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習慣蹺手 坐姿前傾 寒背可致肩周炎

習慣做蹺手抱胸動作、電腦滑鼠放太前或坐姿過度前傾,均可導致圓肩,即早期寒背。圓肩不但影響外觀,令人看起來似很繃緊,更可致肩頸痛及肩周炎。上班族平日多進行伸展運動,放鬆胸肌等肌肉,並重新鍛煉肌力,有助改善圓肩,踢走寒背。 圓肩問題十分常見,專業伸展治療師表示,平日處理的求診個案當中,九成患者出現不同程度的圓肩,即肩部向內彎。部份人已經出現背痛、頸痛問題,或早期肩周炎,未能如常舉起手,例如舉手收衫等家務也做不到。患者的肩膊重心向前傾,肌肉包括胸肌、膊頭附近的三角肌會明顯繃緊。 「圓肩似拉長咗嘅橡筋」 經常維持錯誤姿勢是引致圓肩的元凶,他指出,尤其使用電腦時,習慣將滑鼠擺放太前,導致手臂長時間向前伸,令頸部附近的斜方肌、胸口附近的胸大肌、背肌等肌肉長時間收縮,便會形成圓肩。 另外,電腦螢幕放得太遠,都會令人前傾,座位與螢幕的正確距離應大約50至75厘米。胸前交叉蹺手也會影響背部及肩部肌肉,造成不良姿勢,加劇肩部向內彎,應盡量避免。本身的腰腹肌肉力量不足或無力人士,也會因坐姿向前傾而形成圓肩。 「圓肩就好似拉長咗嘅橡筋一樣,每日持續5至8個鐘以錯誤姿勢用電腦,肩膊會越嚟越繃緊,好疫痛、疲勞」。他說,不少求診者早期會服用消炎止痛藥,或其他方法如按摩控制病情,惟不糾正問題姿勢,最終也打回原形。 他表示,最年輕接受治療者是只有約12歲的初中生,原本希望改善肌肉力量,冀在學校的乒乓球比賽中取得好成績。惟檢查同時發現有圓肩問題,導致頸背痛。 在中學任教體育科的譚老師,約10年前曾因錯誤做運動致椎間盤移位,腰痛令她坐立不安,一度要暫停工作休息,向物理治療師及脊醫求助後情況有改善。至三年前再復發,腰痛令她不能與學生一起做運動,如打籃球等,只能在旁指導,並同時出現圓肩問題,「寒背唔雅觀,條頸成日好硬,個人好似成日耷落嚟」。 多做伸展運動鍛鍊背肌 她近期學習了伸展運動,鍛煉背肌、伸展關節後,圓肩及腰痛問題均有改善。自此更留意學生及同事的坐站姿勢,提醒大家避免寒背。她今年更成為學校的健康大使,教導同事進行伸展練習,「老師教書要成日企,每日又會用5、6個鐘低頭改簿,好多時有頸梗膊痛問題」。 源自澳洲的「C-R伸展」是結合了對抗伸展、瑜伽、普拉提、太極及搏擊等運動精粹的伸展治療方法,約20年前由一位哲學家發明,希望可紓緩肌肉痛楚及改善都市人的不良姿勢。