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%。

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。

So, don't miss out in this video.

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。

Hi, I'm Nathan.

嗨，我是內森。

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.

你只需要一把椅子和一些水。

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 are going to start from our neck.

所以，我們要從脖子開始。

We are going to do neck circles.

我們要做頸部繞圈運動。

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？

So, let's start.

那麼，讓我們開始吧。

One.

一個

Two.

兩個

Three.

三個

Alright, now we go the opposite direction.

好了，現在我們反其道而行之。

One.

一個

Two.

兩個

Three.

三個

Next, we're going to do our shoulders.

接下來，我們要做肩部訓練。

So, we're going to reach up and down.

所以，我們要上下伸手。

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？

Let's do six times, alright? Two.

我們來六次，好嗎？ 兩次

Three. Five.

三。 五。

Six.

六個

Okay?

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。

One.

一個

Two.

兩個

Three. Five.

三。 五。

Six.

六個

Now, we're going forward.

現在，我們繼續前進。

One.

一個

Two.

兩個

Three. Five.

三。 五。

And six.

第六個

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？

You're just moving in and out.

你只是進進出出。

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。

That's normal, okay?

這很正常，好嗎？

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

所以，我們只是進出了六次。

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

Six.

六個

Alright?

好嗎？

Now, bring your arms up.

現在，舉起雙臂。

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

同樣，肘部不要進進出出。

Just keep it there to your sides.

把它放在你的兩側。

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？

Let's do six. Two.

來六個 兩個

Three.

三個

Four.

四

Five.

五個

And six.

第六個

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？

Let's do six going out, alright?

我們六點出去，好嗎？

Let's go. Two.

我們走 二號

Three. Five.

三。 五。

Six.

六個

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。

One.

一個

Two.

兩個

Three. Five.

三。 五。

And six, alright?

還有六個，好嗎？

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。

And we just go side to side, alright?

我們從一邊走到另一邊，好嗎？

Try to rotate your entire trunk, alright?

試著轉動整個軀幹，好嗎？

Let's do six.

讓我們做六個。

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

And one more. And that's it.

還有一個 就這樣

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。

Six times, okay?

六次，好嗎？

Let's go.

我們走吧

One.

一個

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

And six.

第六個

And that is reaching up and reaching down.

這就是向上伸手和向下伸手。

Now, we're going to our hips.

現在，我們要轉到臀部。

So, we are going to just bring our knee up and down.

所以，我們要把膝蓋抬起來，再放下去。

So, knee up.

所以，膝蓋抬起來。

Now, we're going to our hips.

現在，我們要轉到臀部。

So, we're just bringing our knee up and down.

所以，我們只是把膝蓋上下抬起來。

So, go as high as you can with your knee and then bring it back down.

所以，膝蓋要儘量抬高，然後再放下來。

So, I'm just referring to our knee, but we are moving our hip in this warm-up exercise, okay?

所以，我指的只是我們的膝蓋，但在這個熱身運動中，我們是在活動我們的臀部，好嗎？

So, let's start with our right.

那麼，讓我們從右邊開始。

Let's do six.

讓我們做六個。

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

And six.

第六個

Let's do the left.

我們從左邊開始。

One.

一個

Two. Four.

二。 四

Five.

五個

And six.

第六個

Now, let's do our knees, okay?

現在，讓我們做我們的膝蓋，好嗎？

Let me turn to my side so you can see better.

讓我轉過身去，讓你看得更清楚。

So, we're just going to do a kick, alright?

我們就踢一腳，好嗎？

So, we're going to do a kick six times.

所以，我們要踢六次。

Let's start with our left this time, okay?

這次我們從左邊開始，好嗎？

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

Six.

六個

Okay, let's do the right.

好吧，讓我們做正確的事。

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

And six.

第六個

We will be kicking to the side as well, alright?

我們也要踢到邊上去，好嗎？

So, we're going to kick up.

所以，我們要踢起來。

Just keep it up like that and kick to the side, alright?

就這樣踢下去，好嗎？

Let's go to the left. Two. Five.

我們去左邊 二 五 Two. 五

And six.

第六個

Bring it back down.

把它放下來

Let's do the right.

讓我們做正確的事。

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

And six.

第六個

Bring it down.

放下來

Now, let's move to your ankles, alright?

現在，我們來看看你的腳踝，好嗎？

So, we're going to do the ankle rotation.

所以，我們要做踝關節旋轉。

So, we're just going inwards first or clockwise six times and then we go counterclockwise six times, alright?

所以，我們先向內或順時針走六圈，然後再逆時針走六圈，好嗎？

Let's start. Two.

讓我們開始吧。 兩個

Three.

三個

Four.

四

Five.

五個

Six.

六個

Opposite direction.

相反方向。

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

Six.

六個

Alright, bring it down.

好吧，放下來

Let's do the other leg.

我們來做另一條腿。

So, you just go one direction first six times, the opposite direction six times, alright?

所以，你先朝一個方向走六次，再朝相反方向走六次，好嗎？

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

And six.

第六個

Let's do the opposite direction.

讓我們反其道而行之。

One.

一個

Two.

兩個

Three.

三個

Four.

四

Five.

五個

And six. You must heard my ankle popping.

第六個 你一定聽到我的腳踝 "啪啪 "響了

That is okay, alright?

沒關係，好嗎？

So, next.

那麼，接下來。

And the last one.

最後一個

We're going to, last two rather.

我們要去，最後兩個。

We're going with heel up first.

我們先從腳跟開始。

So, we're going to do six heel ups, alright?

所以，我們要做六個跟頭，好嗎？

Let's start. Two.

讓我們開始吧。 兩個

Three.

三個

Four.

四

Five.

五個

And six.

第六個

Now, let's do the toes up, okay?

現在，我們把腳趾抬起來，好嗎？

So, one.

那麼，一

Two.

兩個

Three. Five.

三。 五。

Six.

六個

Now, if you need to slow down, slow down.

現在，如果你需要慢下來，那就慢下來。

Or if you need to pause this video, just pause the video, grab your drink of water, and move on to the next warm up exercise.

或者，如果您需要暫停這段視頻，只需暫停視頻，喝口水，然後繼續下一個熱身運動。

But that's it.

但僅此而已。

We are done for the warm up exercises now.

熱身運動結束了。

So, that's it.

就是這樣。

Those are your warm up exercises that you need to do before any physical activities.

這些都是您在進行任何體育活動前需要做的熱身運動。

Also, try to do this before you start your day.

此外，儘量在開始一天的工作之前這樣做。

And you will see how easier it is for you to move during your self-care, your daily chores, or doing your exercises.

你會發現，在進行自我保健、日常家務勞動或鍛鍊時，移動起來是多麼容易。

And if you find this video helpful, please click on that subscribe button, give it a thumbs up, and consider sharing this to your family and friends who are trying their best to recover from an illness, a disease, or an injury, and who wants to be consistent with their therapy at home.

如果您覺得這段視頻對您有幫助，請點擊訂閱按鈕，豎起大拇指，並考慮將這段視頻分享給您的家人和朋友，他們正在盡力從疾病或受傷中恢復，並希望在家中堅持治療。

And it will also encourage me to do more videos like this.

這也會鼓勵我製作更多這樣的視頻。

Alright?

好嗎？

And just a reminder, consistency is the key, and never give up.

提醒大家，堅持不懈是關鍵，千萬不要放棄。

Until next time.

下次再見

Paalam!

帕拉姆