Stretch out and refocus after the New Year holiday! Occupational therapists teach you 5 sets of home stretching exercises to keep you safe and healthy

This year's Chinese New Year is quite special. After a year of COVID-19, in addition to adjusting our mentality and turning to work, we also need to do a good job of self-protection, wash our hands frequently when going out, and wear masks in and out of public places, so that we can feel at ease and concentrate on work.

When preparing to resume work after the New Year holiday, we must pay attention to the epidemic and be cautious, but not nervous. All epidemic prevention work must be based on the announcement of the Central Epidemic Command Center to avoid misleading information and to avoid being overly concerned about the development of the epidemic at any time and affecting work and life. Be sure to adjust your work and rest schedule before the end of the annual holiday and stop going to bed late and getting up late. It is indeed difficult to adjust an abnormal schedule, so for those who have trouble going to bed early, taking a hot bath, drinking hot milk or listening to some soft music before going to bed can help them fall asleep. In addition, you can do some simple exercises or stretching exercises every day to relax your body, achieve the purpose of fitness and stress relief, and make the best preparation for work.

Ye Jiashan, an occupational therapist at Bali Sanatorium, said that in response to the holiday fatigue that may occur after starting work, she also demonstrated that people can use their free time in the office to do some stretching exercises to reduce the discomfort after starting work.

Stretching exercises

(Demonstration by Ye Jiashan, occupational therapist at Bali Sanatorium, Ministry of Health and Welfare)

1. Purpose: Stretching the muscles of the shoulders, neck and upper back

Action steps:

1. Raise one (left) hand up to your back.

2. Bend the other hand (right) from bottom to back.

3. After clasping your hands together, pull your right hand to the right and maintain the position.

4. Switch hands and repeat steps 2-4 for a total of 5 times.

5. Each stretching movement should be done to the maximum (tight) stretching angle and last for more than 10 seconds.

(ii) Purpose: stretching the muscles of the hands

Action steps:

1. Stretch one (left) hand forward with the palm facing up and outward.

2. Place your other hand (right) in front of your outward-turned palm (left) and press it as far inward as possible.

3. Extend your elbow (left) and make sure it is straight

4. After changing hands, repeat steps 1-3 for a total of 5 times

5. Each stretching movement should be done to the maximum (tight) stretching angle and last for more than 10 seconds.

(III) Purpose: Stretching the muscles of the waist, back, head and neck

Action steps:

1. Sit naturally on a chair.

2. Place your heels at shoulder width.

3. Turn your waist to the left and your head backward, placing your hands on the back of the chair for assistance (as much as possible).

4. Repeat steps 2-3 on both sides alternately for a total of 5 times.

5. Each stretching movement should be done to the maximum (tight) stretching angle and last for more than 10 seconds.

4. Purpose: Sitting posture and stretching the waist and back muscles

Action steps:

1. Sit with your knees straight and your toes raised.

2. Stretch your arms straight up.

3. Bend over with your hands held out in front of you.

4. Bend forward again.

5. Touch your toes with your hands (as much as possible).

6. Repeat steps 1-5 for a total of 5 times.

7. Each stretching movement should be done to the maximum (tight) stretching angle and last for more than 10 seconds.

(V) Purpose: Leg muscle stretching and standing balance training

Action steps:

1. Stand with your hands on the back of the chair.

2. Bend forward and maintain this position.

3. Repeat steps 1-2 5 times in total.

4. Each stretching movement should be done to the maximum (tight) stretching angle and last for more than 10 seconds.