保健運動

以下運動可作日常保健用途。

如有任何不適,應盡快聯络你的脊醫。

( 請用滑鼠於以下任何圖片按一下,即可觀看動作示範及詳細指示。)

頸部活動

收摺下巴

Sit or stand with a straight back.  Tuck your chin in and hold for 5 sec.  Repeat 10 times.

前彎及後伸

Keeping your chin tucked in, flex your head forward.  Hold for 5 sec.  Then extend to the back and hold.  Repeat 10 times.

側彎

Keeping your chin tucked in, tilt your head to the left.  Hold for 5 sec.  Tilt to the right and hold.  Repeat 10 times.

側轉

頸部伸展運動

斜方肌

Keeping your chin tucked, put your right hand on the left side of  the head.  Pull head gently to the right and hold for 30 sec.  Slowly return to centre and then repeat on the other side.

肩胛提肌

Keeping your chin tucked, put your right hand on the left side of  the head.  Pull head gently to the right and turn your head down.  Hold for 30 sec and slowly return to centre.  Repeat on the other side.

旋轉肩膊

Put your hands on the shoulders and rotate clockwise 20 times.  Repeat in anti-clockwise direction.

背部及肩膊伸展運動

三角肌

Put left arm across your chest and hold it with the right arm.  Feel the stretch over the outer side of the left shoulder and hold for 30 sec.Put right arm across your chest and hold it with the left arm.  Feel the stretch over the outer side of the right shoulder and hold for 30 sec.

胸肌

Keep your chin tucked in, open your chest and pull both arms outward and backwards.  Hold for 30 sec while taking deep breathes.Keep your chin tucked in, open your chest and pull both arms outward and backwards.  Hold for 30 sec while taking deep breathes.Stand beside a wall.  Keep your chin tucked in, put your hand on the wall  with straight elbow.  Feel the stretch in the chest and hold for 30 sec.  Repeat on the other side.

三頭肌

Keep your chin tucked in, reach for your fingers  at the back.  Hold for 30 sec.Keep your chin tucked in, reach for your fingers  at the back.  Hold for 30 sec.

腰部伸展運動

抱膝

Bring one knee to the chest and hold with your hands.  Feel the stretch in the buttock and lower back.  Hold for 30 sec.  Repeat on other side, then with both knees together.

側彎

脊骨側旋

Lift one knee up to 90 degrees.  Twist your hip to opposite side and feel the stretch in your hip.  Hold for 30 sec.  Repeat on other side.

腿部伸展運動

內轉肌

Sit with knees bent and feet touching.  Hold feet with hands and bend upper body forward.  Feel stretch on the inside of both thighs.  Hold for 30 sec.Kneel with one leg and stretch out the other by the side.  Feel the stretch on the inside of the straight leg.  Hold for 30 sec.  Repeat on other side.

小腿

Standing with support, bend one leg in front and the other leg straight behind.  Make sure both feet are pointing straight ahead and the heel of the straight leg is touching the floor.  Feel stretch in the lower part of the straight leg and hold for 30 se

臀肌

Lay on your back with knees bent.  Rest one foot on opposite leg.  Pull the straight knee towards the chest and feel the stretch under the bent leg.  Hold for 30 sec.  Repeat on other side.While seated, bring one foot up to the opposite leg.  Bend upper body forward until a stretch is felt under the bent leg.  Hold for 30 sec.  Repeat on other side.Bend one knee in front of body and place the other leg straight behind.  Fold upper body forward until a stretch is felt under the front leg.  Hold for 30 sec.  Repeat on other side.

腿筋

Bend one knee with foot touching the inside of opposite knee.  Pull belly in while bending upper body forward.  Feel a strong stretch behind the straight leg and hold for 30 sec.  Repeat on other side.

臀屈肌

Kneel with one knee behind and support yourself with the front knee bent at 90 degrees.  Then maintain a straight back while feeling a stretch in the front of the back leg.  Hold for 30 sec.  Repeat on other side.

四頭肌

Standing with support, bend one knee and hold the foot at the back.  Feel the stretch at the front of thigh.  Hold for 30 sec.  Repeat on other side.

腰盆強化性運動* 請順以下次序做

1. 甲虫式

Lay on your back with knees bent.  Breathe in as you arch the lower back up.  Breathe out slowly while pressing lower back down on the floor.  Repeat 10 times.Lay on your back with straight legs.  Breathe in as you arch the lower back up.  Breathe out slowly while pressing lower back down on the floor.  Repeat 10 times.

2. 站立

While standing on both feet, perform the same actions as in Hook Lying or Supine positions.  Repeat 10 times.  This is best done standing against a wall.

3. 猫式

Kneel with hands and knees hip-width apart.  Curve back downwards and upwards slowly while breathing in and out, respectively.  Repeat 20 times.

4. 屈膝坐

Kneel with buttocks on heels.  Tilt pelvis forwards and backwards as in the lying position.  Repeat 10 times.

5. 屈膝跪

6. 敞髖坐

腰盆盤強化性運動(結合上下肢) * 請順以下次序做,並保持腰盆部姿勢如上

1. 仰臥

Tilt pelvis in.  Bend right leg to 90 degrees and bring left arm up to beside the ear.  Alternate with opposite arm and leg.  Repeat 20 times.

2. 橋式

1. Bend both legs and keep them hip-width apart.  Tilt pelvis in.  2. Push pelvis up slowly using your leg muscles, lifting your spine one segment at a time while maintaining pelvic tilt.  Hold for 3 sec.  3. Slowly lower down one segment at a time to ori

3. 四足式

1. Lift right arm up straight beside the ear.  2. Lift left leg up to a straight line.  3. Lift both right arm and left leg up while maintaining balance.  Hold for 5 sec.  4. Repeat on the other side and alternate 10 times.

4. 四足側旋式

Place right hand in the middle as support.  Turn your body to the left with left arm reaching straight up.  Hold for 5 sec.Place left hand in the middle as support.  Turn your body to the right with right arm reaching straight up.  Hold for 5 sec.  Repeat sequence for 10 times.

5. 屈膝坐至屈膝跪

Sitting on heels, trunk upright, tilt your pelvis in.  Raise buttocks up by extending hips.  Repeat 10 times.

6. 腹部緊縮

Bend both knees to 90 degrees over hips.  Tilt pelvis in.  Curl upper body up slowly using the abdominal muscles until shoulder blades lift off from floor.  Hold for 5 sec.  Repeat 10 times.

7. 卷曲軀幹

8. 坐後式

9. 躍進式

Stand at the end of the mat.  Tilt pelvis in.Perform lunge by bringing right leg forward and bend your knee to 90 degrees.  Alternate sides and repeat 10 times.

10. 蹲坐式

1. Stand with legs hip-width apart.  Tilt pelvis in.  2. Perform a squat by slowly bending knees while maintaining pelvic tilt.  3. Curl toes up to make sure body weight doesn't go forward over the knees.   Repeat 10 times.1. Stand with legs hip-width apart.  Tilt pelvis in.  2. Perform a squat by slowly bending knees while maintaining pelvic tilt.  3. Curl toes up to make sure body weight doesn't go forward over the knees.   Repeat 10 times.

姿勢改正及平衡力訓練

良好與不良站姿

Bad Posture -1. Neck forward  2. shoulders hunched  3. Back slouched  4. Hips forward  5. Knees bent.Good Posture - 1. Chin tucked in  2. Shoulders wide  3. Back straight  4. Abs flat  5. Legs straight

良好與不良坐姿

Bad Posture - 1. Slouched back  2. Gap between lower back and chair  3. Neck forwardGood Posture - 1. Shoulders open and relaxed  2. Lower back in contact with chair or back support  3. Neck straight and in line with spine

單腿平衡站立

Stand with bare feet on hard, non-carpeted floor. Lift one leg up to 90 degrees.  Focus your eyes on one spot and balance.  Then close your eyes.  You should be able to maintain balance for 30 sec.  Repeat on other side.Stand with bare feet on hard, non-carpeted floor. Lift one leg up to 90 degrees.  Focus your eyes on one spot and balance.  Then close your eyes.  You should be able to maintain balance for 30 sec.  Repeat on other side.