训练后这样拉恢复更快！10MIN上半身拉伸 肩背胸手臂一次拉开 舒缓酸痛紧绷｜10-Min Upper Body Stretch for Faster Post-Workout Recovery

嗨，我是 **YogaLadyM**！坐标北京 & 纽约，私人康复教练。 这里主要分享 **瑜伽｜普拉提｜拉伸｜运动康复｜居家跟练**。 频道已有 **100+ 免费跟练视频**，适合不同级别练习者，帮助改善日常酸痛、身体僵硬、体态问题，并提升灵活性、稳定性与整体运动能力。 希望让更多人在家，也能体验专业、高品质的康复运动课程。 --- 💜 系统课程｜B站充电 **哔哩哔哩充电 ¥50（约 $7）即可观看全部付费跟练视频**，包含多个系统课程，并持续更新。 目前课程包括： *1周7天脊柱抗衰｜初学者瑜伽* https://www.bilibili.com/video/BV1RFk... *黄金24式｜基础瑜伽体式精讲* https://www.bilibili.com/video/BV1Jue... *1周7天告别腰痛｜初学者瑜伽* https://www.bilibili.com/video/BV1B8t... *付费链接：* https://member.bilibili.com/mall/upow... --- 关注 YogaLadyM *YouTube*    / @yogaladym   *哔哩哔哩* https://space.bilibili.com/474883075 *商务合作* [yogaladym@gmail.com](mailto:yogaladym@gmail.com) --- 免责声明 开始任何运动计划前，如有受伤、疾病或其他健康问题，建议先咨询医生或专业医疗人员。 请根据自身情况判断动作是否适合，并遵循安全提示。运动存在受伤风险，参与练习即表示您自愿承担相关风险及可能产生的后果。 Hi, I’m YogaLadyM, a private rehabilitation coach based in Beijing & New York. I share Yoga | Pilates | Stretching | Exercise Rehabilitation | At-Home Workouts. Explore 100+ free follow-along videos for mobility, stiffness, posture, and everyday aches. 💜 Bilibili Membership ¥50 (~$7) unlocks all paid programs. 7-Day Spine Mobility & Healthy Aginghttps://www.bilibili.com/video/BV1RFk... 24 Essential Yoga Poseshttps://www.bilibili.com/video/BV1Jue... 7-Day Back Pain Reliefhttps://www.bilibili.com/video/BV1B8t... Membership:https://member.bilibili.com/mall/upow... YouTube:    / @yogaladymbilibili:   https://space.bilibili.com/474883075B... yogaladym@gmail.com Exercise at your own risk. Consult a qualified healthcare professional if you have an injury or medical condition.