本篇僅記錄2025每日強迫自己做的頸椎/腰椎保健運動
- 2 Minute Neck Mobility (頸部活動度，熱身)
- Fix loss of cervical curve exercises (頸椎過直修正)
- Chin Tuck 2.0 (5-10 reps, 3 sets / daily)
- Prone Neck Lift (5-10 reps, 3 sets / daily)
- ProLordotic Exercise (10-15 reps, 3 sets / daily)
- FLIP exercise (10-15 reps, 3 sets / daily)
- Denal relax (1-15 mins /daily)
- Best Exercises for Lumbar Anterolisthesis
- Pelvic Tilts (6 times / daily)
- Knee-to-Chest Stretch (3 times / daily)
- McGill Curl Ups (6 reps on each side)
- Cross Crawl/Bird Dog (6 reps, 2 sets / daily)
- Side Planks ( 3 sets / daily)
