伸展運動 (坐式) Stretching Exercise (Seated) | 癌症患者家居運動 Home-based Exercise for cancer survivors | [7]

【此系列的伸展運動針對紓緩癌患後肌肉繃緊】
研究顯示伸展肌肉有助增加肢體活動範圍、抵禦疼痛、減輕受傷的風險，以及改善姿勢。

伸展運動提示
深吸一口氣，在伸展時慢慢呼出
把伸展動作維持30秒，讓肌肉慢慢放鬆
伸展至肌肉感到拉緊，而非疼痛

⚠⚠⚠ 受神經病變影響的癌症康復者 – 請留意以下運動安全指引⚠⚠⚠
敝若患者在癌症治療後，受神經病變影響，感覺可能變得不敏感而引致做運動時受傷。
【影響部位: 上肢】痺痛、癢或顫抖都會影響手部感覺。如做阻力運動訓練時應盡量避免使用啞鈴或壺鈴
【影響部位: 下肢】腿部和足部神經病變可能影響平衡力。如做伸展運動訓練時，可利用椅子或牆壁作依靠保持平衡。如做帶氧運動訓練時，可選擇固定式健身單車代替跑步機，減低因失去平衡而受傷的風險

【This stretching exercise series aim to improve muscle stiffness after cancer】
Studies found Stretching your muscles will help increase your range of motion, ward off pain, reduce the risk for injury, and improve your posture.

Stretching Tips:
Take a deep breath and slowly exhale as your stretch
Hold each stretch for 30 seconds to give the muscle time to relax
Only stretch until you feel tension in the muscle, not to the point of pain

⚠⚠⚠ Exercise Precautions for cancer survivors with neuropathy: Please read the following precautions ⚠⚠⚠
Cancer treatment might damage peripheral nerves and affect the extremities of the arms and legs.
【Affected area: Upper Limb】As the neuropathy progresses, it can lead to a loss of sensation in the affected areas. When preforming Resistance Training holding dumbbells/kettlebells should be avoided.
【Affected area: Lower Limb】Neuropathy in the legs and feet may affect balance. Use Chair or wall to keep balance when performing stretching exercise. Train on stationary bike instead of treadmill to reduce the risk of injury due to loss of balance when performing aerobic exercise.

#HKUJCICC #癌症 #癌症資訊 #運動 #Cancer #Exercise

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