Mon, Jan 23, 2012 - Page 9 News List

How to ease spring cleaning muscle aches
過年大掃除 簡易四招舒緩痠痛

A woman mops the floor.
一位女士拖著地板。

Photo: Liu Hsiao-hsin, Liberty Times
照片:自由時報記者劉曉欣

Every household has been busy with spring cleaning before the Lunar New Year, and while it is out with the old and in with the new, a sore back is also frequently one of the side effects of spring cleaning. Hsia Jui-mei, a physical therapist at Changhua Christian Hospital’s Erlin Branch, says the best way to prevent your body from getting so sore is to split up your spring cleaning chores over several days and rest for a little while every 20 minutes.

春節前,家家戶戶忙著大掃除,但除舊佈新的同時,常常引起腰痠背痛的後遺症,彰化基督教醫院二林分院物理治療師夏瑞梅表示,大掃除最好分成數天的工作量進行,每做二十分鐘就休息一下,都是預防痠痛上身的好方法。

Hsia says the main reasons we usually get sore is because we work for an extended period of time, doing the same movements repeatedly, and keep bad posture. For example, we sometimes try to finish all of the spring cleaning in a hurry just because the weather is nice. Continuously raising one’s arms to clean windows can simply be too much for a person to bear. The most frequent bad posture occurs when people bend over to move things. Bending one’s knees or squatting down to move things is the most appropriate posture.。

夏瑞梅表示,大掃除引起的腰痠背痛主要是因為長時間勞動,加上一再重複同一個動作,或是姿勢不良,都是痠痛感的主要來源,例如,趁著好天氣就趕工完成大掃除,光是一直擦窗戶的舉高手臂動作,就可能讓人吃不消,而最常見的不良姿勢就是搬東西時直接彎腰,正確姿勢應該是膝蓋彎曲或蹲下再搬

Hsia therefore suggests spreading out one’s spring cleaning over several days, resting every 20 minutes, and stretching one’s joints so that getting sore is not the greatest fear one has during the Lunar New Year.

因此,夏瑞梅建議,大掃除工作應該分散數天來做,每做二十分鐘就休息一下,或是做舒緩動作伸展筋骨,才不會讓大掃除的腰痠背痛成為春節前最大的恐懼。

She has also provided four simple exercises one can do to ease muscle aches, each of which can be done five times, five seconds each time. If you have other issues, quickly see a doctor or a physical therapist to find an exercise remedy.

夏瑞梅也提供舒緩腰痠背痛的四招簡易動作,每個動作可做五回,每回五秒鐘,若有其它不適之處就儘快就醫或詢問物理治療師,再訂運動處方。

For the first exercise, grab the bottom of your chair on one side while your other hand pulls your head in the opposite direction until you feel some tension in your shoulder and neck. Hold this position for five seconds and avoid holding your breath.

第一招,一手抓住椅子,另一手放在對側耳朵上方,垂直地面下壓,感覺肩頸緊繃即可,維持五秒,避免閉氣。

For the second exercise, put one of your hands in front of you at a 90-degree angle to the ground with your palm facing out in front of you and your fingers pointing down. Use your other hand to pull the hand towards your body, causing slight pressure until you feel a little tension in your arms. Hold it for five seconds and avoid holding your breath.

第二招,一手向前伸直呈九十度,手掌面向前方,指尖向下,另一手抓住手掌後朝自己身體方向施壓,感覺雙臂緊繃即可,維持五秒,避免閉氣。

For the third exercise, one leg is bent while the other one is extended out with the foot pointing up. Keep your back straight and lean slightly forward. Hold it for five seconds and avoid holding your breath.

第三招,一腳膝蓋伸直,腳踝往上翹,身體挺直並保持直立向前彎腰,維持五秒,避免閉氣。

For the fourth exercise, make fists with both hands and bend your elbows at a 90-degree angle with the upper part of your arm against your body. With your elbows against the side of your body, rotate your arms outward while your two hands keep making fists. Feel the muscle between your spine and shoulder blades contracting. Keep doing it for five seconds and avoid holding your breath.

(LIBERTY TIMES, TRANSLATED BY KYLE JEFFCOAT)

第四招,雙手握拳,手肘彎曲九十度並緊貼身體,在手肘不離身的情形下,握緊拳頭的雙手從身體前方朝外旋轉,感覺肩胛骨與脊椎間的肌肉在收縮即可,維持五秒,避免閉氣。

(自由時報記者劉曉欣)

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