七組必做伸展的肌肉! 每天伸展減少痛症!［Eng Subtitles] The Top 7 Muscles for stretching

今次Dr. Joe 會教大家講解七組必須要做伸展的肌肉。他們常常過緊，令到我們不舒服，亦會影響到我們姿勢。建議大家每天都做伸展去幫助減少痛症。
In this video, Dr. Joe demonstrates the 7 muscles that need to be stretched every day. This exercise is great for preventing pain and correcting posture. Please try it at your own discretion.
#脊醫 #汪家智 #汪家智註冊脊醫
#廣東話youtuber
#DrJoe脊醫教室
#drjoe護脊操
#上斜方肌 #Upper Trapezius
#胸大肌 #Pectoralis Major
#豎脊肌 及 #腰方肌#ErectorSpinae #QuadratusLumborum
#股四頭肌#Quadriceps
#膕繩肌#Hamstring
#比目魚肌 #Gastrocnemius #Soleus
#腓腸肌
#drjoewong
#chiropractor #drjoe
#exercise
0:00 簡介 Introduction
0:38 上斜方肌Upper Trapezius
2:36 胸大肌Pectoralis Major
5:37 腰大肌Psoas Major
7:24 豎脊肌及腰方肌Erector Spinae and Quadratus Lumborum
10:31 股四頭肌Quadriceps
12:02 膕繩肌Hamstring
14:12 腓腸肌及比目魚肌Gastrocnemius and Soleus
任何查詢，可致電Phone no. : [phone]
Whatsapp: [phone]
Professional Website ：
www.chirocare.com.hk
Email: [e-mail]
Dr. Joe Wong Online Shop:
www.drjoewong.com
IG: dr.joe_wong
IG: dr.joe_wong...
FB: Dr. Joe 健康教室
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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。

[@Ada-lp2rl]

Dr Joe 的示範和解釋好清晰，
動作又易做，非常感謝Dr Joe 分享👍👍🙏🙏

[@drjoewong]

太好了，希望幫到你

[@virginialu2303]

Hello Dr.Joe 我經常都喜欢看你所有简单的運動如拉肋，忠诚支持者，希望可以看到更多有关頸部至肩部的方法，因为我先生常用手机的不良習惯，感谢您祝一切安好。

[@drjoewong]

我有很多關於頸部的伸展，但真的太多，你可能要慢慢在我的視頻裏找一找看看

[@carrieman]

多謝Dr Joe！你的教學淺白易明，最重要係非常有效，感謝🙏

[@drjoewong]

簡單運動，可以幫到身體健康

[@yykong7677]

教得好好❤

[@drjoewong]

太好了，多謝你支持

[@Knight246]

好多謝Dr. Joe🎉🎉🎉

[@drjoewong]

多謝你支持

[@winwong7493]

好容易做得到🙏🙏支持你👍👍

[@drjoewong]

好容易做，所以就要多啲做啦

[@annachan8713]

謝謝DR JOE❤

[@drjoewong]

多謝支持

[@jasonwong4978]

多謝 Dr. Joe ❤😊😊

[@drjoewong]

多謝支持

[@crisccan]

Thank you very much Dr.Joe

[@drjoewong]

You’re welcome

[@cbristol4906]

谢谢分享！太需要了。

[@drjoewong]

👍🙏

[@pettyma9960]

支持你汪醫生👍👍👍

[@drjoewong]

多謝你支持

[@tintinlai4294]

Dr. Joe多謝教導，十分感謝。😊😊😊

[@drjoewong]

希望幫到你

[@belindama754]

多謝 Dr Joe 👍🙏

[@drjoewong]

👍🙏

[@lyanazza9293]

好，一定會做 謝謝Dr Joe🙏💪

[@drjoewong]

多謝你支持，希望幫到你

[@KimmyYuen-me4cd]

Thanks for sharing from Canada.

[@drjoewong]

You’re welcome

[@flowerstimmy1060]

Thank you so much 😊

[@drjoewong]

You’re welcome

[@aliceng182]

Dr Joe見到你又有video 就開心，又有教導知識❤

[@drjoewong]

太好了，希望幫到你

[@kkf99]

Dr Joe 👍👍👍

[@drjoewong]

🙏🙏🙏🙏

[@user-vn5ui2vy8b]

您教授的非常好。感恩。

[@drjoewong]

多謝支持

[@doristse7060]

Thank you Dr Joe, very simple and effective stretching exercise

[@drjoewong]

Great! I hope you will do these exercises

[@EllenC2222]

Thanks

[@drjoewong]

Thanks sooooo much

[@sandylam4721]

Thank you

[@drjoewong]

You’re welcome

[@raymond4608]

剛剛全程跟Dr Joe做，全身鬆晒👍。 多謝🙏

[@drjoewong]

太好了，希望幫到你

[@lgteong7164]

DrJoe 这一片子非常完整。棒极了❤

[@drjoewong]

你說得對，非常完整，由頸做到腳

[@lgteong7164]

谢谢您的专业精神。看看您的好身材 就能证明。

[@lili3175]

有呀！

[@drjoewong]

👍

[@hungsuet7461]

支持 汪醫生👍👍👍♥️🙏💪😄汪醫生 我有時大髀抽筋 .我做呢個動作抽得仲犀利🙏

[@drjoewong]

小心，如果太辛苦不要做，慢慢來

[@hungsuet7461]

@@drjoewong 多謝 汪醫生🙏👍👍👍💪♥️

[@anitaho1894]

Thx Dr Joe for sharing. Very detailed demonstrations and helpful stretching.😊. God bless

[@drjoewong]

You’re welcome

[@peggy962]

😂前年右手肩周炎
現在左手
🎉多謝Dr Joe Wong

[@drjoewong]

太好了，希望幫到你

[@jaclynchan3534]

Dr. Joe, 我有嚴重骨質疏鬆，可以跟你的影片做竪脊肌和腰方肌拉筋嗎？謝謝！你的影片非常淸楚，簡單，易做。多謝你。🙏🏼

[@drjoewong]

希望幫到你

[@rebeccang8372]

👏👏👏👏👏

[@drjoewong]

🙏

[@skam7048]

多謝Dr Joe的影片示範。本人右手勞損，感到很寃，不知有沒有運動可以幫助康復，懇請Dr Joe賜教，謝謝。

[@drjoewong]

好的，不妨看看這條片
1. th-cam.com/video/Js8f0k2njf8/w-d-xo.htmlsi=Fa_Wl9KMQz-kbkZI
2. th-cam.com/video/HsMemESTMvA/w-d-xo.htmlsi=kb7WCxj_O0HgckLr
3. th-cam.com/video/BhV8ym11GHs/w-d-xo.htmlsi=X-FjtRAPWy4xW30g

[@tsangrita1]

Support class

[@drjoewong]

🙏🙏🙏🙏🙏

[@gracegreen1181]

I enjoyed watching your videos which are very encouraging and helpful 👍 Thank you Doctor Wong 🙏

[@drjoewong]

👍🙏😍

[@tracyspaceylam]

Dr. Joe 一直感謝你教學. 我想請問如果一邊比較弱 冇力， 需要做雙陪來加強鍛煉嗎?

[@drjoewong]

這條片的運動是伸展，不是用來鍛鍊。如果一邊比較弱，應該先慢慢增加重量，不要突然加倍訓練，避免整傷。

[@yuetkuilam9894]

我係林婆婆，在家行走腳也不穩😢😢😢感恩醫師！❤❤❤

[@drjoewong]

小心

[@joylove7985]

Dr joe thanks so much for this exercise.My calf muscles will always get tired after a long walk and sometimes even became painful.However after much rest the pain will go off and calf will be ok .Just check which exercises will be best for me to strengthen my calf muscles?

[@drjoewong]

Calf exercises such as calf raises are good, you can also tie a elastic band on your forefoot, then push down with your forefoot, to strengthen the calf

[@joylove7985]

Thanks so much Dr Joe for yr advice .Will try doing this exercises.Thank you so much for this precious website to help strengthen our muscles 💪

[@Fred-fu2cw]

請問如有 椎間盤突出毛病可否做腰方肒拉伸動作呢？

[@drjoewong]

可以

[@choopohtin280]

👍👍👍💖

[@drjoewong]

🥰

[@agneswong7686]

Dr. Joe，想請教你，我有肩胛擠症候群，我可否同時做你所教嘅肩胛擠症候群運動及這七組伸展肌肉運動呢？

[@drjoewong]

當然可以做啦，看看這條片
th-cam.com/video/eRWeTzr20gU/w-d-xo.htmlsi=BMgzTKQI8pyCUPfL

[@agneswong7686]

Dr. Joe，謝謝你百忙中回覆。🙇🏻‍♀️❤️

[@fortressfortress2821]

Dr joe您好，本人左邊小腿坐超過15分鐘和睡眠時.或企得來，小腿都很痛，要企一陣才減輕痛，但行路又唔痛，我係由小腿抽筋引發出來的痛，初初係小腿緊，拉完筋之後(不知是否拉傷咗)而引起痛，麻煩Dr 替我解答疑難，感謝你🙏

[@drjoewong]

其實這是腰椎神經線受壓的病徵，當你活動一陣神經線就放鬆一點。所以要檢查腰椎是否狹窄。

[@kmt3966]

Dr Joe 你好，我盆骨前傾而引致膝頭痛和無力，請問盆骨帶可唔可以改善以上問題？

[@drjoewong]

當然有幫助

[@hediman20]

髖關節片

[@drjoewong]

當然有
th-cam.com/video/qnKiKPZjFi8/w-d-xo.htmlsi=0m_vr9KV2fPRE6CM

[@candyhung7564]

Dr.Joe
我隻腳生骨刺，可以做咩運動

[@drjoewong]

可能足底筋膜炎而導致骨刺。
th-cam.com/video/RVaEfFbZ_EY/w-d-xo.htmlsi=u7LMNgIjrDQ-_MYV

[@halimating5801]

Dr Jo I want to consult you with some of my problems
But I don't have the direct line to your office to make appointment.

[@drjoewong]

24992488 Tsim Sha Tsui

[@hihi5157]

請問头痛頸椎痛背痛怎樣會好

[@flamflam2268]

我都想知

[@user-oj1et9hm5d]

看醫生
不要看手機跟電腦

[@drjoewong]

頭痛同頸椎當然有關係，不妨看看這條片
th-cam.com/video/y2RA3WQ0ArI/w-d-xo.htmlsi=zrZfvGbC3LtwLjVz

[@chengkwaifong7193]

退化性關節炎和關節炎的分別?

[@user-oj1et9hm5d]

一個主因是退化
一個是其他因素

[@drjoewong]

退化性關節炎主要是退化為主，但關節炎可以有其他原因，例如免疫系統失調，把自己的關節就好似類風濕關節炎，紅斑狼瘡症，強直性脊椎炎等等。始終都是說關節裏面出現發炎之後出現痛楚。

[@yinkingmak8414]

有什麼運動幫助有靜脈曲脹人呀

[@drjoewong]

有
th-cam.com/video/KnaeyPgOtTI/w-d-xo.htmlsi=XoBf_FAdhokFjs0v

[@yinkingmak8414]

@@drjoewong 多謝你的回覆，謝謝。

[@tammypoonjade]

骶盆帶有沒有尺碼分？

[@drjoewong]

不分尺寸的，一般人都適合

[@siusimkong5894]

骶盆帶那裏有得賣？

[@drjoewong]

@siusimkong5894 網上可以買，drjoewong.com
或親自來到尖沙咀診所買

[@SunnieWoo]

想試吓條「骶骨盆骨帶」請問有海外網購嗎？🙏🏼

[@drjoewong]

上www.drjoewong.com 問吓，應該可以寄去外國

[@SunnieWoo]

@@drjoewongthanks ❤

[@SunnieWoo]

@@drjoewong條帶$200 郵費要$300，冇問地區又冇offer平郵😅

[@kkoo3505]

我想買啊。請問唔識網上還可以點做呀

[@drjoewong]

上www.drjoewong.com

[@yukharcheung4273]

多謝Dr joe 分享❤❤❤解釋得非常清楚👏👍🙏

[@kitfongli1181]

我好需要買，唔識上綱買，可以點.做呀？

[@EllenC2222]

Thanks

[@drjoewong]

Thanks so much for your support

[@SuperFlo8888]

@@drjoewong: Dr. Joe: 請問可以到貴診所進行檢查嗎？如可以怎樣聯絡呢？謝謝