基本伸展操
柔軟度是維持健康的關鍵。在5~10分鐘的熱身之後伸展所有主要肌肉，每週至少2~3次，伸展到些微用力的程度。如果你有背部、關節、或是其他健康上的問題，請先與你的醫師聯絡。

俯臥、前臂支撐 仰臥、腰椎旋轉 膝靠胸運動 貓與駱駝型伸展操 頸椎側彎運動

肩膀繞圈運動 手腕彎曲 手腕伸展 三頭肌伸展 單手胸大肌伸展

梨狀肌伸展 鼠蹊部（內縮肌）伸展 站立四頭肌伸展 小腿肌伸展 阿基里斯腱伸展

MEDICAL REVIEW: Reviewed by Charlotte Grayson, MD, April 2007.

SOURCE DOCUMENTATION: Virginia Mason Medical Clinic. Reporting by Diedtra Henderson.

LEGAL DISCLAIMER: This tool is for general information purposes only and does not address individual circumstances. It may not be right for you and should not be relied upon in making decisions about your health. Always consult your doctor for medical advice.

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