伸展運動的作用 Benefits of Stretching Exercises 文職人員常見的肌肉骨骼毛病, 包括上肢重複性的筋肌勞損如網球肘手指腱鞘炎腰背痛髕股綜合症及跟腱炎等手指腱鞘炎的成因包括急速及重複的動作不良的工作姿勢突然及過度用力長時間維持同一工作姿勢等腱 ( 俗稱筋

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Professional Services 35 期 Safety and Health 第

舒緩身心壓力 Workplace Stretching Exercises Relieve Stress

做伸展運動很容易導致筋肌勞損頸肩背痛手腳酸軟等情況倘若長期忽視以上所提及的徵狀輕則導致腰背痛

Sedentary workers often sit in front of computers for

posture or doing stretching exercise regularly, they

severe pain in the back or muscle inflammation when

1 文職專業服務業及安全健康通訊 Sedentary and Professional Services 35 期 Safety and Health 第 Bulletin 2015 年 11 月 November 2015 Issue 第 45期工作間伸展運動舒緩身心壓力 Workplace Stretching Exercises Relieve Stress 引言 Introduction 辦公室文職人員經常需要長時間使用電腦工作工作時若沒有採用正確姿勢和定期做伸展運動很容易導致筋肌勞損頸肩背痛手腳酸軟等情況倘若長期忽視以上所提及的徵狀輕則導致腰背痛嚴重時更可能會引致發炎今期通訊將為大家介紹工作間的伸展運動希望幫助大家伸展筋肌之外也可舒緩身心壓力 Sedentary workers often sit in front of computers for a long period of time, if they do not sit with correct posture or doing stretching exercise regularly, they will easily end up with muscle strain, neck or back pain and muscle fatigue. It will lead to a more severe conditions such as severe pain in the back or muscle inflammation when neglect the said symptoms over a prolonged period of time. This bulletin will introduce the workplace stretching exercises. You could exercise more and relieve stress.

2 伸展運動的作用 Benefits of Stretching Exercises 文職人員常見的肌肉骨骼毛病, 包括上肢重複性的筋肌勞損如網球肘手指腱鞘炎腰背痛髕股綜合症及跟腱炎等手指腱鞘炎的成因包括急速及重複的動作不良的工作姿勢突然及過度用力長時間維持同一工作姿勢等腱 ( 俗稱筋 ) 與腱鞘 ( 俗稱筋膜 ) 會因上述原因, 導致腱與腱鞘過度磨擦而引致創傷性發炎受影響的部位可能會出現疼痛腫脹乏力灼熱的感覺及活動能力下降等情況嚴重時甚至會影響日常生活及工作為了預防及舒緩骨骼肌肉不適, 文職人員可以在工作期間安排適當的休息及作適量的伸展運動伸展運動能促進血液循環, 增強身體機能, 使關節靈活並改善身體的柔軟度, 減少受傷機會, 另外, 伸展運動亦能有助消除緊張, 提升精神狀態 The musculoskeletal problems including tennis elbow and finger tenosynovitis, which are due to repetitive movements in the upper limbs, are commonly found among the sedentary workers. The cause of finger tenosynovitis can be due to rapid and repetitive movements, improper working postures, sudden and excessive force, and maintaining the same working posture for a long period of time. As the tendon and tendon sheath may develop traumatic inflammation as a result of excessive friction during rapid movement, these affected areas may arise pain, swelling, fatigue, burning feeling, activity impairment or even affect our daily lives and work activities in some serious situation. In order to prevent and relieve musculoskeletal discomfort, sedentary workers can take breaks and do some stretching exercises during working hours. Stretching exercises can improve blood circulation and enhance physical function, improve the body flexibility, thereby reducing the chances of injury. Furthermore, stretching exercises can help to relieve stress and improve mental health status.

3 進行伸展運動前的準備 Preparation before Stretching Exercises 在進行伸展運動前, 若感到過度疲勞或不適, 應避免繼續進行如確認身體狀況能夠進行伸展運動後, 可以在辦公室內尋找足夠的活動空間內進行, 並準備一張安穩的座椅, 作休息及扶持之用 ; 進行期間要量力而為, 不宜過量 ; 進行時亦不宜穿太緊身的衣服或高跟鞋 ; 每一式伸展動作要緩慢進行, 特別是進行頸部腰部及膝部運動時, 若過度鬆弛或快速拉扯, 會容易令肌肉或關節受傷 If you feeling overly tired or unwell, you should avoid doing stretching exercise. If you feel that you are capable to carry out the exercise, make sure that you find sufficient space in the office and prepare a stable seat for resting and support. Remember not to wear close-fitting clothes or high heels when carry out the stretching exercise. Also, the stretching exercise should be carried out gently, especially when stretching the neck, back and knee; over stretching or in fast pace should be avoided to prevent muscle or joint injury. 伸展運動舒緩身心壓力 Stretching Exercises Relieve Stress Eyes 眼球順時針方向轉, 分 8 個位置轉動, 每個位置停 3 秒 ; 然後逆時針方向轉, 每個位置停 3 秒 Rotate your eyeballs clockwise, stopping for 3 seconds at each position of the 8 directions. Repeat the exercise in a counter clockwise direction. Neck stretching 1. 頭部慢慢移向右方, 直至左頸側感到輕微拉扯, 維持 10 秒 Move your head slowly to the right until you feel a slight pull on the left side of your neck, and maintain the posture for 10 seconds. 2. 再慢慢移向左方, 直至右頸側感到輕微拉扯, 維持 10 秒 Move your head slowly to the left until you feel a slight pull on the right side of your neck, and maintain the posture for 10 seconds.

4 3. 頭部再慢慢向下, 直至頸後感到輕微拉扯, 維持 10 秒 Bend your head forward slowly until you feel a slight pull on the back of your neck, and maintain the posture for 10 seconds. 4. 重複以上動作 3 次 (1+2+3) Repeat the above movements 3 times. (1+2+3) Shoulder rotation 肩向前轉一圈, 放鬆 ; 然後向後轉一圈, 放鬆重複動作三次 Roll your shoulders forward to complete a circle and then relax; roll them backward to complete a circle and then relax. Repeat the movements 3 times. Stretching shoulders and upper back 左手伸直並橫置於胸前, 右手前臂緊扣左手手肘位置, 向胸口施壓直至左肩膊感到輕微拉扯, 維持 10 秒, 再進行右手伸展重複以上動作 3 次 Extend your left arm straight across your chest and place your right forearm on the left elbow. Put pressure on your chest until the left shoulder feels a slight pull. Hold for 10 seconds, and then stretch your right arm. Repeat the above movements 3 times. Upper back and arm exercise 坐於椅上, 身體挺直, 雙手互扣, 掌心向上, 雙手向上伸, 直至上背及手臂感到輕微拉扯, 維持 10 秒重複以上動作 3 次 Sit straight in a chair, cross your fingers and palms up. Lift your hands up until you feel a slight pull in the upper back and arm. Maintain the posture for 10 seconds. Repeat the above movements 3 times.

職安熱線 OSH Hotline : 2739 9000 Stretching side back 坐於椅上, 雙手扶著椅邊作固定, 身體慢慢向右轉, 直至左腰側感到輕微拉扯, 維持 10 秒再進行右腰側伸展重複以上伸展 3 次 Sit on a chair with the right hand grabbing the back of the chair and left hand

5 職安熱線 OSH Hotline : Stretching side back 坐於椅上, 雙手扶著椅邊作固定, 身體慢慢向右轉, 直至左腰側感到輕微拉扯, 維持 10 秒再進行右腰側伸展重複以上伸展 3 次 Sit on a chair with the right hand grabbing the back of the chair and left hand grabbing the right side of the edge of seat pan. Turn the upper part of the body slowly to the right, until you feel a slight pull in your left side of your waist. Maintain the posture for 10 seconds. Then stretch your right waist. Repeat the above movements 3 times. Stretching thigh back 坐於椅上, 左腳伸直, 腳尖向上, 雙手重疊並向左腳尖方向前伸, 直至大腿後感到輕微拉扯, 維持 10 秒再進行右大腿伸展重複以上伸展 3 次 Sit on a chair and stretch your left leg with tiptoes facing upward. Clasp your hands together and move them toward your left tiptoes until you feel a slight pull in the back of your thigh. Maintain the posture for 10 seconds. Then stretch your right thigh. Repeat the above movements 3 times. 職安健訓練課程推介 OSH Training Course 文職人員的工作健身操工作坊 (SESW) Workshop on Fitness Exercise for Sedentary (SESW) 本課程是實用的工作健身操, 讓學員在工作前或休息時段能夠學以致用, 預防肌肉勞損 The course is a practical workplace aerobics, the purpose of the course is to let students can apply the stretching exercises within working or rest period and to prevent muscle strain. 課程內容 : 1. 介紹文職人員常見的骨骼肌肉毛病 2. 骨骼肌肉毛病的病因病徵病狀及處理 3. 預防及舒緩骨骼肌肉不適的工作健身操 4. 工作健身操實習報名及查詢職安健課程資料, 請致電或與本局訓練中心聯絡 For application and enquiries, please contact our OSH Training Centre at or 課程資訊 Course Information Highlights: 1. Common health problems on musculoskeletal disorders for Sedentary 2. Causes, symptoms and treatments 3. Preventive measures and introduction of fitness Exercise 4. Practical session on fitness exercise 有獎問答遊戲 Quiz: 第 44 期文職及專業服務業安全及健康通訊 Issue no.44 Sedentary and Professional Services Safety and Health Bulletin 答案 Answer: 1. C 2. C 3. A 得獎者 Winners: 李明慧, 陳偉榮, 霍明輝,Law Wing Man,Li Tsz Ying 恭喜以上各得獎者, 得獎者將獲專函通知領獎事宜 Congratulations to the above winners, winners will be notified separately in writing.

有獎問答遊戲 Quiz 1 Which of the following may easily occur when Sedentary Workers use screen display equipment for a prolonged period of time? A. 關節靈活 Flexible joints B.

突然及過度用力 Sudden and excessive force C. 過度鬆弛的動作 Hypermobility movements 3 Which of the following may occur to the areas affected by finger tenosynovitis? A.

6 有獎問答遊戲 Quiz 1 Which of the following may easily occur when Sedentary Workers use screen display equipment for a prolonged period of time? A. 關節靈活 Flexible joints B. 手腳酸軟, 缺乏柔軟度 Fatigue in arms and legs, lack of flexibility C. 肌肉發達 Strong muscles 2 Which of the following is NOT the cause of finger tenosynovitis? A. 急速及重複的動作 Rapid and repetitive movements B. 突然及過度用力 Sudden and excessive force C. 過度鬆弛的動作 Hypermobility movements 3 Which of the following may occur to the areas affected by finger tenosynovitis? A. 疼痛腫脹乏力灼熱的感覺 Pain, swelling, fatigue, burning feeling B. 活動能力下降 Decline in mobility C. 抽筋 Cramping 請圈出正確答案及填妥下列表格, 郵寄或傳真回本局總辦事處, 信封面請註明文職及專業服務業安全健康通訊問答遊戲 Please circle the correct answers and fill in the following form and send it or by fax to the Council. Please write Sedentary and Professional Services Safety and Health Bulletin Prize Quiz on the envelope. Closing date: 25 January 姓名 Name 地址 Address 聯絡電話 Contact Tel. No 必須與香港身份證姓名相同 As appeared on HK Identity Card 香港身份證號碼 HK Identity Card No. 只須填寫首四個號碼, 例如 :A123XXX(X) HK Identity Card No. (First 4 digits),e.g.: A123XXX(X) 所有資料將於活動結束後銷毀 Data will be destroyed after completion of the activity. Rules for Participation 1. 歡迎年滿 15 歲或以上的香港居民參加, 每人只限參加一次 1. Hong Kong citizens aged 15 or above are welcome to participate, each participant can only submit one entry. 2. 得獎者的姓名必須與香港身份證上的姓名相同, 否則將被取消得獎資格 2. Winners will be disqualified if their name are not identical to the name on their HK Identity Card. 3. 參加者有機會贏得價值 $150 超市禮券 3. Participant will get the chance to win a prize of supermarket voucher valued at HK$ 主辦機構之員工及其直系家屬均一律不得參加 4. The employees and direct family members of the organization are not eligible to enter. 5. 得獎結果以主辦機構的決定為準, 各得獎者將獲專函個別通知 5. The decision of the organization regarding the prize results is final, winners will be notified separately in writing. 6. 主辦機構保留更改有關是項活動事宜的權利, 恕不另行通知 6. The organising body reserves the right to make changes to any matters and will not provide further notice. 7. 倘有任何爭議, 一切以主辦機構的決定為最終決定 7. In the event of any dispute, all decisions made by the organizer are final and binding. 8. 歡迎複印參加表格 8. Welcome to photocopy the form 免費訂閱表格 Free Subscription Form 中文姓名 Chi Name 傳真 Fax No. 本人對文職及專業服務業安全健康通訊感興趣, 並希望以電子郵件索取 : I am interested in the Sedentary and Professional Services Safety and Health Bulletin and want to subscribe it by 英文姓名 Eng Name 電子郵件 Address 電話 Tel. No. 填妥後請將表格傳真至職業安全健康局 Please fax the form to Occupational Safety and Health Council (Fax No. : ) 1. 你向職業安全健康局本局所提供的資料, 包括個人資料私隱條例所指的個人資料, 只會用於相關活動 2. 為讓你得知最新的本局活動, 本局將使用你的個人資料, 包括你的姓名電話號碼郵寄和電郵地址, 將有關職業安全健康訓練課程活動服務及資訊提供給你你的個人資料亦可能被用作本局之研究及統計用途 3. 你可選擇是否同意接收上述資訊若不同意的話, 請於下列拒收資訊一欄之空格內加上 3 號 * 4. 你有權要求查閱及修正你的個人資料有關申請須以書面向本局提出, 地址為香港北角馬寶道 28 號華滙中心 19 樓 * 本人不同意日後接收由職業安全健康局發出其活動和相關的資訊簽署 Signature Personal Data Collection Statement 1. The information you provide to the Occupational Safety & Health Council (the Council), including any personal data as defined in the Personal Data (Privacy) Ordinance (the Ordinance), will be used solely for purposes related to the activities of the Council. 2. To keep you informed of Council s activities, the Council would like to use your personal data, including your name, telephone number and correspondence and addresses, to update you in relation to our training courses, events and other OSH related information. Your personal data may also be used for our research and statistical purposes. 3. You are free to decide whether you wish to receive such information. If you choose not to do so, please put a tick in the box below*. 4. You are also entitled to request access to and correction of any errors in your personal data. If you wish to do so, please write to the Council at 19/F, China United Centre, 28 Marble Road, North Point, Hong Kong. * I do not wish to receive any information from the Council in relation to its activities. 日期 Date Occupational Safety & Health Council 文職及專業服務業安全及健康委員會 S e d e n t a r y a n d P r o f e s s i o n a l S e r v i c e s Safety and Health Committee 地址 Address: 中國香港北角馬寶道 28 號華匯中心 19 樓 19/F China United Centre, 28 Marble Road, North Point, HK 電話 Tel : 傳真 Fax : 電郵 oshc@oshc.org.hk 網址 Website : 採用環保紙印製 Printed on Environmental Friendly Paper 2015 Occupational Safety & Health Council 職業安全健康局 11/2015

17030_Sedentary.indd

17030_Sedentary.indd Introduction Musculoskeletal disorders are very common occupational health problems. Most of the work-related musculoskeletal disorders are upper limb problems, in which hand or forearm tenosynovitis and