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 Adjusting Your Seat 调整座椅四步骤 Adjusting Your Seat 调整座椅四步骤 1 2 3 4 Stretches for the Neck, Shoulders, and Waist! 一起伸展颈、肩、腰!    Standing in front of the chair, keep the seat’s highest point just below the knee. 站在座椅前,座位最高点应刚好在膝盖下方   When seated, maintain a gap the length of a fist between the edge of the seat and the back of the feet. 坐下时,座位的边缘和脚后应留有一个拳头的空间   The chair’s back should stably support the waist. 椅背应平稳支撑腰部   Neck 颈部伸展 1. Tilt your head to the right slowly and stretch the left side of the neck. Maintain for 10 seconds. 2. Then, tilt to the left slowly to stretch the right side. Maintain for 10 seconds. 3. Lower your head gradually and stretch the back of the neck. Maintain for 10 seconds. 4. Repeat the above three times. 1. 头部慢慢倒向右方,直至左颈 侧感到轻微伸展,维持10秒; 2. 头部再慢慢倒向左方,直至右 颈侧感到轻微伸展,维持10 秒; 3. 头部慢慢向下,直至颈后感到 轻微伸展,维持10秒; 4. 以上动作重复三次。 1. Raise your left arm straight, keeping the hand at chest level. 2. With your right forearm around the left elbow, bring the arm towards the chest and stretch the left shoulder. Maintain for 10 seconds. 3. After recovering, repeat for the right shoulder. 4. Repeat the above three times. 1. 左手伸直横置于胸前; 2. 右前臂紧扣左手手肘位置,并 向胸口轻力施压直至左肩感到 轻微拉伸,维持10秒; 3. 还原后再进行右手伸展; 4. 以上动作重复三次。 Waist 腰侧拉伸 1. Sitting on a chair, hold on to both sides of the chair with both hands. 2. Turn slowly to the right, stretching the left side of the waist. Maintain for 10 seconds. 3.Then, turn slowly to the left, stretching the right side. Maintain for 10 seconds. 4. Repeat the above three times. 1. 坐在椅子上,双手扶着椅边; 2. 慢慢右转,直至左腰侧感到轻 微拉伸,维持10秒; 3. 慢慢左转,直至右腰侧感到轻 微拉伸,维持10秒; 4. 以上动作重复三次。 138 popularnews - 39 Adjust the seat height so that the tabletop and elbows are level. 调整座椅高度,使桌面高度和手肘成一直线      Shoulders and upper back 肩膀或上背运动    


































































































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