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長者椅上操
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長者椅上操
1.
長者椅上操 ( 轉載自康樂及文化事務署長者健體計劃 )
2.
長者椅上操注意事項
坐在椅上進行,但不適宜用摺椅 建議每星期可進行三次或以上。 注意運動時不應有辛苦的感覺,如有不 適,應立刻休息和停止運動,並諮詢醫 護人員。
3.
第一式
說明: 坐在椅上, 提右腿 4 次, 然後提左腿 4 次。 。
4.
第二式
說明: 先提右腿, 然後提左腿, 共 8 次。 2
5.
第三式 說明: 先提右腿, 然後提左腿, 雙手同時向前上方推,
共 8 次。 3
6.
第四式 說明: 先提右腿, 然後提左腿, 提腿稍高,
雙手同時在腿下拍掌, 共 8 次。 4
7.
第五式 說明: 先提右腿,然後左腿; 與此同時, 雙手輪流在右方和左方
拍掌,共 8 次。 5
8.
第六式 說明: 坐著,雙腳自然放下, 腰背部略為離開椅背, 手肘提高至胸前,
然後張開至兩側, 收回原位,共 8 次。 6
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