[基礎伸展] 上斜方肌 Upper trapezius stretch

By Mikael Häggström.When using this image in external works, it may be cited as:Häggström, Mikael (2014). "Medical gallery of Mikael Häggström 2014". WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.008. ISSN 2002-4436. Public Domain.orBy Mikael Häggström, used with permission. (Image:Gray409.png) [Public domain or Public domain], via Wikimedia Commons

上斜方肌是另一條肩頸相關的重要肌肉
與提肩胛肌關係密切

負責的動作有頸椎後仰, 同側側彎, 對側旋轉

而在肩膀的位置則負責肩胛骨的上提與上轉

Upper trapezius is another important muscle of neck-shoulder area
It has the close relationship with levator scapulae
The movement at the cervical are extension, same side side-bending, opposite side rotation
And the movement at the shoulder are elevation and upward rotation

上斜方肌過度緊繃的時候

常見的情況有
1. 頭部旋轉, 側彎活動受限
2. 肩關節活動障礙
3. 在枕骨下外側, 頸肩連線中點 或後3/1鎖骨處產生酸痛點
Some common conditions while upper trapezius is tight:
1. Neck side-bending and rotation limitation
2. Shoulder dysfunction

3. Tender points over the lateral suboccipital area, mid-point of the shoulder, or 1/3 of the clavicle

靜態伸展上斜方肌的動作是
1. 頭部向對側側彎加上同側旋轉
2. 對側手拉住頭部
3. 同側手向下固定
The static stretch includes the following movement:
1. Neck side bends to opposite side and turns to the same side.
2. Opposite hand holds the neck
3. Same side arm anchor at the bottom
Below is the standard static stretch of upper trapezius.

https://learnmuscles.com/glossary/upper-trapezius-stretching/

一樣由我示範如何執行動態伸展
頭部的姿勢維持不變
讓同一側的肩胛上抬, 再下壓
利用肩胛骨上下的動作進行上斜方肌的伸展
Let me show you how to perform dynamic stretch to this muscle
The head and opposite hand position remain.
The same side shoulder elevates up and down,
using scapula elevation/depression to stretch this muscle.

斜方肌也是辦公室一族非常容易不舒服的位置
藉由簡單的左右旋轉就可以分辨到底是斜方肌還是提肩胛肌的緊繃
Upper trapezius is also the common tight muscle among office population
By simply rotating your head to both sides, you can differentiate which muscle is truly tight.

本著作由I-Chen Liu, PT, MS, DPT, OCS製作，以創用CC 姓名標示-非商業性-相同方式分享 4.0 國際 授權條款釋出。