10-minute stretching player

Total session: 10:00 · Includes preparation and side changes.

你準備好就開始

站姿抱膝式

Movement instructions

舒適站立，雙腳與肩同寬。 雙臂交叉，雙手放在對側肩膀上。 輕輕擁抱自己並慢慢呼吸。

背部保持舒適，避免聳肩緊繃。

準備開始5

開始計時重設

總計 (包含準備): 10:00 · 10:00 剩餘

接下來: 站姿抱膝式 · 0:55

倒數音效Test sound

想要一套可跟著做的流程嗎？ 在 app 中取得引導伸展 ↗

Your sequence

Both sides are included. Follow the movement instructions; move at your own pace.

1. 站姿抱膝式0:55
2. 手碰腳趾0:55
3. 寬腿前彎0:55
4. 弓步 · 兩側0:55
5. 嬰兒式0:54
6. 躺下0:54
7. 脊椎扭轉 · 兩側0:54
8. 仰躺腿後肌伸展 · 兩側0:54
9. 坐姿前屈0:54
10. 坐姿前屈0:54

Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. 隨時都可以暫停。重設可編輯設定。離開後不會儲存任何內容。 請保持此頁面開啟。畫面鎖定時聲音可能會停止；當你返回時，計時器會自動補上。

544 seconds moving + 56 seconds for preparation and changes. Changing settings resets playback. Timed sessions select movements from the app routine in order, repeating the sequence for longer sessions. Each exercise lasts 30–60 seconds in total, including both sides.

Based on the app routine: 全身.

This is a time-adjusted version of an existing app routine, not a newly reviewed exercise prescription. Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.