Name: 老年人的坐位熱身運動和損傷預防 (Seated Warm-up Exercises and Injury Prevention for Seniors)
Uploaded: 2024-12-31T15:43:49.000Z
Duration: 10 min 7 s

動名詞

Did you know that warming up before any physical activity may reduce your risk of injury by up to 50%?

您知道嗎，在進行任何體育活動之前做熱身運動，可將您受傷的風險降低 50%。

情態助動詞 A2

In this video, I'm going to show you some easy and fun seated warm-up exercises that you can do at home.

在本視頻中，我將向您展示一些簡單有趣的坐姿熱身運動，您可以在家做。

These exercises are going to be perfect for seniors who want to stay fit and healthy, and for patients who want to be consistent with their therapy at home.

這些運動非常適合希望保持身體健康的老年人，也非常適合希望在家堅持治療的患者。

所以，千萬不要錯過這段視頻。

Click on that subscribe button, give it a thumbs up, and don't forget the notification bell for more tips and tricks like this.

點擊 "訂閱 "按鈕，豎起大拇指，別忘了按 "通知 "鍵，獲取更多類似的技巧和竅門。

I'm your occupational therapist, and my goal is to help you be more consistent with your therapy at home.

我是你的職業治療師，我的目標是幫助你在家裡更加堅持治療。

The warm-up exercises I'm going to show you in this video will improve or increase your circulation, loosen up your joints and your muscles, and also prevent further injuries.

我將在本視頻中向您展示的熱身運動可以改善或促進血液循環，放鬆關節和肌肉，還能防止進一步受傷。

And all you need is a chair and some water.

So, grab your chair and let's get started.

那麼，請拿起你的椅子，讓我們開始吧。

Alright, so our approach for this warm-up exercise is going to be from top to bottom.

好了，我們的熱身運動將從上到下進行。

So, we're just going to rotate our neck like this three times, and do the other way, or the opposite way, three times, okay?

所以，我們要像這樣轉動脖子三次，然後做另一種方式，或者相反的方式，三次，好嗎？

Alright, now we go the opposite direction.

好了，現在我們反其道而行之。

So, bring your elbows down towards your hips or your waistline.

是以，將手肘向下伸向臀部或腰線。

Bend your elbows and we are going to reach up like this, alright?

手肘彎曲，像這樣伸直，好嗎？

Next, we are going to do shoulder circles.

接下來，我們要做肩部繞圈運動。

So, put your arms out like this and draw big circles backwards six times.

所以，像這樣伸出手臂，向後畫六個大圈。

Alright, next we are going to do internal and external rotation.

好了，接下來我們要做內旋和外旋。

So, we are going to just keep our elbows close to our hips like this.

所以，我們要像這樣將手肘緊貼臀部。

Do not move your elbows out and then bend your arms 90 degrees, alright?

不要將手肘伸出，然後將手臂彎曲 90 度，好嗎？

Hands in and out or your fist in and out.

雙手進進出出或拳頭進進出出。

Do not worry if you can't move your arm out very far.

如果您的手臂不能伸得很遠，也不要擔心。

So, we're just going in and out six times.

Again, don't move your elbows in and out.

And we're moving our forearms down and forward and pointing up, alright?

我們的前臂向下、向前、向上，好嗎？

Next, we're going to also warm up our wrist.

接下來，我們還要對手腕進行熱身。

So, we're going to do wrist rotation, alright?

所以，我們要做手腕旋轉，好嗎？

We go the opposite direction which is going in.

我們走的是相反的方向，也就是往裡走。

Next, we're going to do our trunk rotation.

接下來，我們要進行軀幹旋轉。

So, the trunk rotation, you just keep your hands interlaced or interlocked like that and forearms straight ahead like that.

所以，軀幹旋轉時，雙手要像這樣交錯或相扣，前臂要像這樣伸直。

我們從一邊走到另一邊，好嗎？

Try to rotate your entire trunk, alright?

Next, we're going to reach up and down like this, alright?

接下來，我們要像這樣上下伸手，好嗎？

Let me turn to my side so you can see better, alright?

讓我轉過身去，讓你看得更清楚，好嗎？

So, reach up and back and down as low as you can.

所以，伸手向上、向後、向下，越低越好。