維持一分鐘，每天３次
![Fitting Room TW - 如何解決烏龜頸 (中文字幕) [-SMVmlv4p4s - 1083x609 - 5m00s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/4f33ba43-9361-4abe-a254-d54f4f75d4a7/Fitting_Room_TW_-_%E5%A6%82%E4%BD%95%E8%A7%A3%E6%B1%BA%E7%83%8F%E9%BE%9C%E9%A0%B8_(%E4%B8%AD%E6%96%87%E5%AD%97%E5%B9%95)_-SMVmlv4p4s_-_1083x609_-_5m00s.png)
舉起雙手（手上可以再增加負重）
![Fitting Room TW - 如何解決烏龜頸 (中文字幕) [-SMVmlv4p4s - 1083x609 - 5m22s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/187120cb-aea2-4be6-8eb2-b8216a6d36a3/Fitting_Room_TW_-_%E5%A6%82%E4%BD%95%E8%A7%A3%E6%B1%BA%E7%83%8F%E9%BE%9C%E9%A0%B8_(%E4%B8%AD%E6%96%87%E5%AD%97%E5%B9%95)_-SMVmlv4p4s_-_1083x609_-_5m22s.png)
臉拉+往上
![Fitting Room TW - 如何解決烏龜頸 (中文字幕) [-SMVmlv4p4s - 1083x609 - 6m39s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/f3c0e70d-7b8d-4893-b54b-8f44748214de/Fitting_Room_TW_-_%E5%A6%82%E4%BD%95%E8%A7%A3%E6%B1%BA%E7%83%8F%E9%BE%9C%E9%A0%B8_(%E4%B8%AD%E6%96%87%E5%AD%97%E5%B9%95)_-SMVmlv4p4s_-_1083x609_-_6m39s.png)
![Fitting Room TW - 如何解決烏龜頸 (中文字幕) [-SMVmlv4p4s - 1083x609 - 6m47s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/84c6577f-afb5-40be-ad32-6b34ce60800e/Fitting_Room_TW_-_%E5%A6%82%E4%BD%95%E8%A7%A3%E6%B1%BA%E7%83%8F%E9%BE%9C%E9%A0%B8_(%E4%B8%AD%E6%96%87%E5%AD%97%E5%B9%95)_-SMVmlv4p4s_-_1083x609_-_6m47s.png)
躺著縮下巴
source: https://youtu.be/pY4AVIQ1VY4
![啾c物理治療師 - 脖子前伸的大危機，頸椎想要再撐500年｜啾c物理治療師 [pY4AVIQ1VY4 - 1083x609 - 2m04s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/b53a7180-9da0-4e63-accf-553515b96385/%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_-_%E8%84%96%E5%AD%90%E5%89%8D%E4%BC%B8%E7%9A%84%E5%A4%A7%E5%8D%B1%E6%A9%9F%EF%BC%8C%E9%A0%B8%E6%A4%8E%E6%83%B3%E8%A6%81%E5%86%8D%E6%92%90500%E5%B9%B4%EF%BD%9C%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_pY4AVIQ1VY4_-_1083x609_-_2m04s.png)
墊毛巾靠牆
![啾c物理治療師 - 脖子前伸的大危機，頸椎想要再撐500年｜啾c物理治療師 [pY4AVIQ1VY4 - 1083x609 - 3m09s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/bd63a2a0-72c7-44a4-9dc9-cf9f4fb965b5/%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_-_%E8%84%96%E5%AD%90%E5%89%8D%E4%BC%B8%E7%9A%84%E5%A4%A7%E5%8D%B1%E6%A9%9F%EF%BC%8C%E9%A0%B8%E6%A4%8E%E6%83%B3%E8%A6%81%E5%86%8D%E6%92%90500%E5%B9%B4%EF%BD%9C%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_pY4AVIQ1VY4_-_1083x609_-_3m09s.png)
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向上拉彈力帶
![啾c物理治療師 - 脖子前伸的大危機，頸椎想要再撐500年｜啾c物理治療師 [pY4AVIQ1VY4 - 1083x609 - 3m23s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/670b78eb-9dae-4eef-a14e-1950c2731e3d/%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_-_%E8%84%96%E5%AD%90%E5%89%8D%E4%BC%B8%E7%9A%84%E5%A4%A7%E5%8D%B1%E6%A9%9F%EF%BC%8C%E9%A0%B8%E6%A4%8E%E6%83%B3%E8%A6%81%E5%86%8D%E6%92%90500%E5%B9%B4%EF%BD%9C%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_pY4AVIQ1VY4_-_1083x609_-_3m23s.png)
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向後拉彈力帶
![啾c物理治療師 - 脖子前伸的大危機，頸椎想要再撐500年｜啾c物理治療師 [pY4AVIQ1VY4 - 1083x609 - 3m30s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/d17a5502-3fe9-4584-a3fa-63f970e6c671/%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_-_%E8%84%96%E5%AD%90%E5%89%8D%E4%BC%B8%E7%9A%84%E5%A4%A7%E5%8D%B1%E6%A9%9F%EF%BC%8C%E9%A0%B8%E6%A4%8E%E6%83%B3%E8%A6%81%E5%86%8D%E6%92%90500%E5%B9%B4%EF%BD%9C%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_pY4AVIQ1VY4_-_1083x609_-_3m30s.png)
趴著
source: https://youtu.be/fJywDb-kxQ0
往屁股下方，與軀幹平行運動
![三個字SunGuts - 這個習慣害你烏龜頸！脖子前傾該怎麼辦？ [fJywDb-kxQ0 - 1083x609 - 5m22s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/ac28d2b5-d3a6-4c5e-8bd9-586ed85b96ad/%E4%B8%89%E5%80%8B%E5%AD%97SunGuts_-_%E9%80%99%E5%80%8B%E7%BF%92%E6%85%A3%E5%AE%B3%E4%BD%A0%E7%83%8F%E9%BE%9C%E9%A0%B8%EF%BC%81%E8%84%96%E5%AD%90%E5%89%8D%E5%82%BE%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F_fJywDb-kxQ0_-_1083x609_-_5m22s.png)
source: https://youtu.be/pY4AVIQ1VY4?t=257
![啾c物理治療師 - 脖子前伸的大危機，頸椎想要再撐500年｜啾c物理治療師 [pY4AVIQ1VY4 - 1083x609 - 4m18s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/612f5330-c7f8-41b5-be2b-db75661d8184/%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_-_%E8%84%96%E5%AD%90%E5%89%8D%E4%BC%B8%E7%9A%84%E5%A4%A7%E5%8D%B1%E6%A9%9F%EF%BC%8C%E9%A0%B8%E6%A4%8E%E6%83%B3%E8%A6%81%E5%86%8D%E6%92%90500%E5%B9%B4%EF%BD%9C%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_pY4AVIQ1VY4_-_1083x609_-_4m18s.png)
垂直的拉
![啾c物理治療師 - 脖子前伸的大危機，頸椎想要再撐500年｜啾c物理治療師 [pY4AVIQ1VY4 - 1083x609 - 4m25s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/8cd47a40-4baf-4a42-9d64-d8d3fb73f4ac/%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_-_%E8%84%96%E5%AD%90%E5%89%8D%E4%BC%B8%E7%9A%84%E5%A4%A7%E5%8D%B1%E6%A9%9F%EF%BC%8C%E9%A0%B8%E6%A4%8E%E6%83%B3%E8%A6%81%E5%86%8D%E6%92%90500%E5%B9%B4%EF%BD%9C%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_pY4AVIQ1VY4_-_1083x609_-_4m25s.png)
![啾c物理治療師 - 脖子前伸的大危機，頸椎想要再撐500年｜啾c物理治療師 [pY4AVIQ1VY4 - 1083x609 - 4m26s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/cbe23c06-02a5-45a1-8801-2fc3fffa4319/%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_-_%E8%84%96%E5%AD%90%E5%89%8D%E4%BC%B8%E7%9A%84%E5%A4%A7%E5%8D%B1%E6%A9%9F%EF%BC%8C%E9%A0%B8%E6%A4%8E%E6%83%B3%E8%A6%81%E5%86%8D%E6%92%90500%E5%B9%B4%EF%BD%9C%E5%95%BEc%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB_pY4AVIQ1VY4_-_1083x609_-_4m26s.png)
胸前拉伸
![三個字SunGuts - 這個習慣害你烏龜頸！脖子前傾該怎麼辦？ [fJywDb-kxQ0 - 1083x609 - 5m59s].png](https://s3-us-west-2.amazonaws.com/secure.notion-static.com/f8fd6f47-881a-42c3-9b07-cbb49ee6c706/%E4%B8%89%E5%80%8B%E5%AD%97SunGuts_-_%E9%80%99%E5%80%8B%E7%BF%92%E6%85%A3%E5%AE%B3%E4%BD%A0%E7%83%8F%E9%BE%9C%E9%A0%B8%EF%BC%81%E8%84%96%E5%AD%90%E5%89%8D%E5%82%BE%E8%A9%B2%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F_fJywDb-kxQ0_-_1083x609_-_5m59s.png)
維持一分鐘，每天３次
舉起雙手（手上可以再增加負重）
臉拉+往上
躺著縮下巴
source: https://youtu.be/pY4AVIQ1VY4
墊毛巾靠牆
向上拉彈力帶
向後拉彈力帶
趴著
source: https://youtu.be/fJywDb-kxQ0
往屁股下方，與軀幹平行運動
source: https://youtu.be/pY4AVIQ1VY4?t=257
垂直的拉
胸前拉伸