撰文：Dr. Kong專業團隊註冊物理治療師方偉筠
家長要避免子女養成以下不良的姿勢，影響脊部發展：
當小朋友做功課時，應該避免側向一邊坐，因為這種姿勢容易令脊部左右用力不平均，引起脊柱側彎等脊部問題；同時亦應該保持頸部腰部挺直。
Written by: Fong Wai Kwan, Dr. Kong’s Professional Team of Registered Physiotherapist
Parents should avoid letting their children develop the following bad postures, which can affect the development of the spine:
When children are doing their homework, they should avoid sitting sideways to one side, as this posture can easily lead to uneven use of force on the left and right sides of the spine, causing problems such as scoliosis. At the same time, they should maintain an upright posture in both the neck and waist.
當小朋友使用電腦時，頸部亦不應過於向前傾看顯示屏，因為這樣會容易令頸部勞損。家長亦應提醒小朋友保持頸部及背部垂直，並選擇可調校高度和配備椅背及扶手的椅子，以承托背部手和手腕。另外，顯示屏亦需要置於不高於眼睛的位置。每使用電腦 30 分鐘，就應該作適量的休息。
當搬運地上重物時，應該避免向前彎腰搬運地上的物件。首先，作半蹲姿勢，須保持腰部挺直。然後，雙手拿著重物，使重物盡量靠近身體。最後，用大腿肌肉站起，腰部保持挺直。
伸展頸部運動
功能：有助紓緩頸部肌肉之緊張
步驟：首先，頭部轉向左右兩邊，各維持 10 秒。
然後，頭部向上下方向望，各維持 10 秒。
接著，頭部側向左右兩邊，各維持 10 秒。
整套動作每天重複 10 次。
伸展膞頭運動
功能：有助紓緩肩膞肌肉緊張
步驟：手放肩膞，手肘向前後方向各轉動 10 次。
When children use computers, they should not lean their necks too far forward to look at the screen, as this can easily lead to neck strain. Parents should also remind children to keep their necks and backs straight, and choose chairs that are adjustable in height and equipped with backrests and armrests to support the back, hands, and wrists. Additionally, the screen should be positioned at a height not above eye level. After every 30 minutes of computer use, there should be adequate rest breaks taken.
When lifting heavy objects from the floor, it is best to avoid bending the waist forward to pick them up. Instead, one should adopt a semi-squatting posture, keeping the waist straight. Then, grip the heavy object with both hands, keeping it as close to the body as possible. Finally, use the leg muscles to stand up, maintaining a straight waist.
Neck Stretching Exercises
Purpose: To help relieve muscle tension in the neck
Steps: 1. Turn your head to the left and right sides, holding each position for 10 seconds.
2. Move your head up and down, holding each position for 10 seconds.
3. Tilt your head towards the left and right sides, holding each position for 10 seconds.
Repeat the full set of exercises 10 times per day.
Shoulder Stretching Exercises
Purpose: To help relieve tension in the shoulder muscles
Steps: Place your hands on your shoulders, and rotate your elbows forward and backward 10 times in each direction.
伸展胸肌
功能：有助伸張胸前肌肉，改善寒背
步驟：緊握雙手在背後，盡量提高雙手，維持 10 秒。每天重複動作 10 次。
伸展腰背肌肉
功能：有助紓緩腰背肌肉緊張
步驟：首先雙手放在膝頭，然後向前彎腰，維持 10 秒，再慢慢回復站立姿勢。
雙手撐腰，再向後彎腰，維持 10 秒，慢慢回復站立姿勢。
整套動作每天重複 10 次。
伸展體側肌
功能：有助紓緩腰部體側肌緊張
步驟：首先雙手撐腰，腰部轉向左右兩邊，慢慢回復站立撐腰姿勢。
每一個方向維持 10 秒。
然後，舉起左手向右彎，維持 10 秒，再慢慢回復站立撐腰姿勢。
舉起右手向左彎，維持 10 秒，慢慢回復站立撐腰姿勢。
整套動作每天重複 10 次。
Chest Stretching
Purpose: To help stretch the chest muscles and improve poor posture
Steps: Firmly grasp your hands behind your back, and raise your hands as high as possible, holding for 10 seconds. Repeat 10 times per day.
Stretching the Back and Waist Muscles
Purpose: To help relieve tension in the back and waist muscles
Steps: 1. Place your hands on your knees, then bend forward at the waist, hold for 10 seconds, and slowly return to a standing position.
2. Place your hands on your hips, then bend backward at the waist, hold for 10 seconds, and slowly return to a standing position.
Repeat the full set of exercises 10 times per day.
Side Body Stretching
Purpose: To help relieve tension in the side waist muscles
Steps: 1. Place your hands on your hips and twist your waist from side to side, slowly returning to the starting standing position with hands on hips. Hold each side for 10 seconds.
2. Raise your left hand and bend to the right, hold for 10 seconds, then slowly return to the starting standing position with hands on hips.
3. Raise your right hand and bend to the left, hold for 10 seconds, then slowly return to the starting standing position with hands on hips.
Repeat the full set of exercises 10 times per day.
