{"id":884,"date":"2018-04-23T08:24:56","date_gmt":"2018-04-23T08:24:56","guid":{"rendered":"http:\/\/queenspa.vn\/?p=884"},"modified":"2018-04-24T04:59:57","modified_gmt":"2018-04-24T04:59:57","slug":"5-basic-exercises-to-prevent-back-pain-for-office-worker","status":"publish","type":"post","link":"https:\/\/queenspa.vn\/vi\/news\/5-basic-exercises-to-prevent-back-pain-for-office-worker.html","title":{"rendered":"5 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng \u0111au l\u01b0ng cho c\u00e1c ch\u1ecb em c\u00f4ng s\u1edf"},"content":{"rendered":"

<\/p>\n

B\u1ea1n b\u1ecb \u0111au l\u01b0ng do ng\u1ed3i 1 ch\u1ed7 qu\u00e1 nhi\u1ec1u, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c ch\u1ecb em l\u00e0m vi\u1ec7c v\u0103n ph\u00f2ng. V\u1eady l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m \u0111au, m\u1ecfi l\u01b0ng? H\u00e3y c\u00f9ng tham kh\u1ea3o 5 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m \u0111au l\u01b0ng<\/strong> <\/a>m\u00e0 Queen Spa h\u01b0\u1edbng d\u1eabn d\u01b0\u1edbi \u0111\u00e2y nh\u00e9, s\u1ebd r\u1ea5t b\u1ed5 \u00edch \u0111\u1ea5y.<\/p>\n

\n

Massage body<\/strong><\/span><\/a> gi\u1ea3i ph\u00e1p gi\u00fap b\u1ea1n gi\u1ea3i b\u1ecf c\u0103ng th\u0103ng m\u1ec7t m\u1ecfi sau gi\u1edd l\u00e0m vi\u1ec7c v\u1ea5t v\u1ea3<\/p>\n<\/blockquote>\n

\"5
5 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng \u0111au l\u01b0ng<\/figcaption><\/figure>\n

\u0110\u1ea7u ti\u00ean b\u1ea1n ph\u1ea3i tu\u00e2n th\u1ee7 c\u00e1c quy t\u1eafc t\u1eadp th\u1ec3 d\u1ee5c<\/strong><\/span><\/h2>\n

Trong tu\u1ea7n \u0111\u1ea7u ti\u00ean, b\u1ea1n n\u00ean t\u1eadp c\u00e1c b\u00e0i t\u1eadp n\u00e0y t\u1eeb t\u1eeb, kh\u00f4ng l\u00e0m c\u0103ng c\u01a1 th\u1ec3 qu\u00e1 nhi\u1ec1u.<\/p>\n

B\u1ea1n b\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c l\u1eb7p l\u1ea1i c\u00e1c \u0111\u1ed9ng t\u00e1c n\u00e0y 2 \u2013 3 l\u1ea7n m\u1ed9t l\u1ea7n t\u1eadp, t\u0103ng d\u1ea7n l\u00ean v\u00e0 \u00a0khi c\u01a1 th\u1ec3 \u0111\u00e3 quen th\u00ec h\u00e3y luy\u1ec7n t\u1eadp t\u1edbi m\u1ee9c t\u1ed1i \u0111a.<\/p>\n

N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y \u0111au, m\u1ecfi l\u01b0ng th\u00ec h\u00e3y ngh\u1ec9 ng\u01a1i v\u00e0 th\u01b0 gi\u00e3n.<\/p>\n

Sau m\u1ed7i l\u1ea7n th\u1ef1c hi\u1ec7n xong\u00a0 \u0111\u1ed9ng t\u00e1c, th\u01b0 gi\u00e3n v\u00e0 th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 m\u1edbi ti\u1ebfp t\u1ee5c t\u1eadp.<\/p>\n

N\u00ean l\u01b0u \u00fd 5 \u0111\u1ed9ng t\u00e1c n\u00e0y c\u00f3 s\u1ef1 li\u00ean k\u1ebft v\u1edbi nhau, th\u1ef1c hi\u1ec7n xong \u0111\u1ed9ng t\u00e1c n\u00e0y m\u1edbi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c k\u1ebf ti\u1ebfp<\/p>\n

B\u00e0i t\u1eadp 1: K\u00e9o d\u00e3n c\u01a1 l\u01b0ng<\/strong><\/span><\/h3>\n

\u0110\u1ed9ng t\u00e1c n\u00e0y r\u1ea5t t\u1ed1t cho h\u1ec7 th\u1ea7n kinh, c\u1ed5 t\u1eed cung \u0111\u1eb7c bi\u1ec7t l\u00e0 t\u00e1c \u0111\u1ed9ng l\u00ean v\u00f9ng l\u01b0ng c\u1ee7a b\u1ea1n.<\/p>\n

\u0110\u1ea7u ti\u00ean, kh\u00e9p 2 ch\u00e2n, c\u00fai ng\u01b0\u1eddi xu\u1ed1ng d\u00f9ng 2 tay \u0111\u1ec3 n\u00e2ng h\u00f4ng c\u1ee7a b\u1ea1n cao h\u01a1n m\u1eb7t \u0111\u1ea5t. C\u1ed1 g\u1eafng nh\u00f3n ch\u00e2n l\u00ean \u0111\u1ec3 ch\u1ec9 c\u00f3 l\u00f2ng b\u00e0n tay v\u00e0 nh\u1eefng ng\u00f3n ch\u00e2n ch\u1ea1n v\u00e0o s\u00e0n. L\u01b0u \u00fd tay v\u00e0 ch\u00e2n b\u1ea1n ph\u1ea3i du\u1ed7i th\u1eb3ng. Ban \u0111\u1ea7u b\u1ea1n th\u1ef1c hi\u00ean trong v\u00f2ng 20 \u2013 30s sau \u0111\u00f3 t\u0103ng d\u1ea7n th\u1eddi gian l\u00ean.<\/p>\n

\"k\u00e9o
k\u00e9o d\u00e3n c\u01a1 l\u01b0ng<\/figcaption><\/figure>\n

Sau \u0111\u00f3 n\u1eb1m xu\u1ed1ng, d\u00f9ng 2 tay ch\u1ed1ng n\u00e2ng ph\u1ea7n tr\u00ean c\u01a1 th\u1ec3 cao nh\u1ea5t. N\u1ebfu b\u1ea1n l\u00e0m \u0111\u00fang, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y ngay l\u1eadp t\u1ee9c c\u01a1 l\u01b0ng c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n.<\/p>\n

\"k\u00e9o
k\u00e9o d\u00e3n c\u01a1 l\u01b0ng<\/figcaption><\/figure>\n

B\u00e0i t\u1eadp 2: Xoay ng\u01b0\u1eddi – d\u00e3n c\u01a1 l\u01b0ng hai b\u00ean<\/strong><\/span><\/h3>\n

B\u00e0i t\u1eadp n\u00e0y t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp l\u00ean c\u00e1c c\u01a1 \u1edf c\u1ed9t s\u1ed1ng \u1edf ng\u1ef1c, c\u00f3 t\u00e1c d\u1ee5ng t\u1ed1t l\u00ean d\u00e2y th\u1ea7n kinh n\u1ed1i v\u1edbi gan v\u00e0 c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng c\u1ee7a th\u1eadn.<\/p>\n

\"xoay
b\u00e0i t\u1eadp 2: xoay ng\u01b0\u1eddi – d\u00e3n c\u01a1 l\u01b0ng hai b\u00ean<\/figcaption><\/figure>\n

N\u1eb1m \u00fap tr\u00ean s\u00e0n, nghi\u00ean ng\u01b0\u1eddi \u00a0d\u00f9ng khu\u1ef7u tay nh\u1ea5c c\u01a1 th\u1ec3 l\u00ean, c\u1ed1 g\u1eafng ch\u1ec9 \u0111\u1ec3 khu\u1ef7u tay v\u00e0 m\u00e9 b\u00e0n ch\u00e2n ch\u1ea1m l\u00ean s\u00e0n. Sau \u0111\u00f3 k\u00e9o c\u01a1 h\u00f4ng xu\u1ed1ng h\u1ebft m\u1ee9c. C\u1ed1 g\u1eafng l\u00e0m c\u00e0ng ch\u1eadm c\u00e0ng t\u1ed1t. Th\u1ef1c hi\u1ec7n t\u01b0\u01a1ng t\u1ef1 cho b\u00ean tr\u00e1i.<\/p>\n

\n

>>> Xem th\u00eam: Ph\u01b0\u01a1ng ph\u00e1p massage c\u1ed5, vai, g\u00e1y<\/strong><\/span><\/a> gi\u00fap b\u1ea1n lo\u1ea1i b\u1ecf m\u1ec7t m\u1ecfi nhanh ch\u00f3ng.<\/p>\n<\/blockquote>\n

B\u00e0i t\u1eadp 3: Luy\u1ec7n t\u1eadp – d\u00e3n c\u01a1 sau l\u01b0ng<\/strong><\/span><\/h3>\n

B\u00e0i t\u1eadp n\u00e0y gi\u00fap t\u1eadp luy\u1ec7n c\u01a1 \u1edf c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng, gi\u00fap th\u01b0 gi\u00e3n c\u1ed9t s\u1ed1ng v\u00e0 k\u00edch th\u00edch qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i \u0111\u0129a \u0111\u1ec7m.<\/p>\n

\"luy\u1ec7n
b\u00e0i t\u1eadp 3: luy\u1ec7n t\u1eadp – d\u00e3n c\u01a1 sau l\u01b0ng<\/figcaption><\/figure>\n

N\u1eb1m ng\u1eefa ra s\u00e0n, u\u1ed1n cong \u0111\u1ea7u g\u1ed1i, hai tay du\u1ed7i th\u1eb3ng r\u1ed3i t\u1eeb t\u1eeb nh\u1ea5c ph\u1ea7n h\u00f4ng l\u00ean. L\u1eb7p l\u1ea1i \u0111\u1ed9ng t\u00e1c n\u00e0y nhi\u1ec1u l\u1ea7n. B\u1ea1n n\u00ean t\u1eadp ch\u1eadm, nh\u1eb9 nh\u00e0ng \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u0111a.<\/p>\n

B\u00e0i t\u1eadp 4: D\u00e3n c\u01a1 l\u01b0ng<\/strong><\/span><\/h3>\n
\"D\u00e3n
B\u00e0i t\u1eadp 4: D\u00e3n c\u01a1 l\u01b0ng<\/figcaption><\/figure>\n

B\u00e0i t\u1eadp n\u00e0y gi\u00fap k\u00e9o gi\u00e3n c\u1ed9t s\u1ed1ng, gi\u00fap c\u00e1c c\u01a1 \u1edf th\u1eaft l\u01b0ng ho\u1ea1t \u0111\u1ed9ng.<\/p>\n

Ng\u1ed3i l\u00ean s\u00e0n nh\u00e0, sau \u0111\u00f3 u\u1ed1n cong \u0111\u1ea7u g\u1ed1i, 2 tay \u0111an l\u1ea1i gi\u1eef ch\u1eaft ph\u1ea7n \u0111\u1ea7u g\u1ed1i. Nghi\u00eang c\u01a1 th\u1ec3 v\u1ec1 \u0111\u1eb1ng sau d\u00f9ng l\u01b0ng \u0111\u1ec3 n\u00e2ng c\u01a1 th\u1ec3. L\u01b0u \u00fd l\u00e0 \u0111\u1ea7u b\u1ea1n kh\u00f4ng ch\u1ea1m v\u1edbi m\u1eb7t\u00a0 s\u00e0n.<\/p>\n

B\u00e0i t\u1eadp 5: Luy\u1ec7n t\u1eadp c\u01a1 l\u01b0ng<\/strong><\/span><\/h3>\n
\"luy\u1ec7n
b\u00e0i t\u1eadp 5: luy\u1ec7n t\u1eadp c\u01a1 l\u01b0ng<\/figcaption><\/figure>\n

B\u00e0i t\u1eadp n\u00e0y quan tr\u1ecdng \u0111\u1ec3 t\u0103ng c\u01b0\u1eddng, luy\u1ec7n t\u1eadp c\u00e1c d\u00e2y ch\u1eb1ng \u1edf c\u1ed9t s\u1ed1ng. \u0110\u1ed9ng t\u00e1c n\u00e0y kh\u00e1 gi\u1ed1ng v\u1edbi \u0111\u1ed9ng t\u00e1c 1, nh\u01b0ng hai ch\u00e2n v\u00e0 hai tay c\u1ee7a b\u1ea1n dang r\u1ed9ng h\u01a1n so v\u1edbi vai. Gi\u1eef \u0111\u1ea7u h\u01b0\u1edbng xu\u1ed1ng s\u00e0n, di chuy\u1ec3n c\u01a1 th\u1ec3 v\u1edbi t\u01b0 th\u1ebf n\u00e0y trong v\u00f2ng 5 \u2013 7 ph\u00fat.<\/p>\n

Paul Bragg khuy\u00ean r\u1eb1ng, trong tu\u1ea7n \u0111\u1ea7u ti\u00ean b\u1ea1n n\u00ean t\u1eadp 1 l\u1ea7n, sau \u0111\u00f3 n\u00e2ng d\u1ea7n s\u1ed1 l\u1ea7n t\u1eadp trong nh\u1eefng tu\u1ea7n ti\u1ebfp theo khi c\u01a1 th\u1ec3 \u0111\u00e3 quen d\u1ea7n v\u1edbi b\u00e0i t\u1eadp.<\/p>\n

Theo:<\/strong> Queen spa \u0110\u00e0 N\u1eb5ng<\/a><\/span><\/p>\n

\u1ea2nh:<\/strong> internet<\/p>\n

<\/p>","protected":false},"excerpt":{"rendered":"

B\u1ea1n b\u1ecb \u0111au l\u01b0ng do ng\u1ed3i 1 ch\u1ed7 qu\u00e1 nhi\u1ec1u, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c ch\u1ecb em l\u00e0m vi\u1ec7c v\u0103n ph\u00f2ng. V\u1eady l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 gi\u1ea3m \u0111au, m\u1ecfi l\u01b0ng? H\u00e3y c\u00f9ng tham kh\u1ea3o 5 b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c gi\u1ea3m \u0111au l\u01b0ng m\u00e0 Queen Spa h\u01b0\u1edbng d\u1eabn d\u01b0\u1edbi \u0111\u00e2y nh\u00e9, s\u1ebd r\u1ea5t b\u1ed5 \u00edch \u0111\u1ea5y. Massage<\/p>\n","protected":false},"author":1,"featured_media":848,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[12],"tags":[64,62,63],"_links":{"self":[{"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/posts\/884"}],"collection":[{"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/comments?post=884"}],"version-history":[{"count":13,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/posts\/884\/revisions"}],"predecessor-version":[{"id":2055,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/posts\/884\/revisions\/2055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/media\/848"}],"wp:attachment":[{"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/media?parent=884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/categories?post=884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/queenspa.vn\/vi\/wp-json\/wp\/v2\/tags?post=884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}