By: TLS授証教練 Certified Coach – Tommy Cheung

有沒有試過站立一會，都會腰背疲憊，腳有很重的感覺？

我們日常逛街，買菜等日常工作，都會使用到肌肉，就會有損耗。身體很神奇，會分泌一些液體，每刻都會為你身體修補。不過這些液體使用完後，會有變黏，甚至變硬。而透過恆常伸展可預防這個情況。今回介紹5個日常的伸展動作，把我們以上遇到情況舒緩一下。

可以每天進行，五個動作為一組，每組可順序左右各做三次，每個動作保持10 – 15秒。記得保持呼吸喔﹗

Do you have times when you feel sore back after standing up for a period, and your feet starts feeling very heavy?

Our everyday activities, such as shopping, and walking will lead to muscle loss because we are regularly using our muscle. Thanks to our body mechanism, our body secrets a substance to help healing. However, these substances will get thicken or even harden after all. Stretching regularly helps to prevent this from happening. Here is 5 stretching exercises, which can help you smoothing the above situation.

You can do this set of stretching everyday, a set contains 5 different poses, repeat each side of the body three times, hold postures for 10 to 15 seconds. Remain regular breathing.

1. 脊椎伸展 Spain Stretching

腳與肩同寬，手向上伸直。Stand with your feet shoulder width apart. Bring both hands up to the sky.

2. 三角肌伸展 Deltoid Stretching

人站直，左手勾起右手, 右手伸直。Stand up right. Bring your arm across the front of your body. Holding onto it with the other arm.

3. 三頭肌伸展 Triceps Stretching

眼看前方，雙手放頭後方，握住手肘，左手只是輕微加力。Eyes look forward, put both hands behind head, grab elbow with one hand, slightly pressure.

4. 上背伸展（豎棘肌群上方）Upper back Stretching

腳比肩寬，頭要比心臟高，頭向下，眼看肚臍。Stand with your feet shoulder width apart. Head level above heart, head down, eyes look toward your belly.

5. 股四頭肌伸展 Quadriceps Stretching

保持平衡，右手握住腳背，膝頭指向下，左手向前申。Maintain balanced, grab right foot with right hand, knee pointing downward, left hand pointing toward the front.

溫馨提示：

1. 部份動作，可扶安全的固定物，保持平衡；
2. 伸展動作可緩慢進行時，避免彈震；
3. 進行伸展動作前，能配合暖身運動，效果更佳和安全。

Tips:

• To keep balanced, you can hold on to a near object.
• Take each movement slowly to avoid falling.
• For best result and safety, warm up your body before stretching.

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