© 2017 by Monit Cheung, PhD, LCSW & Shu Zhou, PhD, LMSW
All rights reserved. Last updated 12/4/2019
Relaxation at Work
工作间放松操
Cautious !
* If you are pregnant or advised not to do
exercise, please sit down and observe; if you
want to learn the steps, please do not follow
any difficult movement.
* Don’t force yourself to the extreme. If you can’t
follow exactly of the example, just do it at ease
or stop it at any point.
1.
Shoulders
肩膊
2.
Head & Neck
頭、頸
3.
Neck Stretches
頸
4.
Hand Prayers
手掌
Press your chin down; raise shoulders
下巴向下
兩肩上提
Head turn to left,
hold 3 secs,
front, right,
hold 3 secs
將頭慢慢轉左、轉右,
每側堅持 3 秒
Head turn toward left shoulder, hold 3 secs;
turn toward right shoulder, hold 3 secs
將頭移向左肩膊,
移向右肩膊,
每側堅持 3 秒
Press hands tight while
elbows pressured up
雙手緊壓
手肘向上
5.
Wrist
手腕
Relax both hands
at the table
紓緩手腕肌肉
6.
Hand Prayers
(Up & Down)
手掌
Press both hands
up and down
雙手緊壓
手肘向上
上下轉動
7.
Waist
Strethches
腰
左手扶椅
右手叉腰
轉身至右邊
右手扶椅
左手叉腰
轉身至左邊
8.
Waist & Chest Strethches
腰、胸膛
Look up;
use both hands support
your lower back
頭微微向上
雙手挺腰
9.
Arms
Strethches
手臂
舉起左手 伸展手臂
舉起右手 伸展手臂
10.
Elbows & Hands
手肘、手掌
雙手交叉
兩臂伸直
手心向前
11.
Elbows & Waist
手肘、手掌
雙手交叉;
兩臂伸直;
手心向上、向左、右伸展