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问题一
城市中高跟鞋穿走太多，总是双腿疼痛，小腿肌肉紧绷……
解决办法：腿后肌群伸展
步骤：
1.平躺后用牵引带(或者毛巾)绕过前脚掌。右腿向天花板方向伸直，双臂伸直双手抓好牵引带，但主要保持肩膀贴地。
2.双脚脚尖勾起，使右脚脚趾指向自己，左脚指向天花板。
3.保持30-60秒之后，右腿向外打开，牵引带握在右手中。按住坐骨使其贴地，保持30-60秒。换边。
1. After lying flat, use the traction belt (or towel) around the ball of the foot. Stretch your right leg toward the ceiling, arms straight and both hands on the strap, but keep your shoulders on the floor.
2. Place the toes of your right foot on your toes and your left foot on the ceiling.
3. After holding for 30-60 seconds, open the right leg outwards and hold the traction belt in the right hand. Press and hold the ischium to the floor for 30 to 60 seconds. In edge.
问题二
长时间伏案会导致圆肩(驼背的典型体态)和脊柱压缩。
解决办法：猫式拉伸
步骤：
1.双臂垂直于肩膀，手掌，膝盖着地。
2.吸气时，弯曲尾骨使臀部向上翘高朝向天花板，稍微抬头挺胸。
3.呼气时，从脊柱到脖颈向上拱起，脖子和头部放松低垂，下腹向内收。
4.重复几次呼吸。
1. Put your arms perpendicular to your shoulders, palms, and knees on the floor.
2. On the inhale, bend the coccyx so that the hips are cocked up toward the ceiling and lift the head slightly to the chest.
3. As you exhale, arch up from your spine to your neck, relax your neck and head and lower your abdomen inward.
4. Repeat several times.
问题三
拥堵的城市交通不仅浪费了大量时间，长时间坐在硬椅子上可能会导致下背部拉伤或者驼背。
解决办法：坐式拧转
步骤：
1.双腿盘好坐好。右手置于体后，左手放在右大腿外侧。
2.尽可能的坐直，从脊柱的底部开始拧转，头部也向同方向拧转，双眼看向右肩膀。
3.坚持30-60秒，然后换边。
1. Sit with your legs crossed. Place your right hand behind your body and your left hand on the outside of your right thigh.
2. Sit as straight as you can, starting at the base of your spine, turning your head in the same direction, eyes to your right shoulder.
3. Hold for 30-60 seconds, then switch sides.
问题四
有的时候，压力来自于同时处理过多任务。它可以体现在很多方面，例如上背部和肩颈酸痛。
解决办法：鹰臂
步骤：
1.盘腿坐好，将右臂放在左臂上方。肘部弯曲，掌心相对，双手合十。
2.把肘部上抬和肩膀齐平再向前伸，肩胛骨向外打开。
3.保持30-60秒，换另一侧。
1. Sit cross-legged with your right arm over your left. Elbows bent, palms facing each other, hands clasped.
2. Bring your elbows up to shoulder level and extend them forward, Withers out.
3. Hold for 30-60 seconds, switch sides.
问题五
因长时间打字而手腕和小臂疼痛?一直重复相同的动作会导致肌肉僵硬无力，造成疼痛和不适。

解决办法：手腕伸展
步骤：
1.双臂垂直于肩膀，手掌，膝盖着地。
2.拧转手腕，使手指指向自己的膝盖，然后稍微向后倾斜，让手腕内侧得到延展。
1. Put your arms perpendicular to your shoulders, palms, and knees on the floor.
2. Twist your wrist so that your fingers point to your knees, then lean back slightly to extend the inside of your wrist.