Page 14 - 三分鐘好療癒 香光安詳操

12 三分鐘，好療癒―香光安詳操 三分鐘安詳操 13

參 手部伸展 Arm stretches 肆 腳部伸展 Leg stretches

一. 手臂前側 一. 小腿伸展
Palmar side Stretching

1. 右手向前伸直，掌心朝上。左手把右手指頭往下 2. 換手，重覆動作。 1. 右腳往前伸直，腳板往上翹，伸展小腿後側的肌 2. 腳板向下踩，伸展小腿前側的肌肉。
壓，伸展手臂的掌側肌肉。 Change hands. Repeat the same movements. 肉。 Push your foot downwards, stretching the muscles in front of lower leg.
Stretch your right hand straight in front of you, palm up. Press the fingers Stretching the right leg straight ahead of you, flex your foot upwards,
of the right hand downwards with the left hand, stretching the palmar stretching the calf muscles.
side muscles of your forearm.

二. 手臂背側 三. 旋轉手腕 二. 旋轉腳踝
Dorsal side Rotating Rotating

1. 雙手掌心向下，輕握拳向下彎，伸展手臂的背側 1. 雙手輕握拳，旋轉手腕。 1. 旋轉右腳腳踝。 2. 換腳，重複小腿伸展，旋轉腳踝動作。
肌肉。 Forming the loose fists, rotate your wrists in circles. Rotate your right ankle in circles. Changing legs, repeat the "stretching" and "rotating" movements.
Stretching out your hands, form loose fists facing downwards. Flex your
fists downwards, stretching the dorsal side muscles of your forearms.