課程簡介
長時間使用電腦或手機，經常覺得肩頸繃緊，卻不知道應該伸展、活動還是練習出力？本課程以簡易人體結構及生活情境，介紹頸部、胸廓、肩胛骨與手臂的協作方式。透過頭部位置觀察和肩頸活動練習，學員將認識體態觀察的用途與限制，學習選擇合適的動作版本，再配合工作環境調整，建立自己能執行的日常活動安排。

學到甚麼／帶走甚麼
- 認識肩頸結構，以及活動度、伸展與肌力練習的分別。
- 學習觀察頭部前移傾向，不以單張照片判斷身體問題。
- 練習4個肩部靈活動作，了解幅度、速度及難度調整。
- 帶走姿勢觀察表、動作卡、工作環境調整表及一週練習紀錄。

適合人士
- 長時間使用電腦、手機或伏案工作的人士。
- 想了解體態與肩頸活動，但沒有相關基礎的人士。
- 希望建立自主活動習慣，而不只是記住幾個伸展動作的人士。

上課地點：香港九龍佐敦柯士甸道15號百達行206室
WhatsApp查詢：9795-6526
WhatsApp傳送門：https://wa.me/85297956526

Course overview
Do long hours at a computer or on a phone leave your neck and shoulders feeling tense, while you are unsure whether to stretch, move or build strength? Using simple anatomy and everyday situations, this workshop explains how the neck, rib cage, shoulder blades and arms work together. Through observation of head position and guided neck and shoulder movements, participants will understand the uses and limitations of posture observation, learn to choose suitable exercise variations and explore adjustments to their work environment, building a practical daily movement routine.

What you will learn / take home
- Understand basic neck and shoulder anatomy and the differences between mobility, stretching and strength exercises.
- Learn to observe a tendency for the head to move forwards without using a single photograph to diagnose a physical problem.
- Practise four shoulder mobility movements and learn how to adjust range, speed and difficulty.
- Take home a posture observation sheet, exercise cards, a workstation adjustment sheet and a one-week practice log.

Who should attend
- People who spend long periods using computers or phones, or working at a desk.
- Beginners who would like to understand posture and neck and shoulder movement.
- Anyone who wants to build an independent movement habit rather than simply memorise a few stretches.

Location: UNIT 206, 2/F, PARK TOWER, 15 AUSTIN ROAD, TSIM SHA TSUI, KOWLOON
WhatsApp: 9795-6526
WhatsApp Link: https://wa.me/85297956526