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Canadian Asian Neck and Back Institute - 維健頸背物理治療中心

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Canadian Asian Neck and Back Institute - 維健頸背物理治療中心

銅鑼灣禮頓道103號力寶禮頓大廈M樓 (T: 2805 6903)
旺角彌敦道580G-K號彌敦中心13樓1303-06室 (T: 2723 8800)
荃灣青山道264-298號南豐中心2006A室 (T: 2412 2010)

維健頸背物理治療中心 (CANBI) 於1998年在香港成立。現於銅鑼灣、旺角及荃灣的中心地段共擁有三間物理治療中心。

維健頸背物理治療中心 (CANBI) 是全方位康復治療診所，擁有先進儀器及設備，致力為全身肌肉與骨骼症狀，及所有與脊骨神經相關的患痛者提供專業治療和優質肯定的服務。

CANBI擁有專業的醫療團隊，我們的物理治療師和職業治療師，至誠為每一位病人和客戶提供最優質的治療和服務。

我們以患者快速復原為依歸，特別注重治療結果和協同效應，專注為患者提供最有效的診治和醫療成果。

Canadian Asian Neck and Back Institute (CANBI) was founded in 1998 and has expanded now to 3 clinics in Hong Kong. The clinics are situated in Causeway

Bay, Mong Kok and Tsuen Wan. CANBI aims and strives to be a leader in the field of physiotherapy treatment of musculoskeletal ailments related to the spine. Our professional team of physiotherapists and occupational therapists provides the highest quality of care and service to our patients and clients. Our mission - be a values-based, result-oriented and collaborative organization that remains focused on providing better health outcomes to patients and referrers.

14/01/2025

延遲性肌肉酸痛（DOMS）是肌肉恢復過程中的自然現象，雖然可能帶來一些不適，但我們可以採取一些有效方法緩解其症狀，還能減少未來劇烈酸痛的發生機率。

為了減輕 DOMS症狀，使肌肉有充分的時間修復與重建，休息是至關重要的。進行輕柔的伸展運動可以緩解僵硬感，而充足的水分攝取則有助於排除毒素並減少炎症。使用市售止痛藥亦能有效減輕不適。此外，在運動後的 24 至 48 小時內進行冰敷可以降低炎症，之後改用熱敷則能促進血液循環並舒緩肌肉緊繃。

隨著運動強度的逐步增加，DOMS 的發生頻率和強度應該會逐漸減少。透過逐步增加運動量或強度，讓肌肉有時間適應，可以有效降低肌肉過度負荷的風險。在運動前進行熱身有助於激活肌肉，為訓練做好準備，而運動後的放鬆則有助於促進恢復。此外，將離心收縮動作（如控制放下重量）納入訓練，能提高肌肉的抗壓能力，減少酸痛的可能性。
最後，保持規律的運動習慣有助於訓練肌肉，使其更能適應高強度的挑戰，並有效減少顯著的不適感。透過結合這些方法，您可以將 DOMS 的影響降至最低，同時提升運動表現和恢復效率。

Although Delayed Onset Muscle Soreness (DOMS) is a natural part of the recovery process, it can be uncomfortable. Fortunately, there are several strategies to alleviate its symptoms and reduce the likelihood of experiencing severe soreness in the future.

To manage DOMS, rest is essential, allowing muscles time to repair and rebuild. Gentle stretching can help reduce stiffness, while staying hydrated aids in flushing out toxins and reducing inflammation. Over-the-counter pain relievers may help ease discomfort. Additionally, applying ice in the first 24-48 hours can help reduce inflammation, while heat therapy afterward can increase blood flow and relieve tightness.

To prevent DOMS in the future, gradual progression in exercise intensity is key. Slowly increasing the volume or intensity of workouts allows muscles to adapt and reduces the risk of overloading them. Warming up before exercise and cooling down afterward also help prepare muscles for exertion and promote recovery. Incorporating eccentric exercises into training, such as controlled lowering of weights, can improve muscle resilience over time, making muscles less prone to soreness.

Lastly, regular physical activity helps condition the muscles, making them better able to handle strenuous activity without significant discomfort. By combining these strategies, you can minimize the impact of DOMS and enhance your overall performance and recovery.

#維健頸背物理治療中心 #延遲性肌肉酸痛 #運動恢復 #肌肉酸痛

📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

31/12/2024

延遲性肌肉酸痛（DOMS）通常在劇烈或不熟悉的運動後出現，大多數人在運動後 12 至 24 小時內開始感覺到，並在約 48 小時時達到高峰，其特徵為肌肉僵硬與疼痛。DOMS 是肌肉承受負荷後的自然反應，雖然過程中可能帶來不適，但其實是肌肉恢復並逐漸變得更強壯的信號。

DOMS 通常由離心肌肉收縮運動引起，常見的例子包括跑步落斜和健身。在這些動作中，肌肉纖維會受到微小損傷，從而引發炎症反應，而這種炎症正是導致與 DOMS 相關的肌肉酸痛的原因。需要注意的是，DOMS 與急性拉傷的疼痛有所不同，後者的痛感通常更加劇烈，並且會在受傷後立即出現。

DOMS 的強度會因運動的類型與強度，以及個人因素如體能水平、年齡、基因、營養和水分補充等而有所不同。雖然在進行較具挑戰性的訓練後，出現一定程度的酸痛是正常的，但應留意身體狀況，以分辨是正常的 DOMS 還是潛在的身體受傷。隨著時間推移，當肌肉逐漸適應特定動作時，DOMS 的強度通常會減輕。因此，雖然短期內可能帶來不適，但 DOMS 的出現實際上是進步的象徵，並在提升健康和運動表現方面發揮關鍵作用。

下一個帖子我們將會探討如何有效預防並減輕DOMS的影響，敬請留意！

Delayed Onset Muscle Soreness (DOMS) is a common condition that most people experience after intense or unfamiliar physical activity. It typically occurs 12-24 hours after exercise, peaking around 48 hours, and is characterized by muscle stiffness, pain, and tenderness. Although it can be uncomfortable, DOMS is a natural response to muscle exertion, signaling that the muscles are recovering and becoming stronger.

DOMS is often triggered by exercises involving eccentric muscle contractions, such as running downhill or lowering weights. During these movements, muscle fibers undergo microscopic damage, which initiates an inflammatory process. This inflammation causes the muscle soreness associated with DOMS. It is important to note that DOMS differs from acute injury pain, which tends to be sharp and immediate.

The intensity of DOMS can vary depending on the type and intensity of the exercise performed, as well as individual factors like fitness level, age, genetics, nutrition and hydration. While some soreness is expected after challenging workouts, it is important to listen to the body to differentiate between typical DOMS and potential injury. Over time, as muscles become accustomed to specific movements, the intensity of DOMS will typically decrease. Therefore, while it may be uncomfortable in the short term, DOMS is a sign of progress and plays a key role in enhancing fitness and performance.

In our next post, we will explore effective strategies to prevent and minimize the effects of DOMS. Stay tuned!

#維健頸背物理治療中心 #延遲性肌肉酸痛 #運動恢復 #肌肉酸痛

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service

📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

24/12/2024

維健頸背物理治療中心祝各位聖誕快樂！我們將於聖誕假期期間(12月25及26日)休息，27日開始照常營業。祝各位過個美好的聖誕節😊
Merry Christmas! CANBI will be closed during the Christmas holiday (25 & 26 Dec) and will resume our service starting from 27 Dec. Wish you enjoy your Christmas holiday and have a happy new year😊

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service

📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

10/12/2024

有效的熱身可以幫助身體為運動做好充分準備，降低受傷風險，同時提升運動表現。以下是一套適用於各種運動的熱身方法，可供參考。

熱身（15-20分鐘）
1. 有氧熱身（5-7分鐘）
從輕度有氧運動開始，逐漸提高心率和肌肉溫度。
- 慢跑（或急步行）：3-5分鐘，保持舒適的步伐
- 開合跳：1分鐘，中等強度進行
- 高抬腿/勾腳踢臀部：1分鐘，交替進行抬膝或勾腳踢臀

2. 動態伸展（8-10分鐘）
增加活動範圍並激活將會使用的肌肉。
- 搖擺腿：每邊10-15次
- 手臂畫圈：每個方向10-15次
- 軀幹旋轉：每邊10-15次
- 弓步走：10-15步，並在上身扭轉時增加核心肌群的活動
- 俯臥爬行(毛毛蟲式)：5-10次

3. 運動專項動作（5分鐘）
激活即將參與運動的相關肌肉。
- 足球：短跑、變向訓練、控球
- 田徑：大步跑或高抬腿跑，以激活跑步肌肉
- 高爾夫球：專注於慢速和控制的揮桿動作，激活肩膀和臀部，同時改善脊椎的靈活性

4. 啟動練習（如有需要 3-5分鐘）
若某些肌群（如臀部、核心或肩部）有額外需要，可在主要運動前加入針對性的啟動練習。
- 橋式：10-15次，以激活臀部和下背部
- 平板支撐：30-60秒，激活核心肌群
- 肩膀拍打：15-20次，激活肩部穩定肌

此熱身方法有很高靈活性，可根據個人運動需求進行調整。如有疑問，建議諮詢專業人士以獲得指導。

A good warm-up routine prepares your body for exercise, prevents injury, and improves performance. Here's a well-rounded warm-up for various sports:

General Warm-up (15-20 Minutes)
1. Aerobic Warm-up (5-7 Minutes)
Start with light cardio to increase heart rate and muscle temperature.
- Jogging (or brisk walking): 3-5 minutes at a comfortable pace
- Jumping Jacks: 1 minute at moderate intensity
- High Knees/Butt Kicks: 1 minute, alternating between knees up or heels to glutes

2. Dynamic Stretching (8-10 Minutes)
Increase range of motion and activate muscles.
- Leg Swings: 10-15 swings per leg
- Arm Circles: 10-15 in each direction
- Torso Twists: 10-15 twists per side
- Walking Lunges: 10-15 steps with a twist
- Inchworms: 5-10 reps

3. Sport-Specific Movements (5 Minutes)
Activate muscles specific to your sport.
- Soccer: Sprints, change of direction drills, ball control
- Track: Strides or high knees runs to engage the running muscles
- Golf: Focus on slow, controlled swings to activate the shoulders and hips, while improving mobility in the spine

4. Activation Exercises (Optional – 3-5 Minutes)
If you feel certain muscle groups need extra attention (e.g., glutes, core, shoulders), include activation exercises before moving into your main workout.
- Glute Bridges: 10-15 reps to activate the glutes and lower back
- Planks: 30-60 seconds to engage the core
- Shoulder Taps: 15-20 reps to activate the shoulder stabilizers

This routine is flexible and can be adjusted for your sports. If you are in doubt, don’t hesitate to contact a professional for help.

#維健頸背物理治療中心 #熱身 #靜態伸展 #如何正確熱身 #動態伸展

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service
📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

26/11/2024

我們之前討論過熱身的常見迷思，發現許多人對正確的熱身方法感到困惑。在接下來的兩篇文章中，我們將講解如何進行正確的熱身！

熱身是正式運動前不可或缺的準備階段，不僅能促進肌肉血液循環，且能增強柔韌性與關節活動範圍。此外，熱身動作通過逐漸讓肌腱、韌帶和關節適應身體的運動壓力，有效預防受傷。熱身還有助集中精神，從而提高運動表現並降低拉傷風險。

熱身通常分為兩個主要部分：一般熱身與動態伸展。一般熱身通常持續5至10分鐘，主要包括輕度有氧運動，如慢跑、騎車或開合跳等。這些活動能逐步提升心率，增加肌肉的血液循環，為後續的高強度運動做好準備。

接下來是動態伸展，其重點在於提升柔韌性和活動性。與靜態伸展（保持固定拉伸姿勢）不同，動態伸展涉及動態動作，通過連續動作來拉伸肌肉和關節。常見的動作包括腿部擺動、手臂畫圈和高抬膝等。這類伸展有效激活即將參與運動的肌群，增強協調性並降低肌肉拉傷風險。

此外，你亦可在熱身中融入運動專項的動作或練習，模擬運動中將要進行的動作，進一步提升身體的適應性，為即將到來的挑戰做好充分準備。

下一篇文章我們將會展示一些具體的熱身示範。敬請期待！

In our previous discussion on warming up myths, we noted that many people are unsure of the correct techniques. In the next two posts, we will guide you on proper warm-up methods to effectively prepare for exercise.

Warming up is essential to prepare the body for exercise by increasing blood flow to muscles, improving flexibility, and enhancing range of motion. It helps prevent injuries by gradually preparing tendons, ligaments, and joints for physical stress. Additionally, a warm-up mentally enhances your focus, ensuring better performance and reduced risk of strain.

Warming up involves two key components: a general warm-up and dynamic stretching. The general warm-up typically lasts 5 to 10 minutes and involves light aerobic exercises like jogging, cycling, or jumping jacks. These activities gradually elevate the heart rate and increase blood flow to the muscles, preparing the body for more strenuous exercise.

Following this, dynamic stretching is crucial for improving flexibility and mobility. Unlike static stretching, which involves holding a stretch for an extended period, dynamic stretching involves active movements that take muscles and joints through their full range of motion. Examples include leg swings, arm circles, and high knees. This type of stretching helps activate the muscles you will be using during your workout, while also improving coordination and reducing the risk of muscle strains.

Additionally, sport-specific movements or exercises can be incorporated into the warm-up to mimic the motions you will perform during your activity, helping to further prepare your body for the task ahead.

In our next article, we will show you some real examples. Stay tuned!

#維健頸背物理治療中心 #熱身 #靜態伸展 #如何正確熱身 #動態伸展

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service
📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

14/11/2024

【營業時間通知】

天文台將於上午10時20分改發三號強風信號。本診所將於改發三號強風信號的兩小時後，即中午12時20分恢復運作。

The Hong Kong Observatory will issue the Strong Wind Signal No. 3 at 10:20 p.m. Our clinics will resume normal operations at 12:20 p.m.

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service

📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

12/11/2024

破解熱身的五個迷思（下）

迷思三：如果你時間緊迫，就不需要熱身
很多人認為熱身是可有可無的，可以隨便跳過而毫無影響，但事實並非如此。熱身的時間應該根據你參與運動的強度和類型來決定。對於希望維持身體健康的人來說，大約五至十分鐘的熱身一般已足夠。然而，參加高水平競技運動的運動員需要投入較長的時間和較多的動作來進行全面的熱身。

迷思四：熱身會讓你感到疲倦
許多人認為熱身會導致疲倦，正確的情況下不應如此。如果你在熱身後感到疲倦，這可能是因為你的熱身過於辛苦。熱身的目的是逐漸提高心率，準備好你的身體，而不是讓你感到疲憊。一個正確的熱身應該讓你感到充滿活力，為接下來的運動做好準備。

迷思五：只有進行帶氧運動需要熱身
實際上，所有類型的運動，包括力量訓練和柔韌性訓練，都受益於適當的熱身。不同的運動需要運用不同的肌肉和動作，因此必須根據具體運動度身定造熱身動作。例如，對於舉重，可以進行動態伸展；而做瑜伽時，可以進行活動關節的練習，確保所有相關肌肉都得到充分的熱身。

總結來說，結合前一篇文章中的兩個熱身迷思，我們一共探討了五個與熱身相關的迷思，這些迷思對提升運動表現和預防受傷均十分重要。我們接下來將探討正確的熱身方法，以助你在運動中更進一步，敬請期待！

Myth 3: You don’t need to warm Up if you are short on time
This myth implies that warming up is unnecessary and can be skipped without any repercussions, but this is far from the truth. The duration of your warm-up should be proportional to your involvement in your sport. For those aiming to improve general fitness, a warm-up of about 5 to 10 minutes is adequate. However, athletes participating in competitive sports must commit sufficient time and effort to a comprehensive warm-up.

Myth 4: Warming up makes you tired
Many people believe that warming up will lead to fatigue, but this is generally not true. If you feel tired after warming up, it might be a sign of overdoing it. The purpose of warming up is to gradually elevate your heart rate and prepare your body for activity, not to wear you out. A well-designed warm-up should energize you and get you ready for the workout ahead.

Myth 5: Only cardio needs a warm up
Contrary to this belief, all types of exercise, including strength training and flexibility routines, benefit from a proper warm-up. Different workouts engage various muscles and movements, so it is essential to tailor your warm-up to the specific activity. For example, using dynamic stretches for weightlifting or performing mobility drills for yoga ensures that all necessary muscles are activated and ready for action.

In summary, building on the two myths from our previous post, we have identified a total of five myths about warming up that are vital for enhancing performance and preventing injuries. Stay tuned for our next discussion on proper warm-up techniques to help elevate your performance!

#維健頸背物理治療中心 #熱身 #靜態伸展 #動態伸展

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service
📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

29/10/2024

如果你曾經做過運動，不論是小學體育老師、大學的田徑教練，還是跑步群組的朋友，你應該都曾經聽過他們反覆強調：「運動前一定要熱身！」這個建議相當普遍，但其實很多人並不太清楚熱身背後的科學原理。今天讓我們一起破解五個關於熱身的錯誤觀念，幫助你更有效率地為運動做準備。

迷思一：只有運動員需要熱身
這是一個常見的誤解。無論你是專業運動員還是業餘愛好者，熱身都是不可或缺的。而且不論運動水平高低，熱身對每個人都有益處。研究顯示，適當的熱身可以有效預防運動傷害，並提升運動表現。此外，熱身過程也有助調整心理，幫助你從日常狀態過度到專注的運動狀態，並增強運動動力和投入感。

迷思二：熱身等於靜態伸展
許多人誤以為熱身等同靜態伸展，這源於我們常被告知靜態伸展能夠預防延遲性肌肉酸痛（DOMS）。然而研究顯示，在訓練前進行靜態伸展對預防延遲性肌肉酸痛的效果有限。靜態伸展在運動後更為有效，有助於肌肉放鬆和恢復。運動前的熱身建議以動態伸展為主，因為這能夠有效提升心率、促進血液循環，讓身體更充分地準備迎接即將到來的運動。

下一個帖子將探討剩餘的三個迷思，敬請期待！

Whether it was from your primary school physical education teacher, a university athletics instructor, or friends in your running group, if you've been involved in sports, you've likely heard the phrase, "You need to warm up!" While this advice is widely shared, the science behind warming up is often less understood. Today, let's begin to debunk five common myths about warming up to help you prepare more effectively for physical activity.

Myth 1: Warming up is only for athletes
A common misconception is that warming up is exclusively for competitive athletes, leaving out those who engage in casual exercise. This belief is misguided. Warming up is advantageous for everyone, regardless of fitness level. It is well-documented that warming up helps prevent injuries and boosts performance. Moreover, it prepares the mind for physical activity, allowing individuals to shift from daily activities to a focused exercise mindset, thereby enhancing motivation and readiness for their workout.

Myth 2: Warming up means static stretching
Many people mistakenly equate warming up with static stretching. People tended to believe that static stretching can aid in preventing Delayed Onset Muscle Soreness (DOMS). However, research shows that static stretching before exercise has limited effects on preventing DOMS. Static stretching is actually more effective after exercise to aid muscle relaxation and recovery. For warming up, dynamic stretching is recommended, as it effectively increases heart rate, promotes circulation, and fully prepares the body for upcoming physical activity.

Stay tuned as we delve into the remaining three myths in our next post!

#維健頸背物理治療中心 #熱身 #靜態伸展 #動態伸展

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service

📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT

📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

15/10/2024

我們常常認為兩側對稱是理想的姿勢，但事實上身體的不對稱是人體的自然設計，身體左右兩側本來就有差異。然而，為什麼受傷、疼痛或一些難以根治的健康問題，往往集中在身體的某一側？

身體的不對稱是指身體結構的分佈並不完全對齊，這可能影響姿勢和運動效能，並引發各種症狀和健康問題，如脊柱側彎或單側關節問題。比如，長時間使用滑鼠可能會導致腕管綜合症。由於不對稱引起的兩側肌肉力量、穩定性和活動範圍的差異，可能增加肌肉和骨骼損傷的風險。

世界上跑得最快的男人─保特（Usain Bolt）其實患有脊柱側彎，他的脊柱向右彎曲，導致他的右腳比左腿短了半英寸。然而，他透過調整跑步姿勢來適應脊柱側彎帶來的影響。這說明身體的不對稱並不一定會造成功能障礙或會引致疼痛。當身體出現不對稱時，身體可能會自然進行調整。但如果不對稱漸趨嚴重，則可能引發健康問題。

當然這只是非常簡化的解釋，人體的設計其實相當複雜。雖然完全對稱的身體幾乎不可能實現，但普遍認為較高的對稱性通常與更好的身體平衡和壓力分配有關。至於我們的身體到底需要有多對稱，並沒有絕對的標準。不過通過專業醫護人員的全面檢查，你將會對自身的身體狀況有更清晰的了解，從而更好地改善身體不平衡而引起的症狀及健康問題。

While bilateral symmetry is often idealized in terms of posture, asymmetry is a natural aspect of human anatomy. But why do injuries, pain and recurrent health issues often seem to impact one side of the body more than the other?

Asymmetry refers to the uneven distribution of body tissue within the body, influencing everything from posture to movement efficiency. It can present as different signs, symptoms, and conditions, such as scoliosis or joint problems affecting one side. For example, activities like prolonged mouse use can result in carpal tunnel syndrome. Differences in muscle strength, stability, and range of motion associated with asymmetry can sometimes lead to musculoskeletal injuries.

Usain Bolt, the fastest man alive, has scoliosis, which made his right leg half an inch shorter than his left. He was able to adapt his running technique to accommodate his scoliosis. This demonstrates that asymmetry does not always mean dysfunction or pain. The body is quite adept at compensating for asymmetry. However, if asymmetry becomes excessive, it could potentially lead to problems.

This explanation is somewhat simplified, as the human body is extremely complex. While perfect symmetry is unattainable, greater symmetry is often associated with better balance and reduced stress on our body. There are no absolute answers about how symmetrical we should be, but a comprehensive evaluation by a healthcare professional can offer a clearer picture of your body’s specific needs, allowing you to better address any symptoms or health issues related to asymmetry.

#維健頸背物理治療中心 #身體不對稱 #身體不平衡

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service

📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

17/09/2024

你有注意到身體的一側在功能上比另一側更具優勢嗎？例如，我們有主導眼和非主導眼之分，且大多數人是右手主導，但也有少數人是左手主導。這些特徵並非通過學習或訓練得來，而是源於身體的自然不對稱。接下來我們一起探討出現這些不對稱的原因。

首先，我們需要了解人體的基本設計。內臟器官如心臟、肝臟和胃並非對稱地排列在身體中央，這種固有的左右不對稱為我們身體結構中的其他不平衡奠定了基礎。甚至連大腦也存在功能性不對稱，從而影響我們的姿勢以及與世界互動的方式。

此外，大多數人是右撇子，因此在日常活動中如寫字和舉起物品時，右手往往自然成為主導。我們的坐姿、站姿甚至睡姿習慣也會導致不對稱；長時間單側坐，或在開車和使用手機時偏向一側，都可能在身體上造成不平衡。

涉及重複動作或需要特定姿勢的工作可能加劇身體的不對稱。例如，長時間使用滑鼠可能使肩膀和軀幹的活動變得不協調。此外，一些偏向使用一側運動（如羽毛球或乒乓球）的運動員，也可能會出現左右兩側肌肉力量和柔韌性的差異。

既然身體不對稱由多種原因造成，這種現象是否屬於「正常」而無需擔憂呢？敬請關注我們的下一篇文章。

It is a well-known fact that one side of the body exhibits more dominance in function than the other. For example, we have a dominant eye versus a non-dominant one. Most people are right hand dominant but a minority of the population is left hand dominant. This is neither taught nor learned. This phenomenon falls into the realm of asymmetry. In this piece, we delve into the reasons behind these asymmetries.

To begin with, it’s important to consider our anatomical layout. Our internal organs—such as the heart, liver, and stomach—are not symmetrically aligned, and this inherent left-right asymmetry creates a basis for various imbalances throughout our bodily structure. Even our brain exhibits functional asymmetries between its hemispheres, which can affect our posture and how we engage with our environment.

Additionally, the predominance of right-handedness in the population leads to habitual preferences in daily tasks, from writing to lifting objects. Activities like sitting, standing, or sleeping in a particular way can also contribute to asymmetry. For example, consistently leaning to one side while seated or favouring one side when driving or using a phone may cause imbalances in the body.

Jobs involving repetitive actions or specific postures can further exacerbate asymmetry. For instance, frequently using a computer mouse might lead to uneven shoulders and trunk rotation. Likewise, athletes participating in sports that favour one side, such as badminton or table tennis, often develop uneven muscle strength and flexibility.

With many factors influencing asymmetry, the question is: Is it a “normal” condition that needs no concern? Stay tuned for our next article to find out.

#醫思醫療 #維健頸背物理治療中心 #身體不對稱 #身體不平衡

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service

📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

06/09/2024

【營業時間通知】

天文台將於12時40分改發三號強風信號。本診所將於改發三號強風信號的兩小時後，即下午2時40分恢復運作。

The Hong Kong Observatory will issue the Strong Wind Signal No. 3 at 12:40 p.m. Our clinics will resume normal operations at 2:40 p.m.

📍香港中環干諾道中19-21號馮氏大廈22樓 | (852) 2782 5488
22/F, Fung House, 19-21 Connaught Road Central, Central, HK
📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

27/08/2024

許多人都希望能快速又簡單地減少脂肪，特別是針對臀部、腹部、手臂和大腿等容易積累脂肪的部位。然而，如我們在上一個帖子中所討論的，局部減脂缺的可行性缺乏實質證據支持。儘管如此，仍不少可以幫助減少全身脂肪並保持長期效果的有效方法。

首先，均衡飲食對於燃燒脂肪和保持良好體態至關重要。簡單來說，為了減少脂肪，你需要確保消耗的卡路里多於攝取的卡路里。為了消耗更多卡路里，減脂時應加入以下幾種運動：

帶氧運動：跑步、騎單車等帶氧運動主要涉及大肌肉群，可以有效地燃燒卡路里。研究發現帶氧運動對於減少頑固的腹部脂肪特別有幫助。

高強度間歇訓練（HIIT）： HIIT即是在短時間內進行高強度運動，隨後安排短暫休息，並不斷重複這個過程。這種訓練方法效果顯著，但對身體質素有一定的要求，因此不要高估自己的能力，應逐步增加訓練強度，以降低受傷風險。

阻力訓練：阻力訓練能增強肌肉質量，從而提高新陳代謝，並促進脂肪燃燒。

實際上，增加每日活動量和減少卡路里攝取的組合，是最有效的減肥方法。增加活動量可以穩步提高卡路里消耗，再結合消耗的卡路里多於攝取的卡路里的做法，能促進脂肪燃燒。這個方法既安全又持續。值得注意的是脂肪分佈受到荷爾蒙的影響，因此減脂並不是單純的加減數。最重要的是找到適合自己的方法，並堅持下去，才能實現健康的減肥目標和長期的體重管理。

A lot of people are searching for a fast and simple way to shed fat, particularly in challenging areas like the hips, belly, arms, and thighs. However, as we discussed in the previous post, spot reduction is not feasible. Despite this, here are some tips to help you achieve your goals.

First and foremost, a balanced diet is essential for burning fat and achieving a toned appearance. Essentially, to lose weight, you need to burn more calories than you take in. There are various types of exercise to consider in order to burn calories:

Cardiovascular Training: Activities such as running and cycling engage large muscle groups and are highly effective for burning calories. Research suggests that cardio exercises can be particularly useful in reducing stubborn belly fat.

High-Intensity Interval Training (HIIT): HIIT features short bursts of intense activity followed by periods of rest. While HIIT can be very effective, it's crucial not to push yourself too hard to avoid overexertion and injury.

Resistance Training: Building muscle through resistance training helps with weight loss and maintenance, as a higher muscle mass boosts your metabolic rate.

You can enhance calorie burning either by increasing your daily activity level (which is a gradual and safer method) or by limiting calorie intake. Combining these methods often proves to be the most effective for weight loss. Keep in mind, though, that where you lose fat isn't always straightforward. Fat distribution is influenced by hormones, so discovering what works best for you and staying consistent will help you reach your goals.

#醫思醫療 #維健頸背物理治療中心 #局部減脂 #帶氧運動 #高強度間歇訓練 #阻力訓練

🔹維健頸背物理治療中心
🔹Canadian Asian Neck and Back Institute
🔹專業治療優質服務
🔹Professional treatment & High quality of service
📍香港中環干諾道中19-21號馮氏大廈22樓 | (852) 2782 5488
22/F, Fung House, 19-21 Connaught Road Central, Central, HK
📍香港銅鑼灣禮頓道 103 號力寶禮頓大廈M樓 | (852) 2805 6903
Mezzanine Floor, Lippo Leighton Tower, 103 Leighton Road, Causeway Bay, HK
📍九龍旺角彌敦道 580G-K 號彌敦中心 13 樓 1303-1306 室 | (852) 2723 8800
Room 1303-1306, 13/Floor, Nathan Centre, 580G-K Nathan Road, Mong Kok, KLN
📍新界荃灣青山道 264-298 號南豐中心 20 樓 2006A 室 | (852) 2412 2010
Flat 2006A, 20th Floor, Nam Fung Centre, 264-298 Castle Peak Road, Tsuen Wan, NT
📣預約CANBI專業團隊，進行檢查及諮詢‼️
-------------------------------
歡迎「讚好」或按「搶先看」，留意我們最新動向！

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