問 我因為年齡(ling)比(bi)較(jiao)大了，經常坐(zuo)著工(gong)作，得了肩(jian)周炎，想問一下職場久(jiu)坐(zuo)族(zu)緩解肩(jian)周炎的運動有哪些？

答 緩(huan)解肩(jian)(jian)(jian)周炎的運動(dong)(dong)： 一、肩(jian)(jian)(jian)胛內(nei)收(shou)運動(dong)(dong)。患者采取(qu)(qu)坐姿(zi)或站立，先放松肩(jian)(jian)(jian)膀(bang)，接(jie)(jie)著(zhu)逐漸把兩(liang)邊肩(jian)(jian)(jian)胛骨(gu)向(xiang)內(nei)、向(xiang)下(xia)用力，促使(shi)兩(liang)邊肩(jian)(jian)(jian)胛骨(gu)靠近一點(dian)，運動(dong)(dong)過(guo)程中不要聳肩(jian)(jian)(jian)。 二、鐘擺(bai)運動(dong)(dong)。采取(qu)(qu)坐姿(zi)或站立，肩(jian)(jian)(jian)膀(bang)放松，手(shou)握(wo)礦泉水瓶，再(zai)(zai)(zai)向(xiang)前、向(xiang)后(hou)(hou)擺(bai)動(dong)(dong)，幅度(du)(du)由小(xiao)到(dao)大(da)(da)，來放松肩(jian)(jian)(jian)關(guan)節(jie)。 三、木(mu)棍運動(dong)(dong)。患者可先平躺，雙手(shou)掌心(xin)向(xiang)上(shang)，握(wo)住(zhu)(zhu)棍子(zi)(zi)兩(liang)端，接(jie)(jie)著(zhu)逐步往(wang)上(shang)舉至(zhi)極(ji)限(xian)的角度(du)(du)，停留約(yue)10秒后(hou)(hou)再(zai)(zai)(zai)慢(man)(man)慢(man)(man)放下(xia)來；雙手(shou)掌心(xin)向(xiang)上(shang)，握(wo)住(zhu)(zhu)棍子(zi)(zi)兩(liang)端，然后(hou)(hou)兩(liang)手(shou)肘(zhou)彎(wan)曲(qu)呈(cheng)90度(du)(du)，接(jie)(jie)著(zhu)逐步將棍子(zi)(zi)往(wang)受(shou)限(xian)角度(du)(du)的關(guan)節(jie)方向(xiang)移(yi)動(dong)(dong)，大(da)(da)約(yue)停留10秒后(hou)(hou)，再(zai)(zai)(zai)慢(man)(man)慢(man)(man)放松。 四、肩(jian)(jian)(jian)關(guan)節(jie)外(wai)展(zhan)運動(dong)(dong)。患者可采取(qu)(qu)坐姿(zi)，肩(jian)(jian)(jian)膀(bang)放松，將受(shou)限(xian)關(guan)節(jie)的手(shou)臂放在桌上(shang)，手(shou)肘(zhou)彎(wan)曲(qu)呈(cheng)90度(du)(du)，再(zai)(zai)(zai)逐步將前臂往(wang)上(shang)抬，一直(zhi)抬到(dao)受(shou)限(xian)角度(du)(du)后(hou)(hou)，停留約(yue)10秒，再(zai)(zai)(zai)慢(man)(man)慢(man)(man)放下(xia)來。注(zhu)意(yi)，必(bi)須(xu)等前面3個運動(dong)(dong)結(jie)束后(hou)(hou)，再(zai)(zai)(zai)做這個運動(dong)(dong)。