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    • B-Free Ranger (Wired model) 必飛越野號 (原創有線版)
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    • B-Free Flash (Wired model) 必飛閃電號 (原創有線版)
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    • FAQ about Stair-Climbing Wheelchairs, 常見問題
    • Our Growing Path 我們成長之路
      • 2014
        • 2014-09, Wheelchair Users' Joy Ride 輪椅使用者之興奮
        • 2014-10, MTR Onsite Test 通過地鐵公司的嚴格測試
        • 2014-12, Wheelchair Users' Joy Ride 輪椅使用者之興奮
      • 2015
        • 2015-02, 頭條日報
        • 2015-04, 東張西望
        • 2015-04, Geneva Inventions Gold Awards 瑞士日內瓦發明金獎
        • 2015-04, Celebrity congratulates 名人祝賀
        • 2015-05, Celebrity congratulates 名人祝賀
        • 2015-06, Celebrity congratulates 名人祝賀
        • 2015-10, 威爾斯醫院
        • 2015-10, at Nursing Home 在安老院當義工
        • 2015-10, Celebrity congratulates 名人祝賀
        • 2015-11, TVB, 貿發局廣告
        • 2015-11, Fedex Grant contest FedEx中小企拓展業務大賽勝出得到大獎
        • 2015-12, Elderly Joy Ride 長者之興奮
        • 2015-12, HK Chamber of Commerce Award ​香港工商業科技獎
      • 2016
        • 2016-02, TVB, 敢創, 香港
        • 2016-03, TVB, 學是學非
        • 2016-04, Mediazone Award 媒體大獎
        • 2016-05, 人大委員長張德江到科學園
        • 2016-08, B-Free Ranger Pilot Run 必飛越野號試航
        • 2016-09, SCMP 香港精神奬
        • 2016-10, Cybathlon, Switzerland 瑞士殘疾人士科技競賽
      • 2017
        • 2017-03, B-Free in Birmingham 必飛被邀請到英國伯明翰參展
        • 2017-05, B-Free in New York 必飛被邀請到美國紐約參展
        • 2017-07, B-Free in Shanghai 必飛被邀請到中國上海參展
        • 2017-07, B-Free in Toyko 必飛被邀請到日本東京參展
        • 2017-10, B-Free in Vienna 必飛被邀請到奧地利維也納參展
        • 2017-12, 諾貝爾學人卓越科技獎
      • 2018
  • Health Info 健康資訊
    • Headaches
      • Cervical headaches
      • Headaches & Manipulative
    • Neck
      • Neck pain by Gwen Jull, Part I
      • Neck pain by Gwen Jull, Part II
      • Neck pain by Gwen Jull, Part III
      • Neck pain position statement
      • Neck Pain
      • Neck, Dizziness and Vertigo
    • Back
      • Thoracic extension (upper back backward bending) and chest expansion
    • Low back
      • Acute, treat early for best results
      • Education for low back pain
      • Management of acute to prevent chronic LBP
      • Non-specific low back pain
      • Sciatica, 1
      • Sciatica, 2
      • Mobility to maintain lumbar lordosis
    • Hip
      • Common hip joint exercises
      • Other hip joint exercises
    • Case study series
      • Limp & Wasting From Lumbar, 76 yr
      • Sciatica
    • Crisis Plan Series
      • Acute shoulder pain
      • Acute thoracic pain
      • Ankle sprain
      • Carpal tunnel syndrome
      • FHP, Neck pain
      • Hip strain
      • lumbar lordosis
      • PF Joint
      • Plantar fasciitis
      • Subacute shoulder pain
      • Tennis elbow
    • Exercise
      • Calf stretches for cramp, swollen-aching leg
      • Exercises for OA
      • Fitness exercise advice, postural to sporting
      • Karate training
      • Marathon Prerequiite
      • Postural Exercises, Flexion Exercises Cause Injury
      • Scoliosis Screening, Exercise Program
      • Stretches for RSI, tendinitis
      • Stretch to prevent injury
      • Stretching exercises, the challenge
      • Swimming, To swim or not to swim?
      • Therapeutic Exercises, Importance of Different Type
      • To exercise or not to exercise?
      • To stretch or not to stretch?
      • Wii as an Exerise Device
      • Wii, Exer-gaming, More Evidence
      • Work athlete, marathon workers
      • XBOX 360 Kinect
    • General Advice
      • Back pain, more than a clinical symptom
      • Common sayings or Heuristics for patients
      • Cost effectiveness of physiotherapy
    • Posutre
      • Core awareness belt
      • Core stabilization for sports & ADL
      • Core stabilization, motor control
      • Dental saddle stool
      • Dr Mandal, balanced sitting posture on forward sloping seat #1
      • Dr Mandal, balanced sitting posture on forward sloping seat #2
      • Evolution figures for postural advice
      • Kyphosis, more common, need of early detection
      • Need of postural training for patients with neck pain
      • Olympic athletes, lifting with lordosis & bracing
      • Postural muscle training I
      • Postural muscle training II
      • Treadmill desk
  • About Us 關於我們
    • Found's Profile
  • Contact Us 聯絡我們
  • Announcement 通告
    • 2018-05-31
  • Subsidiaries 子公司
    • Smart-Office
    • Beauty & Health
  • Home 主頁
  • B-Free Products 必飛產品
    • B-Free Ranger (Wired model) 必飛越野號 (原創有線版)
    • B-Free Ranger (Remote control model) 必飛越野號(創新遙控版)
    • B-Free Flash (Wired model) 必飛閃電號 (原創有線版)
    • B-Free Flash (Remote control model) 必飛閃電號(創新遙控版)
    • B-Free Flash Plus (latest model) 必飛閃電號升級版 (創新遙控版)
    • FAQ about Stair-Climbing Wheelchairs, 常見問題
    • Our Growing Path 我們成長之路
      • 2014
        • 2014-09, Wheelchair Users' Joy Ride 輪椅使用者之興奮
        • 2014-10, MTR Onsite Test 通過地鐵公司的嚴格測試
        • 2014-12, Wheelchair Users' Joy Ride 輪椅使用者之興奮
      • 2015
        • 2015-02, 頭條日報
        • 2015-04, 東張西望
        • 2015-04, Geneva Inventions Gold Awards 瑞士日內瓦發明金獎
        • 2015-04, Celebrity congratulates 名人祝賀
        • 2015-05, Celebrity congratulates 名人祝賀
        • 2015-06, Celebrity congratulates 名人祝賀
        • 2015-10, 威爾斯醫院
        • 2015-10, at Nursing Home 在安老院當義工
        • 2015-10, Celebrity congratulates 名人祝賀
        • 2015-11, TVB, 貿發局廣告
        • 2015-11, Fedex Grant contest FedEx中小企拓展業務大賽勝出得到大獎
        • 2015-12, Elderly Joy Ride 長者之興奮
        • 2015-12, HK Chamber of Commerce Award ​香港工商業科技獎
      • 2016
        • 2016-02, TVB, 敢創, 香港
        • 2016-03, TVB, 學是學非
        • 2016-04, Mediazone Award 媒體大獎
        • 2016-05, 人大委員長張德江到科學園
        • 2016-08, B-Free Ranger Pilot Run 必飛越野號試航
        • 2016-09, SCMP 香港精神奬
        • 2016-10, Cybathlon, Switzerland 瑞士殘疾人士科技競賽
      • 2017
        • 2017-03, B-Free in Birmingham 必飛被邀請到英國伯明翰參展
        • 2017-05, B-Free in New York 必飛被邀請到美國紐約參展
        • 2017-07, B-Free in Shanghai 必飛被邀請到中國上海參展
        • 2017-07, B-Free in Toyko 必飛被邀請到日本東京參展
        • 2017-10, B-Free in Vienna 必飛被邀請到奧地利維也納參展
        • 2017-12, 諾貝爾學人卓越科技獎
      • 2018
  • Health Info 健康資訊
    • Headaches
      • Cervical headaches
      • Headaches & Manipulative
    • Neck
      • Neck pain by Gwen Jull, Part I
      • Neck pain by Gwen Jull, Part II
      • Neck pain by Gwen Jull, Part III
      • Neck pain position statement
      • Neck Pain
      • Neck, Dizziness and Vertigo
    • Back
      • Thoracic extension (upper back backward bending) and chest expansion
    • Low back
      • Acute, treat early for best results
      • Education for low back pain
      • Management of acute to prevent chronic LBP
      • Non-specific low back pain
      • Sciatica, 1
      • Sciatica, 2
      • Mobility to maintain lumbar lordosis
    • Hip
      • Common hip joint exercises
      • Other hip joint exercises
    • Case study series
      • Limp & Wasting From Lumbar, 76 yr
      • Sciatica
    • Crisis Plan Series
      • Acute shoulder pain
      • Acute thoracic pain
      • Ankle sprain
      • Carpal tunnel syndrome
      • FHP, Neck pain
      • Hip strain
      • lumbar lordosis
      • PF Joint
      • Plantar fasciitis
      • Subacute shoulder pain
      • Tennis elbow
    • Exercise
      • Calf stretches for cramp, swollen-aching leg
      • Exercises for OA
      • Fitness exercise advice, postural to sporting
      • Karate training
      • Marathon Prerequiite
      • Postural Exercises, Flexion Exercises Cause Injury
      • Scoliosis Screening, Exercise Program
      • Stretches for RSI, tendinitis
      • Stretch to prevent injury
      • Stretching exercises, the challenge
      • Swimming, To swim or not to swim?
      • Therapeutic Exercises, Importance of Different Type
      • To exercise or not to exercise?
      • To stretch or not to stretch?
      • Wii as an Exerise Device
      • Wii, Exer-gaming, More Evidence
      • Work athlete, marathon workers
      • XBOX 360 Kinect
    • General Advice
      • Back pain, more than a clinical symptom
      • Common sayings or Heuristics for patients
      • Cost effectiveness of physiotherapy
    • Posutre
      • Core awareness belt
      • Core stabilization for sports & ADL
      • Core stabilization, motor control
      • Dental saddle stool
      • Dr Mandal, balanced sitting posture on forward sloping seat #1
      • Dr Mandal, balanced sitting posture on forward sloping seat #2
      • Evolution figures for postural advice
      • Kyphosis, more common, need of early detection
      • Need of postural training for patients with neck pain
      • Olympic athletes, lifting with lordosis & bracing
      • Postural muscle training I
      • Postural muscle training II
      • Treadmill desk
  • About Us 關於我們
    • Found's Profile
  • Contact Us 聯絡我們
  • Announcement 通告
    • 2018-05-31
  • Subsidiaries 子公司
    • Smart-Office
    • Beauty & Health
Tel: 2899 2893

Posture
Olympic athletes, lifting with lordosis & bracing

Picture
Patients often ask how they may prevent low back injury while working out in the gym or doing housework. I have been using the Olympic athletes, especially the weight-lifters, as examples to help them understand the rationale behind the five type of exercises I always emphasize: postural, mobility, stretching, strengthening and sporting. The first and most important 'exercise' is postural. Without proper alignment of all the bones and joints in the body especially the spine, the weight-lifter would not be able to successfully lift such heavy weights or could risk injuring parts of the body especially the low back. To be able to align his spine and to perform his weight-lifting action, he needs the required range of movements of the knees to squat and the shoulders to fully elevate. He therefore has to perform mobility exercises to ensure such movements are available. To ensure such motions are performed smoothly without restriction, he needs flexibility of the surrounding muscles, ligaments and other soft tissues for his performance. Shoulder stretches are particularly important for the weight-lifters. Strength in the arms and legs is no doubt most important for him to lift the weight and to ¬¬stand up from the squatting position. But no matter how strong the arms and legs are, he would not be able to lift such weight without the strength and stability of his trunk. Core stabilization, the use of deep trunk muscles particularly transverse abdominis and multifidus to stabilize the lumbar (low back) spine, has become the base of all other strengthening exercises. Note that abdominal/stomach curl or sit-up to strengthen the rectus and the oblique abdominis has become less relevant for trunk stability required for most sporting/daily activities. We never should curl our trunk or bend to lift. In fact, the weight-lifter would tilt his buttock out to maintain a normal lumbar lordosis (low back S-curve) , the strongest and most stable position of the lumbar spine, to lift. He will exhale and even yell to brace his stomach in without curling his back. He may also wear a weight-lifting belt to help bracing his abdomen to increase the stability of his weight-bearing trunk. His own internal weight-lifting belt is his transverse abdominis (surrounding/bracing abdominal muscle) . It is rather ironic that patients are taught to do sit-ups/curls to train the rectus abdominis (front abdominal muscle) to "support" their back while we should never adopt such position when lifting and that maintaining the lumbar lordosis by back extensors (backward bending muscles) and bracing the trunk by transverse abdominis are so important and have always been practiced by the athletes. We do not lift 200 lbs but we may lift a 20 lbs box 20 times a day. Are we stronger than the Olympic athletes that we do not have to condition ourselves for the constant strenuous tasks we have to do everyday?

    

Luck LI
Musculoskeletal Physiotherapist

Location

What Our Clients Are Saying

Professional and dedicated. The Health Information is truly amazing, helping me to recover from my low back pain. I’m sure Dr. Motion is going to help a lot more people."

客戶的話
“專注專業。 健康資訊到位,幫助我從腰痛中恢復過來。 我相信動博士能夠幫助更多人。”
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  • Home 主頁
  • B-Free Products 必飛產品
    • B-Free Ranger (Wired model) 必飛越野號 (原創有線版)
    • B-Free Ranger (Remote control model) 必飛越野號(創新遙控版)
    • B-Free Flash (Wired model) 必飛閃電號 (原創有線版)
    • B-Free Flash (Remote control model) 必飛閃電號(創新遙控版)
    • B-Free Flash Plus (latest model) 必飛閃電號升級版 (創新遙控版)
    • FAQ about Stair-Climbing Wheelchairs, 常見問題
    • Our Growing Path 我們成長之路
      • 2014
        • 2014-09, Wheelchair Users' Joy Ride 輪椅使用者之興奮
        • 2014-10, MTR Onsite Test 通過地鐵公司的嚴格測試
        • 2014-12, Wheelchair Users' Joy Ride 輪椅使用者之興奮
      • 2015
        • 2015-02, 頭條日報
        • 2015-04, 東張西望
        • 2015-04, Geneva Inventions Gold Awards 瑞士日內瓦發明金獎
        • 2015-04, Celebrity congratulates 名人祝賀
        • 2015-05, Celebrity congratulates 名人祝賀
        • 2015-06, Celebrity congratulates 名人祝賀
        • 2015-10, 威爾斯醫院
        • 2015-10, at Nursing Home 在安老院當義工
        • 2015-10, Celebrity congratulates 名人祝賀
        • 2015-11, TVB, 貿發局廣告
        • 2015-11, Fedex Grant contest FedEx中小企拓展業務大賽勝出得到大獎
        • 2015-12, Elderly Joy Ride 長者之興奮
        • 2015-12, HK Chamber of Commerce Award ​香港工商業科技獎
      • 2016
        • 2016-02, TVB, 敢創, 香港
        • 2016-03, TVB, 學是學非
        • 2016-04, Mediazone Award 媒體大獎
        • 2016-05, 人大委員長張德江到科學園
        • 2016-08, B-Free Ranger Pilot Run 必飛越野號試航
        • 2016-09, SCMP 香港精神奬
        • 2016-10, Cybathlon, Switzerland 瑞士殘疾人士科技競賽
      • 2017
        • 2017-03, B-Free in Birmingham 必飛被邀請到英國伯明翰參展
        • 2017-05, B-Free in New York 必飛被邀請到美國紐約參展
        • 2017-07, B-Free in Shanghai 必飛被邀請到中國上海參展
        • 2017-07, B-Free in Toyko 必飛被邀請到日本東京參展
        • 2017-10, B-Free in Vienna 必飛被邀請到奧地利維也納參展
        • 2017-12, 諾貝爾學人卓越科技獎
      • 2018
  • Health Info 健康資訊
    • Headaches
      • Cervical headaches
      • Headaches & Manipulative
    • Neck
      • Neck pain by Gwen Jull, Part I
      • Neck pain by Gwen Jull, Part II
      • Neck pain by Gwen Jull, Part III
      • Neck pain position statement
      • Neck Pain
      • Neck, Dizziness and Vertigo
    • Back
      • Thoracic extension (upper back backward bending) and chest expansion
    • Low back
      • Acute, treat early for best results
      • Education for low back pain
      • Management of acute to prevent chronic LBP
      • Non-specific low back pain
      • Sciatica, 1
      • Sciatica, 2
      • Mobility to maintain lumbar lordosis
    • Hip
      • Common hip joint exercises
      • Other hip joint exercises
    • Case study series
      • Limp & Wasting From Lumbar, 76 yr
      • Sciatica
    • Crisis Plan Series
      • Acute shoulder pain
      • Acute thoracic pain
      • Ankle sprain
      • Carpal tunnel syndrome
      • FHP, Neck pain
      • Hip strain
      • lumbar lordosis
      • PF Joint
      • Plantar fasciitis
      • Subacute shoulder pain
      • Tennis elbow
    • Exercise
      • Calf stretches for cramp, swollen-aching leg
      • Exercises for OA
      • Fitness exercise advice, postural to sporting
      • Karate training
      • Marathon Prerequiite
      • Postural Exercises, Flexion Exercises Cause Injury
      • Scoliosis Screening, Exercise Program
      • Stretches for RSI, tendinitis
      • Stretch to prevent injury
      • Stretching exercises, the challenge
      • Swimming, To swim or not to swim?
      • Therapeutic Exercises, Importance of Different Type
      • To exercise or not to exercise?
      • To stretch or not to stretch?
      • Wii as an Exerise Device
      • Wii, Exer-gaming, More Evidence
      • Work athlete, marathon workers
      • XBOX 360 Kinect
    • General Advice
      • Back pain, more than a clinical symptom
      • Common sayings or Heuristics for patients
      • Cost effectiveness of physiotherapy
    • Posutre
      • Core awareness belt
      • Core stabilization for sports & ADL
      • Core stabilization, motor control
      • Dental saddle stool
      • Dr Mandal, balanced sitting posture on forward sloping seat #1
      • Dr Mandal, balanced sitting posture on forward sloping seat #2
      • Evolution figures for postural advice
      • Kyphosis, more common, need of early detection
      • Need of postural training for patients with neck pain
      • Olympic athletes, lifting with lordosis & bracing
      • Postural muscle training I
      • Postural muscle training II
      • Treadmill desk
  • About Us 關於我們
    • Found's Profile
  • Contact Us 聯絡我們
  • Announcement 通告
    • 2018-05-31
  • Subsidiaries 子公司
    • Smart-Office
    • Beauty & Health