我的每日脊椎保健運動

本篇僅記錄2025每日強迫自己做的頸椎/腰椎保健運動

1. 2 Minute Neck Mobility  (頸部活動度，熱身)
2. 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)
3. 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)