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  1. 长期肩膀痛，颈椎不舒服，可以练习一下这个动作，拉开筋骨，让气血运行顺畅，坚持练习

    media-production

    长期肩膀痛，颈椎不舒服，可以练习一下这个动作，拉开筋骨，让气血运行顺畅，坚持练习，疼痛自然就消失了。 1. 预备式：双脚与肩同宽，双手腹前叠掌。 ​ 2. 开掌平举：双臂侧平抬、立掌。 ​ 3. 双手插顶：上举过头，中指相对、掌心向上、用力上撑，手臂贴耳。 ​ 4. 下落还原：分掌、翻掌、缓缓落回腹前。

    2026-05-18T06:41:38.740Z