Dr. Joe 護脊操終於硏發了！很多朋友喜歡看Dr. Joe的片，但有時候未必每一條片都看到，便錯失了一些重要的運動。所以Dr. Joe就找出最有效的運動串連一起變成了Dr. Joe護脊操。
每天做一次，可以舒緩痛症，強身健體，適合所有年齡人士。大家不妨介紹給你的朋友一起做。如果你認識學校、社區中心、長者中心的負責人，也可以幫介紹這運動給他們，令院舍人士及學校學生都可養成做Dr. Joe 護脊操的習慣，強身健體，遠離痛症。如果做的時候又痛又不舒服就要停，不要勉強！
In this video, Dr. Joe will demonstrate his Dr. Joe Spinal exercise. It has a combination of 50 exercises for improving your health and helping to relieve pain. Please do this every day. They are easy to do and can have instant relief. Remember, if during or after doing the exercises, you feel more pain and discomfort, please consult a doctor for further professional treatments.
#脊醫
#汪家智 #汪家智註冊脊醫
#腰痛
#廣東話youtuber
#DrJoe脊醫教室 #伸展
#做運動
#drjoe護脊操
#疼痛
#drjoewong
#chiropractor #drjoe
#sciatica
#exercise
#DrJoeSpinalExercise
0:00 介紹 Introduction
1:46 Dr. Joe 護脊操 Dr. Joe Spinal Exercise
1:51 1.膊頭向後轉 10下Shoulder rotation 10X
2:10 2.雙手伸直向上 10秒Arms up in extensions 10Sec
2:29 3.向右側 10秒Right Lateral Flexion 10sec
2:44 4.向左側 10秒Left lateral flexion 10sec
2:57 5.彈手指 10下Flick the fingers 10x
3:08 6.步操 10下Marching 10x
3:23 7.膊頭向後 10下Roll the shoulders backwards 10x
3:38 8.膊頭向前轉 10下Roll the shoulders forward 10x
3:49 9.打拳頭 10下Punches 10x
4:02 10.上斜方肌 10秒Upper traps 10sec
4:19 11.斜角肌 10秒Scalenes 10sec
4:30 12.提肩胛肌 10秒Levator scapulae 10sec
5:22 13.頸向前彎 10秒Flexion of neck 10sec
5:36 14.頸向後彎 10秒Extension of neck 10sec
5:54 15.胸鎖乳突肌 10秒SCM 10sec
6:19 16.雙下巴 5秒Chin tuck 5sec
6:45 17.雙下巴加W 5下Chin tuck with W 5X
7:19 18.雙手放頭 10秒Both hands on the head 10sec
7:33 19.向右側 10秒Right lateral flexion 10sec
7:46 20.向左傾 10秒Left lateral flexion 10sec
7:58 21.風車 10秒Windmill 10sec
8:30 22.拗背脊 10秒Back scratch 10sec
8:53 23.手腕90度拉扯 10秒Wrist at 90 degrees stretch 10sec
9:23 24.OK 手勢 10秒OK sign 10sec
9:50 25.拳頭屈曲向前 10秒Wrist flexion 10sec
10:05 26.手腕向後 10秒Wrist extension10sec
10:25 27.彈手指 10下Flick the fingers10x
10:36 28.雙手合十 10秒Palms together 10sec
10:49 29.單邊用力推 10秒One hand pushing the other 10sec
11:10 30.彈手指 10秒Flick the fingers 10sec
11:16 31.貓爪、鴨嘴、拳頭、放開（5下）Claws, beaks, fists and relax (5x)
11:50 32.腰部向後屈曲 10秒Lumbar extension 10sec
12:06 33.腰部側彎 10秒Lateral flexion 10sec
12:31 34.腰部旋轉 10 秒Lumbar rotation 10 sec
12:57 35.腹股溝拉筋 10秒Groin stretch 10sec
13:27 36.幗繩肌拉筋 10秒Hamstrings stretch 10sec
13:54 37.弓步 10下Lunges 10x
14:19 38.小腿升起 10下Calf raise 10x
14:33 39.腳踭走路 10下Heel walk10x
14:46 40.步操10 下Marching 10x
14:57 41.左右轉動Left and right arm-twist
15:08 42.死了的蟲 10 下Dead bug 10x
15:20 43.左手右腳 10 次Right arm left leg 10x
15:32 44.縮膊頭 3下Shrug the shoulders 3x
16:01 45.捽耳仔 10秒Massage the ears 10sec
16:24 46.手指尖互按 10下Clap with your fingertips 10x
16:38 47.虎口互按 10下Thumb and index finger massage 10x
16:50 48.手指按摩 10下Fingers massage 10x
17:03 49.彈手指 10下Flick the fingers 10x
17:15 50.528 呼吸法 3下528 Breathing exercises 3x
任何查詢，可致電Phone no. : +852 2499 2488
WhatsApp: +852 5239 7436
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DISCLAIMER:
This video (including but not limited to its description, comments, and statements made therein) is for informational purposes only. This video is not and is not intended to be a substitute for medical advice. You are advised to obtain professional medical advice or treatment from a qualified medical professional. You are solely at your own risk should you decide to follow or administer any of the treatments shown in this video. If you do so and feel unwell or in pain at any point, please stop immediately and contact a qualified medical professional or visit the nearest hospital emergency department.
Dr. Joseph Wong and [Dr. Joe Wong] do not accept any liability for any losses, injuries, or damages arising from any action that you may take or refrain from taking in reliance of the contents of this video.
免責聲明：
本視頻（包括但不限於其中的描述、評論和陳述）僅供參考及資訊性用途。本視頻不能代替專業的醫療建議，您應向合資格的醫療專業人員尋求專業的建議或治療。若您決定跟從本視頻中的任何治療方法，您將自行承擔風險，如此同時，若你在任何時候感到不適或疼痛，請立即停止並聯繫合資格的醫療專業人員或到訪最近醫院的急診室。
汪家智 註冊脊醫和 [Dr. Joe Wong] 不能也不會承擔因您依賴本視頻的內容而採取或沒有採取的任何行動而引致的任何損失、傷害和損害的任何責任。
