{"id":4441,"date":"2026-11-08T04:18:18","date_gmt":"2026-11-07T20:18:18","guid":{"rendered":"https:\/\/www.virtuetcm.my\/tcm\/?page_id=4441"},"modified":"2026-11-08T05:04:48","modified_gmt":"2026-11-07T21:04:48","slug":"self-checks","status":"publish","type":"page","link":"https:\/\/www.virtuetcm.my\/tcm\/self-checks\/","title":{"rendered":"30-Second Self-Checks 30 \u79d2\u81ea\u6211\u6aa2\u67e5"},"content":{"rendered":"\n<style>.vtx{font-family:\"DM Sans\",sans-serif;color:#5f544d;max-width:1000px;margin:0 auto;padding:0 16px}\n.vtx .ey{font-size:12px;font-weight:500;letter-spacing:.14em;text-transform:uppercase;color:#3c6766;margin:0 0 12px;text-align:center}\n.vtx h1,.vtx h2{font-family:\"Cormorant Garamond\",serif;font-weight:400;color:#42210B;text-align:center;line-height:1.25}\n.vtx h1{font-size:clamp(2.1rem,4.6vw,3.2rem);margin:0 0 6px}\n.vtx h2{font-size:clamp(1.5rem,3vw,2.1rem);margin:0 0 10px}\n.vtx .zhh{font-size:20px;color:#7a4520;text-align:center;margin:0 0 18px}\n.vtx p{font-size:15.5px;line-height:1.85}\n.vtx .c{text-align:center;max-width:680px;margin-left:auto;margin-right:auto}\n.vtx .cta{text-align:center;margin:36px 0 10px}\n.vtx .cta a{display:inline-block;background:#42210B;color:#fff;padding:14px 26px;text-decoration:none;font-weight:500;margin:4px}\n.vtx .cta a.o{background:transparent;color:#42210B;border:1px solid #42210B}\n.vtx .fine{font-size:12.5px;color:#6b5f57;text-align:center}\n.vtx button{font-family:inherit}\n.scl{max-width:820px;margin:26px auto 0}\n.sc{display:grid;grid-template-columns:64px 1fr;gap:16px;background:#fff;border:1px solid #E6E1D6;border-left:4px solid #42210B;padding:20px;margin:0 0 14px}\n.sc .n{font-family:\"Cormorant Garamond\",serif;font-size:44px;color:#7a4520;line-height:1;text-align:center}\n.sc .t{font-family:\"Cormorant Garamond\",serif;font-size:24px;color:#42210B;margin:0 0 8px;line-height:1.2}\n.sc .t span{display:block;font-family:\"DM Sans\",sans-serif;font-size:15px;color:#7a4520;margin-top:2px}\n.sc p{font-size:14.5px;line-height:1.75;margin:0 0 10px}\n.sc b{display:block;color:#42210B;font-size:13px;letter-spacing:.06em;margin:0 0 2px}\n.sc a{color:#3c6766;font-size:14.5px}\n.vtx .warn{background:#F3EFE6;border-left:3px solid #7a4520;padding:16px 18px;margin:20px auto 0;max-width:820px;font-size:14.5px;line-height:1.75}\n.vtx .idea{background:#FAFAF8;border:1px solid #E6E1D6;padding:18px;margin:24px auto 0;max-width:820px;font-size:14.5px;line-height:1.8}\n@media (max-width:600px){.sc{grid-template-columns:1fr}.sc .n{text-align:left}}\n<\/style>\n<div class=\"vtx\">\n<p class=\"ey\">\u5f62 \u00b7 30-second self-checks \u00b7 30 \u79d2\u81ea\u6211\u6aa2\u67e5<\/p>\n<h1>30-Second Self-Checks<\/h1>\n<p class=\"zhh\">\u5728\u5bb6\u5c31\u80fd\u505a\u7684 7 \u500b\u8eab\u9ad4\u5c0f\u6aa2\u67e5<\/p>\n<p class=\"c\">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.<\/p>\n<p class=\"c\">\u9019\u4e9b\u662f\u91ab\u9053\u95a3\u91ab\u5e2b\u5728 SRM \u6cbb\u7642\u524d\u5f8c\u6703\u770b\u7684\u6aa2\u67e5\uff0c\u7c21\u5316\u6210\u4f60\u5728\u5bb6\u4e5f\u80fd\u505a\u7684\u7248\u672c\u3002\u91cd\u9ede\u4e0d\u662f\u505a\u5230\u591a\u6a19\u6e96\uff0c\u800c\u662f\u300c\u5de6\u53f3\u5169\u908a\u4e00\u4e0d\u4e00\u6a23\u300d\u3002<\/p>\n<div class=\"idea\"><b style=\"color:#42210B\">Why left and right? \u00b7 \u70ba\u4ec0\u9ebc\u770b\u5de6\u53f3\uff1f<\/b><br>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.<br>\u6163\u7528\u624b\u9577\u5e74\u4f7f\u7528\uff0c\u8eab\u9ad4\u6703\u6162\u6162\u88ab\u5e36\u8457\u626d\u904e\u53bb\uff0c\u4e00\u908a\u6bd4\u8f03\u7dca\uff0c\u75db\u5e38\u5e38\u51fa\u73fe\u5728\u626d\u8f49\u7d2f\u7a4d\u7684\u5730\u65b9\u3002\u4f60\u611f\u89ba\u5f97\u5230\u7684\u5de6\u53f3\u5dee\u7570\uff0c\u5c31\u662f\u7dda\u7d22\uff0c\u544a\u8a34\u6211\u5011\u5f35\u529b\u53ef\u80fd\u5f9e\u54ea\u88e1\u4f86\u3002<\/div>\n<div class=\"scl\">\n<div class=\"sc\"><div class=\"n\">1<\/div><div><p class=\"t\">Turn your head<span>\u8f49\u982d\u6e2c\u8a66<\/span><\/p><p><b>How \u00b7 \u600e\u9ebc\u505a<\/b>Sit tall. Slowly turn your head to look over one shoulder, then the other.<br>\u5750\u6b63\uff0c\u6162\u6162\u8f49\u982d\uff0c\u770b\u5411\u4e00\u908a\u80a9\u8180\uff0c\u518d\u63db\u53e6\u4e00\u908a\u3002<\/p><p><b>What to notice \u00b7 \u770b\u4ec0\u9ebc<\/b>Does your chin go as far on both sides? Does one side pull in the neck or between the shoulder blades?<br>\u4e0b\u5df4\u5169\u908a\u8f49\u5f97\u4e00\u6a23\u9060\u55ce\uff1f\u6709\u6c92\u6709\u4e00\u908a\u5728\u8116\u5b50\u6216\u5169\u80a9\u80db\u4e4b\u9593\u62c9\u4f4f\uff1f<\/p><a href=\"\/tcm\/neck-shoulder-pain\/\">\u9838\u80a9\u75db\u8abf\u7406 \u2192<\/a><\/div><\/div>\n<div class=\"sc\"><div class=\"n\">2<\/div><div><p class=\"t\">Reach behind your back<span>\u96d9\u624b\u80cc\u5f8c\u6478<\/span><\/p><p><b>How \u00b7 \u600e\u9ebc\u505a<\/b>Reach one hand over your shoulder and the other up from below, and try to bring the fingers together. Swap sides.<br>\u4e00\u624b\u5f9e\u80a9\u4e0a\u5f80\u4e0b\u3001\u4e00\u624b\u5f9e\u4e0b\u5f80\u4e0a\uff0c\u5728\u80cc\u5f8c\u8b93\u624b\u6307\u9760\u8fd1\u3002\u5de6\u53f3\u4ea4\u63db\u3002<\/p><p><b>What to notice \u00b7 \u770b\u4ec0\u9ebc<\/b>Is the gap much bigger on one side? Does the front of the shoulder or the ribs pinch?<br>\u6709\u4e00\u908a\u7684\u8ddd\u96e2\u7279\u5225\u5927\u55ce\uff1f\u80a9\u8180\u524d\u9762\u6216\u808b\u9aa8\u6703\u5361\u55ce\uff1f<\/p><a href=\"\/tcm\/frozen-shoulder\/\">\u4e94\u5341\u80a9\u8abf\u7406 \u2192<\/a><\/div><\/div>\n<div class=\"sc\"><div class=\"n\">3<\/div><div><p class=\"t\">Spine line when sitting tall<span>\u5750\u6b63\u770b\u80cc\u6e9d<\/span><\/p><p><b>How \u00b7 \u600e\u9ebc\u505a<\/b>Sit tall on a firm chair. Ask someone to look at (or photograph) your bare lower back.<br>\u5750\u5728\u786c\u6905\u5b50\u4e0a\u633a\u76f4\uff0c\u8acb\u5bb6\u4eba\u770b\u770b\uff08\u6216\u62cd\u4e0b\uff09\u4f60\u7684\u4e0b\u80cc\u3002<\/p><p><b>What to notice \u00b7 \u770b\u4ec0\u9ebc<\/b>Does the groove of the spine line up with the centre of the buttocks? A clear sideways shift often comes with back pain.<br>\u810a\u690e\u7684\u6e9d\u6709\u6c92\u6709\u5c0d\u4e0a\u81c0\u6e9d\uff1f\u660e\u986f\u6b6a\u5411\u4e00\u908a\u7684\u4eba\uff0c\u5e38\u5e38\u4e5f\u6709\u8170\u75db\u3002<\/p><a href=\"\/tcm\/back-pain\/\">\u8170\u80cc\u75db\u8abf\u7406 \u2192<\/a><\/div><\/div>\n<div class=\"sc\"><div class=\"n\">4<\/div><div><p class=\"t\">Bend, lean back, turn<span>\u5f4e\u8170\u3001\u5f8c\u4ef0\u3001\u8f49\u8eab<\/span><\/p><p><b>How \u00b7 \u600e\u9ebc\u505a<\/b>Standing, bend forward slowly, then lean back, then turn to each side.<br>\u7ad9\u8457\uff0c\u6162\u6162\u5f4e\u8170\uff0c\u518d\u5f8c\u4ef0\uff0c\u518d\u5de6\u53f3\u8f49\u8eab\u3002<\/p><p><b>What to notice \u00b7 \u770b\u4ec0\u9ebc<\/b>Which movement is stuck? Does turning one way feel shorter? Where exactly do you feel it?<br>\u54ea\u500b\u52d5\u4f5c\u6700\u5361\uff1f\u5f80\u4e00\u908a\u8f49\u662f\u4e0d\u662f\u6bd4\u8f03\u77ed\uff1f\u5361\u5728\u54ea\u500b\u4f4d\u7f6e\uff1f<\/p><a href=\"\/tcm\/back-pain\/\">\u8170\u80cc\u75db\u8abf\u7406 \u2192<\/a><\/div><\/div>\n<div class=\"sc\"><div class=\"n\">5<\/div><div><p class=\"t\">Rise onto your toes<span>\u588a\u8173\u5c16<\/span><\/p><p><b>How \u00b7 \u600e\u9ebc\u505a<\/b>Hold a wall and rise onto your toes ten times. Look at your arches and heels.<br>\u6276\u8457\u7246\uff0c\u588a\u8173\u5c16\u5341\u6b21\uff0c\u770b\u770b\u8db3\u5f13\u548c\u8173\u8ddf\u3002<\/p><p><b>What to notice \u00b7 \u770b\u4ec0\u9ebc<\/b>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.<br>\u8db3\u5f13\u6709\u6c92\u6709\u62f1\u8d77\u3001\u8173\u8ddf\u6709\u6c92\u6709\u5fae\u5fae\u5f80\u5167\uff1f\u4e00\u76f4\u5e73\u5e73\u786c\u786c\u7684\u8173\uff0c\u819d\u84cb\u548c\u9aa8\u76c6\u5c31\u5c11\u4e86\u7de9\u885d\u3002<\/p><a href=\"\/tcm\/plantar-fasciitis\/\">\u8db3\u5e95\u7b4b\u819c\u708e \u2192<\/a><\/div><\/div>\n<div class=\"sc\"><div class=\"n\">6<\/div><div><p class=\"t\">Squat<span>\u8e72\u4e0b<\/span><\/p><p><b>How \u00b7 \u600e\u9ebc\u505a<\/b>Feet hip-width, toes slightly out. Squat as low as is comfortable, then stand.<br>\u96d9\u8173\u8207\u9ad6\u540c\u5bec\u3001\u8173\u5c16\u5fae\u5fae\u671d\u5916\uff0c\u8212\u670d\u5730\u8e72\u5230\u5e95\u518d\u7ad9\u8d77\u4f86\u3002<\/p><p><b>What to notice \u00b7 \u770b\u4ec0\u9ebc<\/b>Do your heels stay down? Do the knees follow the toes, or does one knee fall inward?<br>\u8173\u8ddf\u80fd\u4e0d\u80fd\u8e29\u4f4f\uff1f\u819d\u84cb\u6709\u6c92\u6709\u8ddf\u8457\u8173\u5c16\u65b9\u5411\uff0c\u9084\u662f\u4e00\u908a\u5f80\u5167\u5012\uff1f<\/p><a href=\"\/tcm\/knee-pain-not-always-the-knee\/\">\u819d\u84cb\u75db\u4e0d\u4e00\u5b9a\u662f\u819d\u84cb\u7684\u554f\u984c \u2192<\/a><\/div><\/div>\n<div class=\"sc\"><div class=\"n\">7<\/div><div><p class=\"t\">Open your mouth in a mirror<span>\u7167\u93e1\u5b50\u5f35\u5634<\/span><\/p><p><b>How \u00b7 \u600e\u9ebc\u505a<\/b>Face a mirror and open your mouth slowly, as wide as is comfortable.<br>\u5c0d\u8457\u93e1\u5b50\uff0c\u6162\u6162\u628a\u5634\u5f35\u5230\u8212\u670d\u7684\u6700\u5927\u3002<\/p><p><b>What to notice \u00b7 \u770b\u4ec0\u9ebc<\/b>Does your chin drift to one side? Is there a click? Can three fingers fit between your front teeth?<br>\u4e0b\u5df4\u6709\u6c92\u6709\u504f\u5411\u4e00\u908a\uff1f\u6703\u4e0d\u6703\u97ff\uff1f\u4e0a\u4e0b\u9580\u7259\u4e4b\u9593\u653e\u5f97\u9032\u4e09\u6839\u624b\u6307\u55ce\uff1f<\/p><a href=\"\/tcm\/tmj-jaw-pain\/\">\u4e0b\u5df4\u75db\u8207\u9873\u984e\u95dc\u7bc0 \u2192<\/a><\/div><\/div>\n<\/div>\n<div class=\"warn\"><b>Stop if it hurts \u00b7 \u75db\u5c31\u505c<\/b><br>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.<br>\u52d5\u4f5c\u8981\u6162\uff0c\u6709\u523a\u75db\u5c31\u505c\u3002\u6700\u8fd1\u8dcc\u5012\u6216\u53d7\u50b7\u3001\u6709\u982d\u6688\u3001\u9ebb\u6728\u6216\u7121\u529b\u7684\u4eba\uff0c\u5148\u770b\u91ab\u751f\uff0c\u4e0d\u8981\u81ea\u5df1\u6e2c\u3002\u9019\u4e9b\u6aa2\u67e5\u53ea\u662f\u8b93\u4f60\u4e86\u89e3\u8eab\u9ad4\uff0c\u4e0d\u662f\u8a3a\u65b7\u3002<\/div>\n<div class=\"cta\"><a href=\"https:\/\/app.acuityscheduling.com\/schedule.php?owner=27620609&#038;appointmentType=83266277\" data-vt-srm=\"kl|book\" target=\"_blank\" rel=\"noopener\">Book SRM \u00b7 Kuala Lumpur \u9810\u7d04\u5409\u9686\u5761\uff08Bangsar \/ Mont Kiara\uff09<\/a><a href=\"https:\/\/app.acuityscheduling.com\/schedule.php?owner=27620609&#038;appointmentType=100204902\" data-vt-srm=\"penang|book\" target=\"_blank\" rel=\"noopener\">Book SRM \u00b7 Penang \u9810\u7d04\u6ab3\u57ce<\/a><a class=\"o\" href=\"\/tcm\/where-does-it-hurt\/\">Where does it hurt? \u00b7 \u54ea\u88e1\u75db\uff1f<\/a><\/div>\n<p class=\"fine\">At your visit, your practitioner repeats checks like these before and after treatment, so you can feel the difference yourself. \u4f86\u8a3a\u6642\uff0c\u91ab\u5e2b\u6703\u5728\u6cbb\u7642\u524d\u5f8c\u505a\u985e\u4f3c\u7684\u6aa2\u67e5\uff0c\u8b93\u4f60\u81ea\u5df1\u611f\u53d7\u5dee\u5225\u3002<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u5f62 \u00b7 30-second self-checks \u00b7 30 \u79d2\u81ea\u6211\u6aa2\u67e5 30-Second Self-Checks \u5728\u5bb6\u5c31\u80fd\u505a\u7684 7 \u500b\u8eab\u9ad4\u5c0f\u6aa2\u67e5 These are simplified versions of what our<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":5,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-4441","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.virtuetcm.my\/tcm\/wp-json\/wp\/v2\/pages\/4441","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.virtuetcm.my\/tcm\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.virtuetcm.my\/tcm\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.virtuetcm.my\/tcm\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.virtuetcm.my\/tcm\/wp-json\/wp\/v2\/comments?post=4441"}],"version-history":[{"count":2,"href":"https:\/\/www.virtuetcm.my\/tcm\/wp-json\/wp\/v2\/pages\/4441\/revisions"}],"predecessor-version":[{"id":4463,"href":"https:\/\/www.virtuetcm.my\/tcm\/wp-json\/wp\/v2\/pages\/4441\/revisions\/4463"}],"wp:attachment":[{"href":"https:\/\/www.virtuetcm.my\/tcm\/wp-json\/wp\/v2\/media?parent=4441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}