靜態人士(sedentary people)_ 2

b) 改善姿勢，強調正確姿勢（尤其是坐姿，因為需要長時間工作的關係）的重要（可利用健身球來講解）：
Improve posture, be aware of the importance of alignment (esp sitting posture, as you are spending most of your time sitting everyday). Using fitball to correct the posture is specially useful.

b1) 伸展運動－幫助改善柔韌度，增加身體的活動幅度
Stretching exercise can help improve flexibility and increase body's range of motion

*膕繩肌（幫助改善下背自然弧度，減少因腰椎弧度減少而導致之腰背痛）
hamstrings (improve alignment on the lower back, reduce the risk of backpain due to loss of neutral spine)

*髂腰肌（同上，減少因腰椎弧度增加而導致之腰背痛）
hip flexors (ditto)

*背部豎棘肌、背闊肌（放鬆因長期伏案而收縮之肌肉群，增加肌肉的柔韌性，減少背痛）
back muscle groups (stretch the muscle groups which are tight as the result of sitting and slouching; improve flexiblity and reduce backpain)

*胸大肌（打開因長期伏案而收縮之肌肉群，增加柔韌性，改善呼吸容易，減少肩痛和寒背等問題）
chest muscle (open the chest to improve the flexibility which helps improve breathing, lessen shoulder pain and improve posture)

*斜方肌（伸展因長期伏案而收縮之肌肉群，增加柔韌性，減少頸痛、背痛等問題）
trapezius (stretch these muscles so as to increase flexibility, reduce neck and back pain)

*頸部側屈肌（同上）
neck side flexors (ditto)


*軀幹側屈肌（伸展兩旁肌肉群，改善柔韌度和姿勢問題）
torso side flexors (stretch the muscle groups on each side and improve flexibility and posture)


*腕屈／腕伸肌（舒緩網球肘問題）
wrist flexors and extensors (lessen the pain caused by tennis elbow)


b2) 強化肌肉運動－提升肌肉力量，穩定姿勢，保護關節
Muscle strengthening exercise - increase muscle strength, stablize the posture and protect joint structure

*背闊肌
Latissiumus dorsi

*腹直肌
Rectus abdominis

*腹內／外斜肌
Internal/External Obliques

*腹橫肌
Transversus abdomonis

*深層頸屈肌
Deep neck flexors

*臀大肌
Gluteus Maximus

*斜方肌
Trapezius

靜態人士 (sedentary people)_1

只要你符合以下條件，你就屬於靜態人士的組別
(If you answer "yes" to any of the following condition, you are nothing but a sedentary animal, or simply a couch potato)：

1.長時間坐著工作，包括打電腦、寫字和閱讀
(long hours sitting at desk, typing, computing, writing, reading...)；

2.生活缺乏運動，不論是由於沒時間，抑或本身懶惰或缺乏動力
(lack of exercise, no time, lazy, lack of motivation [all is just excuse]) 。


典型人士：辦公室工作的上班一族、書呆子
(special group: office workers, "great" readers)


較常出現的健康問題：缺乏運動病症（例如高血壓、低血壓、心肺功能偏差、失眠、姿勢不良引致的腰痛、背痛、頸痛、肩痛、網頭肘……）
(Health problems identified: hypokinetic disease, such as high/low blood pressure, poor cardio-vesular condition, insomnia, poor posture, back pain, neck pain, tennis elbow...)


運動治療方案 (exercise programme)：
a) 心肺耐力訓練，例如：
 各類球類活動
 游泳
 跑步
 踏單車
 急步行

(cardio workout, such as ball games, swimming, jogging, cycling, walking)