July 13, 2018
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【簡單伸展操】擺脫熬夜睇波後的腰酸背痛
#終於捱眼瞓捱到今晚季軍戰了
#動一動舒筋活絡
#星期六放輕鬆
球賽半場休息伸展操
準備好零食啤酒，穿上愛隊球衣，不少球迷都愛窩在梳化上觀看球賽，甚至躺在床上看平板電腦，看著熒幕裡的球員球來球往，自己卻連續坐臥90分鐘動也不動！熬夜加上不適當的坐臥姿勢，球賽過後往往容易腰酸背痛。就趁球賽中場休息的15分鐘，起身活動一下吧！
動動肩
右手臂放在左手臂上，肘彎相交成十字，左手臂向上彎起用力拉向自己，維持動作10秒，左右手交替做10次。
壓壓腿
雙腳同肩寬站著，雙手扶椅背，左腳向後跨，右腳膝蓋彎曲向下壓，左腳膝蓋保持伸直及腳跟著地，維持動作10秒，左右腳交替做10次。
扭扭腰
雙腳同肩寬站著，舉起雙手，左手捉著右手手腕，向頭頂上方伸展，然後將身體向左彎直至腰部有拉扯感，維持動作10秒，左右側交替做10次。
Half time stretch
Snacks check, sports jersey check, a lot of people love to watch world cup games on their sofa or stream the games on their laptop on the bed. As the game goes on, you are sitting still for 90 minutes straight. Staying up late coupled with poor posture, you may experience lower back pain after the game. Take advantage of the 15 minutes half time and get your body moving!
Shoulders
Bring one arm across your upper body and hold it straight. Grasp the elbow with the other arm and gently pull towards your chest. Hold for 10 seconds and switch sides. Repeat 10 times.
Legs
Stand with legs apart at shoulder width and hold on to the back of the chair with both hands. Step back with your left lag, bend your right knee and bend downwards keeping your left knee straight. Hold for 10 seconds and switch sides. Repeat 10 times.
Waist
Stand with legs apart at shoulder width and raise both your hands. Use your left hand to hold your right wrist and stretch upwards. Then shift your body to the left until you feel the stretch at your waistline. Hold for 10 seconds and switch sides. Repeat 10 times.
