Dr Lobo Louie's research finds that 98% of smartphone users adopt an inappropriate posture which may cause different levels of spinal displacement.


雷雄德博士的研究顯示,98%智能手機使用者姿勢不良,有機會導致脊椎移位。

HKBU team demonstrates simple stretching exercises that can relieve muscle tension common to smartphone or tablet users. 


浸大團隊示範簡易伸展動作,改變低頭族的肌肉繃緊情況。

Date: 04 Jan 2016 (Monday)

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HKBU scholar develops simple raised arm walking exercise to improve smartphone addicts’ health

浸大學者設計簡易提手步行訓練 解決低頭族健康問題

Inappropriate posture is adopted by 98% of smartphone users when using their phone which may cause different levels of spinal displacement, but a simple-step raised arm walking exercise may help improve the problem, according to a research conducted by Dr Lobo Louie, Associate Professor of the Department of Physical Education of Hong Kong Baptist University (HKBU) that was released today.
 
Acknowledging the ubiquity of smartphones and their effect on people’s health, Dr Louie and his team have conducted a study entitled “Raised Arm Walking Exercise Programme for Smartphone Addicts”. The study observed the posture of 4,621 smartphone users and found that 98% of them adopt an inappropriate posture. To ease the problem, the team designed a raised arm walking exercise and found that many participants have made noticeable improvements to their health after taking part in the exercise programme.
 
From October to December 2015, with support from HKBU 60th anniversary health promotion funding, the team conducted an observation-based posture assessment of people using smartphones when standing or sitting and holding the phone with left hand, right hand or both hands in various public areas, including MTR platforms and carriages as well as restaurants. They noted that only 2% of observed individuals maintained good posture when using a smartphone while most users’ degree of neck tilt was found to be over 30 degrees, with higher degrees of neck tilt found in people who were sitting down and holding the smartphone with both hands.
 
Dr Louie, quoting a US research result, said that an average human head weighs about 10 to 12 pounds. As the head tilts forward the forces on the neck surges to 27 pounds at 15 degrees, and 60 pounds at 60 degrees. Tilting the head for a prolonged period may cause different levels of displacement of the spine. 
 
To help improve the situation, the team designed a raised arm walking exercise that aims to strengthen muscle, improve equilibrium, enhance cardiovascular function and improve joint flexibility – areas that typically need improvement in people who use smartphones or tablets for prolonged periods.  
 
The team invited 98 volunteers to take part in a 30-minute raised arm walking exercise twice a week for five weeks. Analysis of pre-assessment and post-assessment data showed that many participants have made improvements to their health, such as better balance control, increased shoulder strength, less muscle fatigue in the neck, back and leg areas, and improved standing posture, after completing the five-week exercise programme. Greater flexibility and a decrease in waist and hip circumference were found more significantly among female participants while lower blood pressure, lower resting heart rate and better cardiovascular endurance were found among male participants.   
 
Dr Louie said: “Raising our arms when walking can improve health because it can build muscle strength and provides more support to hold the smartphones. In addition, this type of stretching exercises can help to relieve muscle tension.” To relieve adverse health effects, he suggests people to avoid prolonged usage of smartphones or tablets, and to do enough stretching exercises and get sufficient rest.
 
“HKBU is committed to promoting healthier lifestyles in the community. We plan to liaise with organisations such as MTR and shopping malls to create designated areas for citizens to do raised arm walking exercise conveniently and without extra expense,” Dr Louie added. 
 

香港浸會大學體育學系副教授雷雄德博士今日公佈的研究顯示,98%智能手機使用者姿勢不良,有機會導致脊椎移位;不過,只要進行簡單的提手步行訓練,即可以改善相關問題。
 
為了解巿民使用手機時的姿勢及其潛在健康問題,雷雄德博士及其團隊進行「簡易提手步行解決低頭族健康問題」研究,觀察4,621名手提電話使用者的姿勢,並發現98%使用者姿勢不良,學系為此設計簡易提手步行訓練,發現大部分參與者接受訓練後,健康情況有明顯改善。
 
研究團隊獲浸大60周年校慶健康推廣基金資助,於去年10月至12月,在多個公共地方,例如地鐵月台、車廂、食肆等,觀察市民使用手機時的姿勢,包括站立、坐下、雙手、右手、左手拿著手機等,並進行數據分析。結果發現,僅有2%的手機使用者姿勢良好;大部分使用者的頸部前傾程度達30度以上,其中以坐下來、雙手拿著手機的頸部前傾更為嚴重。
 
雷雄德博士引述美國研究指,人類頭部淨重10至12磅,當向前傾15度,頸部負重便達27磅;前傾60度,頸部負重便達60磅,長時間的前傾,有機會導致不同程度的脊椎移位。
 
為改善「低頭族」健康問題,團隊設計出一套提手步行操,透過簡單動作,強化肌肉、改善平衡、鍛鍊心肺功能,增加關節柔靭度,從而改善長時間、低頭使用電腦及手機所引致的肩、腰問題。
 
團隊邀請98位參與者進行每周兩節30分鐘的提手步行訓練,為期五周,並將訓練前後多項健康數據作比較。研究發現,普遍參與者在受訓後,健康情況有所改善,包括平衡力及肩膀肌肉力量均有增強;頸部、背部及腿部的疲勞程度減少;站立姿勢有所改善。其中女參與者身體柔軟度增加,腰臀圍下降的情況較顯著;而男參與者血壓、靜態心率的下降幅度,以及心肌耐力增強,則較女性明顯。
 
雷雄德博士表示,提手訓練能強化肌肉力量,讓使用者可以更有力地支橕著手握智能手機的姿勢;而且適當的伸展運動,可以舒緩肌肉繃緊的情況。他建議,巿民盡量避免長時間低頭使用手機或平板電腦,並要配合適當的伸展運動及足夠的休息,減低對健康的影響。
 
他補充,浸大一直在社區致力推動健康生活,體育系計劃積極推廣提手步行訓練,與社區不同界別聯繫,包括商場、地鐵等,研究開設提手步行區,讓巿民毋須花費,便可以隨時進行簡單伸展運動,改善健康。