{"id":7247,"date":"2024-09-10T11:03:55","date_gmt":"2024-09-10T03:03:55","guid":{"rendered":"https:\/\/www.hmtbck.edu.hk\/?p=7247"},"modified":"2024-09-10T11:12:47","modified_gmt":"2024-09-10T03:12:47","slug":"healthy-back-care-exercises-suitable-for-both-adults-and-children","status":"publish","type":"post","link":"https:\/\/www.hmtbck.edu.hk\/en\/healthy-back-care-exercises-suitable-for-both-adults-and-children\/","title":{"rendered":"Healthy Back Care Exercises &#8211; Suitable for Both Adults and Children"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7247\" class=\"elementor elementor-7247\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11b8e7a elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"11b8e7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1a190f9\" data-id=\"1a190f9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f32921f elementor-widget elementor-widget-wp-widget-rev-slider-widget\" data-id=\"f32921f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-rev-slider-widget.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n\t\t\t\t<p class=\"rs-p-wp-fix\"><\/p>\n\t\t\t\t<sr7-module data-alias=\"inner2en\" data-id=\"8\" id=\"SR7_8_1\" data-version=\"7.0.6\">\n\t\t\t\t\t<sr7-adjuster><\/sr7-adjuster>\n\t\t\t\t\t<sr7-content>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_8_1-49\" data-key=\"49\">\n\t\t\t\t\t\t\t<sr7-bg id=\"SR7_8_1-49-2\" class=\"sr7-layer\"><noscript><img decoding=\"async\" src=\"https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2022\/01\/innerbanner.png\" alt=\"\" title=\"innerbanner\"><\/noscript><\/sr7-bg>\n\t\t\t\t\t\t\t<sr7-txt id=\"SR7_8_1-49-1\" class=\"sr7-layer\">Parenting Articles<\/sr7-txt>\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t<\/sr7-content>\n\t\t\t\t\t<image_lists style=\"display:none\">\n\t\t\t\t\t\t<img data-src=\"\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/revslider\/o\/8\/fb7fa5c5d1083bbada52000de6c376a1.webp\" width=\"0\" height=\"0\" data-dbsrc=\"Ly93d3cuaG10YmNrLmVkdS5oay93cC1jb250ZW50L3VwbG9hZHMvMjAyMi8wMS9pbm5lcmJhbm5lci5wbmc=\"\/>\n\t\t\t\t\t<\/image_lists>\n\t\t\t\t<\/sr7-module>\n\t\t\t\t<script>\n\t\t\t\t\twindow.SR7??={}; SR7.PMH ??={}; SR7.PMH[\"SR7_8_1\"] = {cn:100,state:false,fn: function() { if (window._tpt!==undefined && window._tpt.prepareModuleHeight !== undefined) {  _tpt.prepareModuleHeight({id:\"SR7_8_1\",type:'standard',gh:[300,300,300,300,300],gw:[1920,1920,1920,1920,1920],vpt:['-100px'],size:{fullWidth:false, fullHeight:false},mh:'0',onh:0,onw:0,bg:{color:'{\"orig\":\"transparent\",\"type\":\"solid\",\"string\":\"transparent\"}'},plType:'0',plColor:'#FFFFFF'});   SR7.PMH[\"SR7_8_1\"].state=true;} else if(SR7.PMH[\"SR7_8_1\"].cn-->0)\tsetTimeout( SR7.PMH[\"SR7_8_1\"].fn,19);}};SR7.PMH[\"SR7_8_1\" ].fn();\n\t\t\t\t<\/script>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0c48275 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0c48275\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-746ff65\" data-id=\"746ff65\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-867a24c elementor-widget elementor-widget-image\" data-id=\"867a24c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"556\" height=\"379\" src=\"https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104816.png\" class=\"attachment-large size-large wp-image-7227\" alt=\"\" srcset=\"https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104816.png 556w, https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104816-300x204.png 300w\" sizes=\"(max-width: 556px) 100vw, 556px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b63d234 elementor-widget elementor-widget-text-editor\" data-id=\"b63d234\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Written by: Fong Wai Kwan, Dr. Kong&#8217;s Professional Team of Registered Physiotherapist<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Parents should avoid letting their children develop the following bad postures, which can affect the development of the spine:<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">When children are doing their homework, they should avoid sitting sideways to one side, as this posture can easily lead to uneven use of force on the left and right sides of the spine, causing problems such as scoliosis. At the same time, they should maintain an upright posture in both the neck and waist.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-980c355 elementor-widget elementor-widget-image\" data-id=\"980c355\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"553\" height=\"372\" src=\"https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104827.png\" class=\"attachment-large size-large wp-image-7229\" alt=\"\" srcset=\"https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104827.png 553w, https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104827-300x202.png 300w\" sizes=\"(max-width: 553px) 100vw, 553px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f62711b elementor-widget elementor-widget-text-editor\" data-id=\"f62711b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">When children use computers, they should not lean their necks too far forward to look at the screen, as this can easily lead to neck strain. Parents should also remind children to keep their necks and backs straight, and choose chairs that are adjustable in height and equipped with backrests and armrests to support the back, hands, and wrists. Additionally, the screen should be positioned at a height not above eye level. After every 30 minutes of computer use, there should be adequate rest breaks taken.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">When lifting heavy objects from the floor, it is best to avoid bending the waist forward to pick them up. Instead, one should adopt a semi-squatting posture, keeping the waist straight. Then, grip the heavy object with both hands, keeping it as close to the body as possible. Finally, use the leg muscles to stand up, maintaining a straight waist.<\/span><\/p><p>\u00a0<\/p><p><b>Neck Stretching Exercises<\/b><\/p><p><span style=\"font-weight: 400;\">Purpose: To help relieve muscle tension in the neck<\/span><\/p><p><span style=\"font-weight: 400;\">Steps: 1. Turn your head to the left and right sides, holding each position for 10 seconds.<\/span><\/p><ol start=\"2\"><li><span style=\"font-weight: 400;\"> Move your head up and down, holding each position for 10 seconds.<\/span><\/li><li><span style=\"font-weight: 400;\"> Tilt your head towards the left and right sides, holding each position for 10 seconds.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Repeat the full set of exercises 10 times per day.<\/span><\/p><p>\u00a0<\/p><p><b>Shoulder Stretching Exercises<\/b><\/p><p><span style=\"font-weight: 400;\">Purpose: To help relieve tension in the shoulder muscles<\/span><\/p><p><span style=\"font-weight: 400;\">Steps: Place your hands on your shoulders, and rotate your elbows forward and backward 10 times in each direction.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a79f399 elementor-widget elementor-widget-image\" data-id=\"a79f399\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"554\" height=\"387\" src=\"https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104837.png\" class=\"attachment-large size-large wp-image-7231\" alt=\"\" srcset=\"https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104837.png 554w, https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/2024\/09\/\u87a2\u5e55\u64f7\u53d6\u756b\u9762-2024-09-10-104837-300x210.png 300w\" sizes=\"(max-width: 554px) 100vw, 554px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16f4e88 elementor-widget elementor-widget-text-editor\" data-id=\"16f4e88\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Chest Stretching<\/b><\/p><p><span style=\"font-weight: 400;\">Purpose: To help stretch the chest muscles and improve poor posture<\/span><\/p><p><span style=\"font-weight: 400;\">Steps: Firmly grasp your hands behind your back, and raise your hands as high as possible, holding for 10 seconds. Repeat 10 times per day.<\/span><\/p><p>\u00a0<\/p><p><b>Stretching the Back and Waist Muscles<\/b><\/p><p><span style=\"font-weight: 400;\">Purpose: To help relieve tension in the back and waist muscles<\/span><\/p><p><span style=\"font-weight: 400;\">Steps: 1. Place your hands on your knees, then bend forward at the waist, hold for 10 seconds, and slowly return to a standing position.<\/span><\/p><ol start=\"2\"><li><span style=\"font-weight: 400;\"> Place your hands on your hips, then bend backward at the waist, hold for 10 seconds, and slowly return to a standing position.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Repeat the full set of exercises 10 times per day.<\/span><\/p><p>\u00a0<\/p><p><b>Side Body Stretching<\/b><\/p><p><span style=\"font-weight: 400;\">Purpose: To help relieve tension in the side waist muscles<\/span><\/p><p><span style=\"font-weight: 400;\">Steps: 1. Place your hands on your hips and twist your waist from side to side, slowly returning to the starting standing position with hands on hips. Hold each side for 10 seconds.<\/span><\/p><ol start=\"2\"><li><span style=\"font-weight: 400;\"> Raise your left hand and bend to the right, hold for 10 seconds, then slowly return to the starting standing position with hands on hips.<\/span><\/li><li><span style=\"font-weight: 400;\"> Raise your right hand and bend to the left, hold for 10 seconds, then slowly return to the starting standing position with hands on hips.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Repeat the full set of exercises 10 times per day.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5fbf3dd elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5fbf3dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54fff23 elementor-widget elementor-widget-image\" data-id=\"54fff23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.parentsdaily.com.hk\/\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.hmtbck.edu.hk\/wp-content\/uploads\/elementor\/thumbs\/Powered-by-PD-q041cl1c1ey6idziobc4eq5r04y6d2dbmqeivqleuq.png\" title=\"Powered-by-PD\" alt=\"Powered-by-PD\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a77b975 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"a77b975\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"\/?page_id=4118\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\u8fd4\u56de<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Written by: Fong Wai Kwan, Dr. Kong&#8217;s Professional Team of Registered Physiotherapist \u00a0 Parents should avoid letting their children develop the following bad postures, which can affect the development of the spine: \u00a0 When children are doing their homework, they should avoid sitting sideways to one side, as this posture can easily lead to uneven [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7228,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_acf_changed":false,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","footnotes":""},"categories":[14],"tags":[],"class_list":["post-7247","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-parenting-articles"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Back Care Exercises - Suitable for Both Adults and Children - \u4f55\u6587\u7530\u6d78\u4fe1\u6703\u5e7c\u7a1a\u5712 Homantin Baptist Church Kindergarten<\/title>\n<meta name=\"description\" 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