電腦前的舒展運(yùn)動(dòng)

約4分鐘在電腦前坐久了頸部和腰部總會(huì)略感不適，在你感到不舒服時(shí)來(lái)做點(diǎn)輕松的舒展運(yùn)動(dòng)吧。

不妨將這些舒展的動(dòng)作照下來(lái)，放在抽屜里，每當(dāng)想動(dòng)動(dòng)的時(shí)候，就要站起來(lái)哦，在房間里走走，這樣你就會(huì)舒服許多哦。Computer&DeskStretchesApproximately4MinutesSittingatacomputerforlongperiodsoftencausesneckandshoulderstiffnessandoccasionallylowerbackpain.Dothesestretcheseveryhourorthroughouttheday,orwheneveryoufeelstiff.Photocopythisandkeepitinadrawer.Also,besuretogetupandwalkaroundtheofficewheneveryouthinkofit.Youwillfeelbetter!注意：做運(yùn)動(dòng)時(shí)，請(qǐng)量力而行，請(qǐng)?jiān)诨緹嵘淼那闆r下做運(yùn)動(dòng)，以免拉傷。Attention：Pleasedothestretches

withinthelimitsofyourownenergy.Awarm-upisimportantbeforethestretchessoasnottostrainanymuscles.全部動(dòng)作

（請(qǐng)看下面具體的分解說(shuō)明）3

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1-110-20秒第一次Oncemore!1-210-20秒再做一次Standup!210-15秒3-leftside每彎一次8-10秒朝左彎BenttoAnotherSide!3-rightside每彎一次8-10秒朝右彎415-20秒5-13-5秒共3次5-23-5秒共3次5-33-5秒共3次6-rightarm&hand右臂和右手每條胳膊10-12秒TurntoAnotherSide!6-leftarm&hand左臂和左手每條胳膊10-12秒710秒鐘810秒鐘SitDownandRaiseLeftHand!9-rightup&leftdown右臂朝上，左臂朝下每一邊8-10秒轉(zhuǎn)向另一邊!TurntoAnotherSide!9-rightdown&leftup右臂朝下，左臂朝上每一邊8-10秒左腿翹到右腿上!CrossLeftLegonRightLeg!10-leftarm&leg左臂和左腿每一邊8-10秒鐘換到另一邊!ChangetoAnotherSide!10-rightarm&leg右臂和右腿每一邊8-10秒鐘Oncemore!10-leftarm&leg左臂和左腿每一邊8-10秒鐘ChangetoAnotherSide!10-rightarm&leg右臂和右腿