上班族成日做到頸梗膊痛，尤其最近WFH，家中未必有很舒適健康的工作環境，加上長期低頭望電腦屏幕，放工又要碌手機，唔止做到眼突突，最慘連頭都突埋呀！其實這是由於頭部慣性向前伸，形成「烏龜頸」，久而久之可能引起勞損、頭痛和影響血液循環，而且外觀顯老又沒朝氣，以下就教你6個伸展和訓練動作，大部分在辦公室都做得到。
烏龜頸源自肌肉不均衡
出現「烏龜頸」的主要原因是肌肉不均衡，長期低頭望電腦、手機或打機，會令後頸僵硬，上斜方肌、胸大肌繃緊，而頸部深屈肌和背部的下斜方肌、前鋸肌則較弱，不知不覺令人寒背、縮膊和伸長頸。
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GET RID OF TEXT NECK WHILE USING CELL PHONE Smartphones, tablets, smart-watches and laptops have become a part of our everyday life. Too much tilted, head-forward posture for long periods of time however, will quickly lead to what many now call “Tech Neck”. Tech Neck is real and #thestruggleisreal What is this condition? How does it happen? How do I avoid this condition? Here are the answers to these questions. TEXT NECK SYNDROME It’s a repetitive stress injury to the neck due to excessive watching or texting on hand held devices over a long period of time without correcting posture. It is important to realize correcting posture now and then while using these devices. Because loading your neck in wrong posture increases unnecessary stress on small joints and discs in cervical spine which causes neck pain. Tips to avoid Neck pain 1. Posture- Always keep your head upright, ears aligned over shoulder. 2. Hold your device at eye level when reading from it to avoid excessive neck flexion. 3. Take frequent breaks to avoid excessive and continuous use of cell phone as it tightens neck muscles and increases neck pain. 4. Use technology wisely- Set alert or timer on your phone to correct posture every 15-20 minutes. 5. Stretch and move your your neck in all directions to lengthen your tight neck muscles in their efficient length. #posturecorrection#forwardheadposture#forwardhead#textnecksyndrome#textneck#neckpain#neckpainrelief#techneck# workfromhome#itindustry#physicaltherapy#physiotherapy#rehabilitation#fitness#flexibility#mobility
PhysioCare（@physio4care）分享的帖子 於 PDT 2020 年 4月 月 21 日 11:11 下午 發佈
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This image shows the muscles that get tight and the muscles that weaken when our posture is poor from working at desks. The problem is usually the weak muscles as they aren't being used and therefore aren't firing up properly and so the tight muscles try and help the weak muscles and overcompensate. The tight muscles then get overused and tense and that's where you feel the pain. This is called 'Upper Crossed Syndrome' and it can cause us to have a slouched posture and 'forward head posture'. I've been doing live videos all week to show you ways to prevent this condition and also to relieve the tension if you already have it. #uppercrossedsyndrome #neckpaintreatment #neckpainrelief #neckpainexercises #shouldertightness #tightshoulders #headacheprevention #slouched #forwardheadposture #techneck #backpainprevention #muscleimbalance #shouldertension #shoulderbladetension #posturalmuscles #deskjobproblems #levatorscapulae #levatorscapula #uppertrapezius #serratusanteriormuscle #upperbackmuscles #hunchedshoulders #hunchedover #workingfromhomelife #lockdownwork #quarantinestress #quarantinelife #sportmassagetherapist #sportmassagetherapy
Be Complete Massage（@becompletemassage）分享的帖子 於 PDT 2020 年 4月 月 18 日 7:49 上午 發佈
測試自己有沒有「烏龜頸」方法很簡單，可以背向牆壁站立，肩胛骨緊貼牆壁，正常後腦應該貼牆，側面看耳朵和肩膊垂直，相反後腦不貼牆，耳朵位置較肩膊前的話，代表你有烏龜頸和寒背問題。
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Posture can be corrected with right set of exercises and stretches✔️✔️✔️ Go to the link in our Bio and download App to start improving your posture today!👍 #posture #posturecorrector #forwardheadposture #forwardhead #textneck #textnecksyndrome #neckpain #neckpainrelief #fitness #health #posturecorrection #work #student #studentlife #techneck #itindustry
Text Neck Correction（@perfect_posture_app）分享的帖子 於 PDT 2020 年 4月 月 6 日 7:01 上午 發佈
動作1：頸部伸展
首先可以做簡單頸部伸展，頭分開向前後左右延伸，每個方向可停留大約15秒，想加加強力度亦可用手輔助，注意切忌太用力，只要感到有些微拉扯感即可，否則容易拉傷。
動作2：頭向後伸展
第二個動作同樣針對頸部，練習者可平視前方，然後頭部向後靠，同時控制不要向上仰，保持5至10秒，慢慢將頭放鬆還原，並重複以上步驟數次。緊記試著以溫和舒適的方式練習，不要為增加幅度而勉強。
動作3：轉動膊頭
頸梗伴隨的就是膊痛，如果想紓緩僵硬的肩膊和上背，可以將雙手搭住膊頭，向前向後轉動各10次，每次轉的幅度嘗試提高，速度不用快，最緊要個圈畫得夠大，帶動放鬆周邊肌肉。雖然這個動作小學生都識，但往往最容易被人忽略，在辦公室隨時坐著做都得。
動作4：前胸伸展
第四個動作主要伸展胸肌，練習者可以面對牆角，雙手按牆，心口向前壓，盡量打開肩膊，保持30秒後放鬆，重複數次。這個動作可以伸展繃緊的胸肌群。
動作5：加強肩胛骨運動
放鬆完胸肌，也要加強訓練後背，才能取得平衡。練習者可以舉起手呈V型，然後肩胛骨發力夾緊，同時手肘慢慢向內垂低，雙手呈W型，後背保持用力，然後雙手還原V型並放鬆，重複以上步驟數次。
動作6：蝗蟲式
最後一個是瑜伽式子「蝗蟲式」，練習者先趴在地上，然後頭和雙腿離地抬高並向上延伸，雙手向背部方向伸直，想加深力度的話可以手扣手，只有腹部貼地，這個動作可同時拉到胸肌，以及強化後背肌肉。
以上6個動作可以強化肌肉和紓緩繃緊感覺，踢走烏龜頸和雙下巴，不過最重要還是平日保持正確姿勢，即使長時間坐定定工作，也要記得定時起身活動一下呢。
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🔅Ideal Sitting Position🔅 ✅Monitor is at eye level ✅Arms and legs are 90/90 ✅Feet flat on the ground ✅Your back is touching all the way against the chair ✅Chair provides arm support when typing on keyboard . . . . . #officeergonomics #alignment #spinehealth #spinealigned #monitoreyelevel #lumbarsupport #forwardheadposture #teleworkinglife #betterposture #correctivecare #adjustment #spinaltraction #officelife #chiropractic #noneckpain #noheadaches #takebreaks #workefficiency #producitivity #focus #healthfirst #posturefirst #anatomy
Spine Specialist（@dr.rebeccalee）分享的帖子 於 PDT 2020 年 3月 月 31 日 10:40 上午 發佈
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