Small Gym, Home Office

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Small Gym, Home Office

Let’s make moves together!

让我们动起来

First, let’s check our posture before reading further…

首先,阅读前让我们先确认一下您的姿势

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Are you in this position? 是这样的?

Or this? 这样的?

Or even this? 还是这样的?

Now, let’s take a deep breath and then restore our posture according to the following picture:

现在,让我们深吸一口气,然后把姿势调整到如下图所示

A lot of people have to stay at home under the current situation. Gyms are closed and outdoor group sport activities are mostly cancelled. We start to move less and become more sedentary at home. You may notice your Wechat step counts dropping dramatically. Lots of people have now started home-based working, which leads them to sit more than before. While we are sitting so much at home, we may start to have back pain due to poor posture and lack of movement.

如今这个特殊时期,很多人都待在家里,健身房不开放,许多户外的团体活动也取消了。日常活动也骤减。你会发现微信运动的步数也明显的下降了。许多人开始了在家办公,意味着长时间的保持坐姿,一些因为不良姿势和缺乏运动导致的问题也找上门来,例如背痛。

 

So, let us give you some tips and advice to stay healthy and minimize pain. 所以,针对这系列问题,给出一些健康贴士和小建议。

 

  1. The most important thing is keeping good posture while you are standing or sitting, as the models below show. 重中之重,我们应当有一个良好的站姿或者坐姿。
  2. Change your posture every hour, so that your muscles and joints will not be stiff.

每隔一小时,应当改变一下你的姿势,这样我们的肌肉和关节就不会因为长时间维持一个姿势变得僵硬。

  1. Keep doing stretching and mobility exercises at home every day (see the following examples).

每天最好在家做一些伸展拉升的练习,以下简单的动作可以在家练习。

Cat and cow x 10 (猫式和牛式,每组十个)

Key pointers: put both hands under the shoulders, both knees under the hips. Breath in and arch the back, breath out and round your back.

要点:双手手掌按在地上,置在肩膊下面正中位置,跪在地上,两膝打开与臀部同一宽度。吸气时,下巴收紧,吐气时,腰背回到正位。

 

T spine mobility x 8 each side (脊柱伸展,每侧各8次)

Key pointers: Use breathing to guide the movement, keep the back flat.

要点:延展时随着呼吸动作,背部保持平稳,不要拱背塌腰。

 

Deep breathing x 10 (深呼吸,10次)

Key pointers: Keep the lower back sticking to the ground all the time. Breath in = raise the belly, breath out = keep the belly high all the time.

要点:下腰紧贴地面,吸气时,腹部慢慢上升,吐气时,

 

Dead bug x 8 each side (死虫式,每侧8次)

Key pointers: Keep the lower back sticking to the ground all the time, control your breathing. For beginners, you can start with arms only and put the legs on the ground.

要点:腰部紧贴地面,控制呼吸。对于初学者,可以先手臂开始尝试,双腿平放于地面。

 

LB stretch 30s x 2 (抱膝腰部拉伸,2组,每组30秒)

Hip stretch 30s x 2 (臀部拉伸,2组,每组30秒)

Neck stretch 30s x 2 (肩颈拉伸,2组,每组30秒)

We can use this series of exercises and stretches to maintain spine mobility and deep core stabilization.

我们可以充分利用这些练习来锻炼脊柱和稳定核心力量。

Hope you stay safe and healthy and see you soon!

希望你能度过一个身心健康的“长假”。

 

John Zhong provides physical therapy, sports rehabilitation and training at the Downtown (Xintiandi), Hongmei Road (Minhang) clinics. Click here to make an appointment with him.