Rehab II / 復健 貳

大家一定都有我正在勤加復健的錯覺，其實我在醫生開給我一連串物理治療之後便逃之夭夭，我發現與其每天去醫院報到，不如保持愉快的心情。

My readers must have the illusion that I've been working hard on rehabilitation. The truth is, I fled after the doctor prescribed a long list of physical therapy for me. I figured that instead of spending the rest of summer in the hospital, my body will feel happier if I stay in a good mood mentally.

我倒是花不少時間製作捲髮人復健系列的圖片，因為醫生給我的講義很不吸引人，而我又需要動力練習畫不好的竹子，我想生病的人更需要看一些好看的東西。

However, I did spend much time on my Miss Curly's Rehab series. The handouts given by the doctor are really ugly, and I needed strong motivation to practice painting bamboos. After all, the ill deserve to look at something beautiful.

以下的動作雖然是設計給高齡人士的復健動作，但是既然各位都來到我的部落格了，就站起來做做伸展操，以保健康喔！

Though the exercise below is designed for geriatrics, I advise everyone reading my post now to stand up and stretch a little bit to stay healthy!

伸展運動的好處：
可放鬆身體，保持柔軟度。

Advantages of stretching: 
It will help your body to relax and remain supple.

什麼時候可以做伸展運動？
任何時候，如起床、久站或久坐後。

When to do stretching exercise? 
Anytime, such as after getting up, having stood or sat for a long while.

伸展運動應該注意的重點：
一、開始伸展時，不要來回晃動。有拉緊的感覺，但以不會痛為宜。
二、呼吸緩慢有節奏。向前屈身時，吐氣；維持姿勢不動時，舒緩呼吸。
三、維持伸展姿勢，心中默數十至二十秒。

Tips on stretching: 
1. When you start stretching, don't swing back and forth. Pull your body on the premise that it doesn't hurt.
2. Breathe in a slow and rhythmic manner. When bending forth, you should exhale. When remaining still at a posture, breathe slowly.
3. Each move takes about 10 to 20 seconds.


簡單伸展十二招：


Twelve stretching exercises: 

一、站姿小腿伸展：前腿彎曲，後膝伸直。

1. The standing position to stretch the calf: Bend the front leg. Straighten the knee of the back leg.

二、伸展大腿前肌群。

2. Stretch the anterior thigh muscles. 

三、頸部及上背部向前伸展：骨盆固定於椅背後，向前彎，維持十至二十秒。

3. Stretch the neck and the upper back forward: With the pelvis positioned to the back of the chair, you bend forth, remaining that way for 10 to 20 seconds. 

一節一節，伸直腰椎、胸椎、頸椎。

Straighten your lumbar (waist) spine, thoracic (chest) spine, and cervical (neck) spine one after another. 

四、頸部側彎伸展：注意對側肩膀，不可聳起，結束後換邊再做。

4. Stretch the neck sideways: Don't raise the opposing shoulder. Bend the neck the other way afterwards. 

五、伸展肩部後肌肉：左手托住右手肘，拉右手向胸，維持十至二十秒，對側亦然。

5. Stretch the posterior muscles of the shoulder: Use the left hand to pull the right elbow to the chest. Remain that way for 10 to 20 seconds. The same goes with the opposing side. 

六、伸展後背頸部、胸部和腰部：從腰椎、胸椎、頸部慢慢旋轉，維持十至二十秒，對側亦然。

6. Stretch the back neck, the chest and the waist: Turn slowly from the waist spine, the chest spine and the neck spine. Remain that way for 10 to 20 seconds. The same goes with the opposing side. 

七、伸展臀部肌肉：右腳放在左大腿上膝蓋處由臀部開始，上身向前傾。對側亦然。

7. Stretch hip muscles: Place the right leg above the left knee. Bend the upper body from the hips. The same goes with the opposing side. 

八、伸展下背部大腿後側肌肉：彎曲一腳，向對側的胸口，維持十至二十秒，對側亦然。

8. Stretch the lower back and the posterior thigh muscles: Bend one leg and pull it toward the chest of the opposing side. Remain that way for 10 to 20 seconds. Go to the other leg and do the same. 

九、延長伸展：伸展雙腿、雙手。

9. Extend and Stretch: Stretch both legs and arms. 

十、下背及臀部向側邊伸展：曲一膝九十度，對側腿伸直，維持十至二十秒，對側亦然。

10. Stretch the lower back and the hip sideways: Bend one knee 90 degrees, with the opposing leg straightened. Remain that way for 10 to 20  seconds. The same goes with the opposing side. 

十一、下背部全彎曲：平躺，吐氣時兩手抱於膝蓋，維持十至二十秒。

11. Bend the lower back: Lie flat on your back. Hold both legs below the knees and exhale. Remain that way for 10 to 20 seconds. 

十二、俯臥背部伸展：雙手與肩同寬，撐起上半身，維持十至二十秒。

12. Lie on your stomach to stretch the back: Use two hands placed shoulder-width apart to support the upper body for about 10 to 20 seconds.