形 · 30-second self-checks · 30 秒自我检查
30-Second Self-Checks
在家就能做的 7 个身体小检查
These are simplified versions of what our practitioners look at before and after SRM structural therapy. You are not looking for perfect, only for whether your two sides feel the same.
这些是醫道閣医师在 SRM 治疗前后会看的检查，简化成你在家也能做的版本。重点不是做到多标准，而是「左右两边一不一样」。
Years of using one hand more than the other slowly twist the body. One side ends up tighter, and pain often shows up where that twist collects. A difference you can feel between sides is a clue to where the pull might be coming from.
惯用手长年使用，身体会慢慢被带着扭过去，一边比较紧，痛常常出现在扭转累积的地方。你感觉得到的左右差异，就是线索，告诉我们张力可能从哪里来。
Turn your head转头测试
How · 怎么做Sit tall. Slowly turn your head to look over one shoulder, then the other.
坐正，慢慢转头，看向一边肩膀，再换另一边。
What to notice · 看什么Does your chin go as far on both sides? Does one side pull in the neck or between the shoulder blades?
下巴两边转得一样远吗？有没有一边在脖子或两肩胛之间拉住？
Reach behind your back双手背后摸
How · 怎么做Reach one hand over your shoulder and the other up from below, and try to bring the fingers together. Swap sides.
一手从肩上往下、一手从下往上，在背后让手指靠近。左右交换。
What to notice · 看什么Is the gap much bigger on one side? Does the front of the shoulder or the ribs pinch?
有一边的距离特别大吗？肩膀前面或肋骨会卡吗？
Spine line when sitting tall坐正看背沟
How · 怎么做Sit tall on a firm chair. Ask someone to look at (or photograph) your bare lower back.
坐在硬椅子上挺直，请家人看看（或拍下）你的下背。
What to notice · 看什么Does the groove of the spine line up with the centre of the buttocks? A clear sideways shift often comes with back pain.
脊椎的沟有没有对上臀沟？明显歪向一边的人，常常也有腰痛。
Bend, lean back, turn弯腰、后仰、转身
How · 怎么做Standing, bend forward slowly, then lean back, then turn to each side.
站着，慢慢弯腰，再后仰，再左右转身。
What to notice · 看什么Which movement is stuck? Does turning one way feel shorter? Where exactly do you feel it?
哪个动作最卡？往一边转是不是比较短？卡在哪个位置？
Rise onto your toes垫脚尖
How · 怎么做Hold a wall and rise onto your toes ten times. Look at your arches and heels.
扶着墙，垫脚尖十次，看看足弓和脚跟。
What to notice · 看什么Does each arch lift and the heel turn slightly in? A foot that stays flat and stiff leaves less room for the knee and pelvis above.
足弓有没有拱起、脚跟有没有微微往内？一直平平硬硬的脚，膝盖和骨盆就少了缓冲。
Squat蹲下
How · 怎么做Feet hip-width, toes slightly out. Squat as low as is comfortable, then stand.
双脚与髋同宽、脚尖微微朝外，舒服地蹲到底再站起来。
What to notice · 看什么Do your heels stay down? Do the knees follow the toes, or does one knee fall inward?
脚跟能不能踩住？膝盖有没有跟着脚尖方向，还是一边往内倒？
Open your mouth in a mirror照镜子张嘴
How · 怎么做Face a mirror and open your mouth slowly, as wide as is comfortable.
对着镜子，慢慢把嘴张到舒服的最大。
What to notice · 看什么Does your chin drift to one side? Is there a click? Can three fingers fit between your front teeth?
下巴有没有偏向一边？会不会响？上下门牙之间放得进三根手指吗？
Move slowly and stop at any sharp pain. Do not try these after a recent fall or injury, or if you have dizziness, numbness or weakness: see a doctor first. These checks are for curiosity, not diagnosis.
动作要慢，有刺痛就停。最近跌倒或受伤、有头晕、麻木或无力的人，先看医生，不要自己测。这些检查只是让你了解身体，不是诊断。
At your visit, your practitioner repeats checks like these before and after treatment, so you can feel the difference yourself. 来诊时，医师会在治疗前后做类似的检查，让你自己感受差别。