Day 3｜坐著也可以動：讓僵住的軀幹轉一轉

Day 3｜Seated Twist: Bring Movement Back to Your Torso

做到 Day 3 了。

前兩天，我們先從「知道自己的身體」開始，接著打開肩膀與胸口。

今天，我想把注意力再往下移一點——

來看看我們的腰和軀幹，還會不會好好地轉動。

想想我們一天有多少時間是坐著的？

吃飯坐著、工作坐著、滑手機坐著，有時候連休息也是換一張沙發繼續坐。😆

坐著本身不是壞事。

真正容易被我們忽略的是：坐了很久，身體卻幾乎沒有換過方向。

所以今天不用離開椅子。

我們就在椅子上，讓身體轉一轉。

但是如果你已經可以在早晨5分鐘做完所有伸展動作，那麼這篇就是繼續再提醒自己，要習慣這個生活節奏了！🍎
—

You’ve made it to Day 3.

During the first two days, we started by becoming aware of the body, then gently opened the shoulders and chest.

Today, let’s move our attention a little lower—

and see how comfortably our torso can rotate.

Think about how much of the day we spend sitting.

We sit while eating, working, scrolling through our phones—and sometimes even “resting” simply means moving to another chair or sofa. 😆

Sitting itself isn’t necessarily the problem.

What we often forget is that we may stay in the same position for a very long time without moving in another direction.

So today, you don’t even have to leave your chair.

Let’s simply turn.

So, if you can already finish all of these stretches (here 6 moves) in 5 to 15 minutes every morning, then let this post be a gentle reminder to keep going—until this simple routine becomes part of your natural rhythm of life.

—

今天的小動作：坐姿轉腰

Today’s Move: Seated Twist

找一張穩固、最好沒有輪子的椅子坐好。

雙腳自然踩在地面。

先把肩膀放鬆。

① 坐穩

先感覺左右坐骨是不是都穩穩地坐在椅子上。

不用刻意挺得很直，只要讓自己舒服地坐好。

② 吸氣，讓身體延伸

吸氣的時候，想像頭頂稍微往上延伸。

不是聳肩。

也不是把胸口硬挺起來。

只是讓自己不要縮成一團。

③ 吐氣，慢慢轉動軀幹

吐氣時，從軀幹慢慢轉向一側。

手可以輕輕放在大腿或椅子旁邊協助穩定，但不要用手硬把身體扭過去。

停留幾個自然呼吸。

回到中間。

再換另外一邊。


—

Choose a stable chair, preferably one without wheels, and place both feet comfortably on the floor.

Relax your shoulders first.

① Find a stable seated position

Notice whether both sides of your pelvis feel supported by the chair.

There’s no need to force yourself into a perfectly straight posture. Just sit comfortably.

② Inhale and lengthen

As you inhale, imagine the top of your head gently reaching upward.

Don’t shrug your shoulders or force your chest forward.

Simply give your torso a little more space.

③ Exhale and gently rotate

As you exhale, slowly rotate your torso to one side.

Your hands can rest lightly on your thigh or chair for support, but don’t use your arms to force yourself deeper into the twist.

Stay for a few natural breaths.

Return to the center.

Then repeat on the other side.


—

轉多少才算夠？

How Far Should You Twist?

這裡我反而不想告訴你「一定要轉到幾度」。

因為我們今天不是在測柔軟度。

轉到一個感覺得到伸展，但仍然可以舒服呼吸的位置，就可以了。

而且做左右兩邊的時候，可以偷偷觀察一下：

咦？我的左右兩邊一樣嗎？

也許往右很好轉，往左卻卡卡的。

也許轉動時，真正緊的不是腰，而是背。

這些都不用急著修正。

先發現它。

這就是我們這七天一直在練習的「覺察」。


—

I don’t want to give you a specific angle that you “should” be able to reach.

We’re not testing flexibility today.

Rotate only until you can feel a gentle stretch while still breathing comfortably.

And as you try both sides, notice something:

Do my left and right sides feel the same?

Maybe turning right feels easy while the left side feels restricted.

Maybe you expected to feel the stretch around your waist, but actually notice it more in your back.

You don’t need to fix everything immediately.

Notice it first.

That awareness is exactly what we’re practicing during these seven days.


—

🌿 Day 3｜精油小貼士

Aromatherapy Tip of the Day

今天我會選一個很有「清醒感」的味道：

🌿 迷迭香｜Rosemary

坐了一段時間之後，有時候不只是身體卡住，連腦袋都開始有點停滯。

這時候我喜歡把香氣當成一個很簡單的生活提示：

起來——或者至少轉一轉吧。😆

可以在伸展前，以適當方式聞聞自己喜歡的香氣，讓嗅覺成為「我要暫時離開工作模式、注意一下身體」的訊號。

精油不是用來把僵硬的腰「治好」。

它在這套練習裡扮演的角色比較像是：

提醒自己，我現在要把注意力帶回身體。


—

For Day 3, I’d choose an aroma that feels fresh and awakening:

🌿 Rosemary

After sitting for a long time, sometimes it isn’t only the body that feels stuck—our minds can start feeling sluggish too.

I like using aroma as a simple cue:

Get up—or at least give yourself a little twist. 😆

Before stretching, enjoying a familiar aroma can become a small ritual that signals:

“It’s time to step away from work mode and pay attention to my body.”

Essential oils aren’t here to “fix” a stiff back.

In this practice, scent simply serves as a reminder:

Bring your attention back to your body.


—

Day 3 小任務

Day 3 Practice

今天不用增加很多東西。

把前面的動作稍微串起來：

肩膀轉一圈 → 打開胸口 → 坐姿轉腰

然後今天多觀察一件事：

我的左右兩邊，有沒有不一樣？

不用急著把兩邊練成一模一樣。

你只要知道：

「喔，原來我的左邊比較緊。」

這就是今天的收穫。

Tomorrow, we’ll continue building our little routine:

Shoulder Rolls → Chest Opening → Seated Twist

And today, notice one new thing:

Do my two sides feel different?

You don’t need to make them perfectly symmetrical.

Simply realizing—

“Oh, my left side feels tighter.”

—is already useful information.


—

每天從伸展動作開始

Start Each Day with a Simple Stretch

三天以前，我們可能只是覺得：

「身體好像哪裡都卡卡的。」

現在，我希望你開始可以說得更清楚一點：

「我的肩膀比較緊。」

「胸口打開的時候，我會不自覺聳肩。」

「原來我往左轉，比往右轉困難。」

這就是我想做這個系列的原因。

健康管理不是等身體出問題之後，才突然開始做很多事情。

有時候只是每天花幾分鐘，

知道自己的身體現在在哪裡，再做一點它現在做得到的事。

今天，轉一轉就好。🌿

※ 若旋轉時出現尖銳疼痛、麻木、暈眩或疼痛向手腳延伸，請停止動作；已有持續性腰背或頸部疼痛者，應先由醫療專業人員評估。