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1、电脑前的舒展运动约4分钟 在电脑前坐久了颈部和腰部总会略感不适，在你感到不舒服时来做点轻松的舒展运动吧。不妨将这些舒展的动作照下来，放在抽屉里，每当想动动的时候，就要站起来哦，在房间里走走，这样你就会舒服许多哦。,Computer&Desk StretchesApproximately 4 MinutesSitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain.Do these stretches every hour or t
2、hroughout the day,or whenever you feel stiff.Photocopy this and keep it in a drawer.Also,be sure to get up and walk around the office whenever you think of it.You will feel better!,注意：做运动时，请量力而行，请在基本热身的情况下做运动，以免拉伤。,Attention：Please do the stretches within the limits of your own energy.A warm-up is i
3、mportant before the stretches so as not to strain any muscles.,全部动作（请看下面具体的分解说明）,3,2,1,1-1,10-20秒,第一次,Once more!,1-2,10-20秒再做一次,Stand up!,2,10-15秒,3-left side,每弯一次8-10秒,朝左弯,Bent to Another Side!,3-right side,每弯一次8-10秒,朝右弯,4,15-20秒,5-1,3-5秒共3次,5-2,3-5秒共3次,5-3,3-5秒共3次,6-right arm&hand,右臂和右手,每条胳膊10-12秒
4、,Turn to Another Side!,6-left arm&hand,左臂和左手,每条胳膊10-12秒,7,10秒钟,8,10秒钟,Sit Down and Raise Left Hand!,9-right up&left down,右臂朝上，左臂朝下,每一边 8-10 秒,转向另一边!,Turn to Another Side!,9-right down&left up,右臂朝下，左臂朝上,每一边 8-10 秒,左腿翘到右腿上!,Cross Left Leg on Right Leg!,10-left arm&leg,左臂和左腿,每一边 8-10秒钟,换到另一边!,Change to Another Side!,10-right arm&leg,右臂和右腿,每一边8-10秒钟,Once more!,10-left arm&leg,左臂和左腿,每一边8-10秒钟,Change to Another Side!,10-right arm&leg,右臂和右腿,每一边8-10秒钟,11-1,做两次，每次10-15秒钟,Once more!,11-2,做两次，每次10-15秒钟,12,两手甩动8-10秒钟,
