 0.544px; orphans: 2; text-align: -webkit-center; white-space: normal; word-wrap: break-word !important; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(252, 180, 43); font-size: 18px; word-wrap: break-word !important; overflow-wrap: break-word !important;"> 6个动作缓解腰部紧张</span></strong><br></h3><p style="text-align: left;"><strong style="max-width: 100%; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; letter-spacing: 0.544px; orphans: 2; text-align: -webkit-center; white-space: normal; word-wrap: break-word !important; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(252, 180, 43); font-size: 18px; word-wrap: break-word !important; overflow-wrap: break-word !important;"><br></span></strong></h3><p style="orphans: 2; text-align: -webkit-center;"><font color="#fcb42b" face="微软雅黑"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;"><b>“4”字拉伸</b></span></font></h3><p style="orphans: 2; text-align: -webkit-center;"><font face="微软雅黑" color="#010101"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;"><br></span></font></h3><p style="orphans: 2; text-align: -webkit-center;"><font face="微软雅黑" color="#010101"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;">单腿“4”字往上翘，</span></font></h3><p style="orphans: 2; text-align: -webkit-center;"><font face="微软雅黑" color="#010101"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;">保持姿势固定脚，</span></font></h3><p style="orphans: 2; text-align: -webkit-center;"><font face="微软雅黑" color="#010101"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;">身体前压深呼吸，</span></font></h3><p style="orphans: 2; text-align: -webkit-center;"><font face="微软雅黑" color="#010101"><span style="font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal;"></span></font><span style="color: rgb(1, 1, 1); font-size: 18px; letter-spacing: 0.544px; line-height: 32.4px; white-space: normal; font-family: 微软雅黑;">经常练习腰胯好</span></h3> <h3>拉伸臀部肌肉，提高髋关节灵活性，缓解腰部紧张。
<font color="#ff8a00">操作要点</font>：骨盆和脊柱保持在中立位，不要弓背，在臀部有明显牵拉感的位置，保持20-30秒，完成3-5次。<br></h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><b><font color="#ff8a00">侧向伸展</font></b></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">双手上举两交叉，</span></div><div style="text-align: center;"><span style="line-height: 1.8;">身体侧弯向旁拉，</span></div><div style="text-align: center;"><span style="line-height: 1.8;">左右交替做伸展</span><span style="line-height: 1.8;">，</span></div><div style="text-align: center;"><span style="line-height: 1.8;">松解腰部顶呱呱。</span></div></h3> <h3>拉伸躯干侧面肌肉，改善肩颈部和腰部紧张。
操作要点：弯曲至最大幅度，保持2秒。每组6-10次，重复2-4组。
<br></h3> <h3><span style="line-height: 30.6px;"><div style="text-align: center;"><b><font color="#ff8a00"><span style="line-height: 30.6px;">左右</span><span style="line-height: 30.6px;"></span><span style="line-height: 30.6px;"></span><span style="line-height: 30.6px;"></span></font></b><span style="line-height: 30.6px;"><b><font color="#ff8a00">互搏</font></b></span></div></span><span style="line-height: 30.6px;">
<div style="text-align: center;"><span style="line-height: 30.6px;">坐在</span><span style="line-height: 30.6px;">稳定椅子上，</span></div></span><span style="line-height: 30.6px;"><div style="text-align: center;"><span style="line-height: 30.6px;">双手</span><span style="line-height: 30.6px;">交</span><span style="line-height: 30.6px;">叉顶内膝，</span></div></span><span style="line-height: 30.6px;"><div style="text-align: center;"><span style="line-height: 30.6px;">大腿向</span><span style="line-height: 30.6px;">里</span><span style="line-height: 30.6px;">手</span><span style="line-height: 30.6px;">抵抗，</span></div></span><span style="line-height: 30.6px;"><div style="text-align: center;"><span style="line-height: 30.6px;">身体前倾不</span><span style="line-height: 30.6px;">能</span><span style="line-height: 30.6px;">忘</span><span style="line-height: 30.6px;"></span><span style="line-height: 30.6px;">。</span></div></span></h3> <h3><font color="#ff8a00">操作要点</font>：躯干前倾，但不要弓背。
静态发力，每次保持用力3-5秒，然后放松2-3秒。完成6-10次，重复2-4组。
<br></h3> <h3><div style="text-align: center;"><font color="#ff8a00"><b><span style="line-height: 30.6px;">站</span><span style="line-height: 30.6px;">姿</span></b></font><span style="line-height: 30.6px;"><font color="#ff8a00"><b>拉伸</b></font></span></div><span style="line-height: 30.6px;">
<div style="text-align: center;"><span style="line-height: 30.6px;">单腿站</span><span style="line-height: 30.6px;">姿抓脚面，</span></div></span><span style="line-height: 30.6px;"><div style="text-align: center;"><span style="line-height: 30.6px;">腿在躯</span><span style="line-height: 30.6px;">干靠后点，</span></div></span><span style="line-height: 30.6px;"><div style="text-align: center;"><span style="line-height: 30.6px;">降低难度</span><span style="line-height: 30.6px;">扶椅背，</span></div></span><span style="line-height: 30.6px;"><div style="text-align: center;"><span style="line-height: 30.6px;">缓解腰部</span><span style="line-height: 30.6px;">紧</span><span style="line-height: 30.6px;">和</span><span style="line-height: 30.6px;">酸</span><span style="line-height: 30.6px;"></span><span style="line-height: 30.6px;">。</span></div></span></h3> <h3>改善下背部紧张，预防腰部和膝关节劳损。
<font color="#ff8a00">操作要点</font>：保持拉伸姿势20-30秒，重复2-4组。<br></h3> <section style="max-width: 100%; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; orphans: 2; text-align: justify; white-space: normal; line-height: 27.2px; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section class="" style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section class="" data-color="#fcb42b" style="max-width: 100%; border: 0px none; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><section style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; text-align: center; word-wrap: break-word !important; overflow-wrap: break-word !important;"><strong style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(252, 180, 43); font-size: 18px; word-wrap: break-word !important; overflow-wrap: break-word !important;">靠椅顶髋</span></strong></h3><p style="max-width: 100%; clear: both; min-height: 1em; text-align: center; word-wrap: break-word !important; overflow-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"></h3></section></section></section></section></section></section></section></section></section></section></section></section></section><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; orphans: 2; white-space: normal; text-align: center; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">站姿双脚同肩宽，</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; orphans: 2; white-space: normal; text-align: center; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">躯干前倾后顶髋，</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; orphans: 2; white-space: normal; text-align: center; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">微微屈膝不向前，</h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; orphans: 2; white-space: normal; text-align: center; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">双臂贴耳尽量展。</h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; orphans: 2; white-space: normal; text-align: justify; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;">激活人体后侧链，改善圆肩驼背，强化身体后侧的力量。<br style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; letter-spacing: 0.544px; orphans: 2; text-align: -webkit-center; white-space: normal; word-wrap: break-word !important; overflow-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 16px; font-variant-ligatures: normal; orphans: 2; white-space: normal; text-align: justify; letter-spacing: 1.5px; line-height: 1.5em; word-wrap: break-word !important; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(252, 180, 43); word-wrap: break-word !important; overflow-wrap: break-word !important;"><strong style="max-width: 100%; word-wrap: break-word !important; overflow-wrap: break-word !important;">操作要点：</strong></span>完成6-10次，重复2-4组。</h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><font color="#ff8a00"><b>坐姿收腿</b></font></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">坐稳椅子身不晃，</span></div><div style="text-align: center;"><span style="line-height: 1.8;">双手扶在椅面上，</span></div><div style="text-align: center;"><span style="line-height: 1.8;">屈膝收腹腿并拢，</span></div><div style="text-align: center;"><span style="line-height: 1.8;">保持两秒回原状。</span></div></h3> <h3>提高核心力量，提高身体控制能力。
<font color="#ff8a00">操作要点</font>：完成6-10次，重复2-4组。<br></h3> <p style="text-align: center; "><font color="#ff8a00"><b>6个动作缓解下肢紧张</b></font><br></h3><p style="text-align: center; "><font color="#ff8a00"><b><br></b></font></h3><p style="text-align: center; "><span style="color: rgb(255, 138, 0);">足底滚压<b>
</b></span><font color="#010101">单腿赤脚踩球上
双手扶稳身不晃
顺时逆时各三圈
慢慢滚压足底爽</font><b style="color: rgb(255, 138, 0);"><br></b></h3> <h3>改善足底筋膜弹性，改善步态，缓解下肢紧张，缓解疲劳。
<font color="#ff8a00">操作要点</font>：每组进行8-10次，重复2-4组。<br></h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><font color="#ff8a00">对椅顶膝</font></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">双手扶椅分腿立</span></div><div style="text-align: center;"><span style="line-height: 1.8;">前脚距椅两分米</span></div><div style="text-align: center;"><span style="line-height: 1.8;">脚跟不动缓顶膝</span></div><div style="text-align: center;"><span style="line-height: 1.8;">保持拉伸多受益</span></div></h3> <h3>提高踝关节灵活性，改善步态，缓解下肢紧张。
<font color="#ff8a00">操作要点</font>：每组进行8-10次，重复2-4组。<br></h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><font color="#ff8a00">单腿拾物</font></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">手扶椅背单腿站</span></div><div style="text-align: center;"><span style="line-height: 1.8;">膝盖微屈一点点</span></div><div style="text-align: center;"><span style="line-height: 1.8;">身体前倾像拾物</span></div><div style="text-align: center;"><span style="line-height: 1.8;">稳稳控制防跌绊</span></div></h3> <h3>提高身体平衡与稳定能力，防止跌倒，缓解下肢紧张。
<font color="#ff8a00">操作要点</font>：每组进行8-10次，重复2-4组。<br></h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><font color="#ff8a00">足踝绕环</font></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">保持脊柱正当中</span></div><div style="text-align: center;"><span style="line-height: 1.8;">稳定身体不晃动</span></div><div style="text-align: center;"><span style="line-height: 1.8;">转动脚踝内外侧</span></div><div style="text-align: center;"><span style="line-height: 1.8;">练习过程无疼痛</span></div></h3> <h3>提高踝关节灵活性和力量，缓解下肢紧张。
<font color="#ff8a00">操作要点</font>：向外侧慢慢转动脚踝10次，然后向内侧转动脚踝10次，重复2-4组。<br></h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><font color="#ff8a00">单腿提踵</font></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">扶住椅子单脚立</span></div><div style="text-align: center;"><span style="line-height: 1.8;">保持平衡往上提</span></div><div style="text-align: center;"><span style="line-height: 1.8;">慢慢下落需牢记</span></div><div style="text-align: center;"><span style="line-height: 1.8;">防止跌倒增腿力</span></div></h3> <h3>提高身体平衡与稳定能力，提高下肢力量，缓解下肢紧张。
<font color="#ff8a00">操作要点</font>：每组练习10-15次，重复2-4组。<br></h3> <h3><div style="text-align: center;"><span style="line-height: 1.8;"><font color="#ff8a00">触椅下蹲</font></span></div>
<div style="text-align: center;"><span style="line-height: 1.8;">双脚与肩同宽站</span></div><div style="text-align: center;"><span style="line-height: 1.8;">向后下蹲屈膝慢</span></div><div style="text-align: center;"><span style="line-height: 1.8;">双手向前水平伸</span></div><div style="text-align: center;"><span style="line-height: 1.8;">触椅站立重复练</span></div></h3> <h3>提高下肢力量和稳定性，提高核心稳定性。
<font color="#ff8a00">操作要点</font>：每组练习10-15次，重复2-4组。<br></h3> <h3 style="color: rgb(104, 49, 0); text-align: justify;"><span style="font-weight: bolder; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 18px; font-variant-ligatures: normal; letter-spacing: 0.43px; orphans: 2; text-align: center; white-space: normal; word-wrap: break-word !important;">以上便是为大家带来的如何改善颈肩腰腿疼的锻炼方式，大家在繁忙的工作学习之余，要记得多多关注自己的健康…… 保持良好的生活习惯。</span><br></h3><h3 style="color: rgb(104, 49, 0); text-align: justify;"><span style="font-weight: bolder; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 18px; font-variant-ligatures: normal; letter-spacing: 0.43px; orphans: 2; text-align: center; white-space: normal; word-wrap: break-word !important;"> ps:如果您有需要可以联系我们</span></h3><h3 style="color: rgb(104, 49, 0); text-align: justify;"><span style="font-weight: bolder; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 18px; font-variant-ligatures: normal; letter-spacing: 0.43px; orphans: 2; text-align: center; white-space: normal; word-wrap: break-word !important;"> 地址：荥阳第二人民医院三号楼负二楼中医康复科</span></h3><h3 style="text-align: justify;"><span style="color: rgb(51, 51, 51); font-weight: bolder; max-width: 100%; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 18px; font-variant-ligatures: normal; letter-spacing: 0.43px; orphans: 2; text-align: center; white-space: normal; word-wrap: break-word !important;"> 电话：</span><span style="line-height: 1.8;"><span style="font-weight: bolder;"><font color="#010101">王主任 150-9339-6162</font></span></span></h3><h3 style="text-align: justify;"><span style="font-weight: bolder;"><font color="#010101"> 王俊敏 130-8369-5832<br></font></span></h3><h3 style="text-align: justify;"><span style="font-weight: bolder;"><font color="#010101"><span style="max-width: 100%; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 18px; font-variant-ligatures: normal; letter-spacing: 0.43px; orphans: 2; text-align: center; white-space: normal; word-wrap: break-word !important;"></span></font></span></h3><h3 style="text-align: justify;"><span style="font-weight: bolder;"><font color="#010101"> 王恩龙 13592571710</font></span></h3><h3 style="text-align: justify;"><span style="font-weight: bolder;"><font color="#010101"></font></span><span style="color: rgb(1, 1, 1); font-weight: bolder; line-height: 1.8; text-align: center;"> 时文慧 18595630043</span></h3>