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Healthy Exercise for All Campaign
Introduction
Physical Fitness Test for the Community
Physical Fitness Test Day 2013
Interactive Game
Physical Activity and Health
Healthy Exercise Ambassador
Dance for Health
Take a Break for Exercise
Fitness Programmes
Children
Elderly
Persons with Disability
Exercise in the Workplace
Fitness Exercise for Women
Rope Skipping for Fun
Hiking Scheme
QualiWalk Scheme
Exercise and Health Roving Exhibition
Virtual Class for Healthy Exercise
Active Living Charter
My Exercise Diary
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Fitness Programmes for Persons with Disability

  1. Introduction
  2. Benefits of Exercise
  3. Notes for Doing Exercise
  4. A Guide to Exercise
  5. Warm-up Exercise (Stretching Exercise)
  6. Muscle Strengthening
  7. Cardiopulmonary Exercise
  8. Cool-down Exercise
  9. Fitness Programme for Persons with Disability
  10. Virtual Class for Fitness Exercise for Persons with Disability
  11. Download Pamphlet of Fitness Exercise for Persons with Disability
(A) Warm-up Exercise (Stretching Exercise) - about 5 to l0 minutes

Practice 1-2 times for each movement. Hold for about 10 seconds each time.
I. Head & Neck
Graphic: Warm-up Exercise (Stretching Exercise) 1  Graphic: Warm-up Exercise (Stretching Exercise) 2 Graphic: Warm-up Exercise (Stretching Exercise) 3
  1. Look forward, turn your head to the right slowly, and then to the left.
  1. Look forward, stretch your neck towards the right slowly, and then towards the left.
  1. Look forward, draw your chin towards the neck slowly.
II. Upper Limbs
Graphic: Warm-up Exercise (Stretching Exercise) 4 Graphic: Warm-up Exercise (Stretching Exercise) 5 Graphic: Warm-up Exercise (Stretching Exercise) 6
  1. Lift shoulders, lower them, and bring them forward. Then bring them backward.
  1. Raise your right arm and rest it on your left shoulder. Pull your right elbow toward the body with your left hand until you feel a tight stretch in the right shoulder. Repeat the left arm.
  1. Put a bent right arm behind your head, gently pull your right elbow to the left with your left hand. Repeat with the left arm.
Graphic: Warm-up Exercise (Stretching Exercise) 7
  1. Interlock your fingers behind the neck. Move your elbows away from each other slowly until the lower arms are parallel to the shoulders.
III. Trunk
Graphic: Warm-up Exercise (Stretching Exercise) 9Graphic: StandingGraphic: Sitting on a chair Graphic: Warm-up Exercise (Stretching Exercise) 10Graphic: StandingGraphic: Sitting on a chair
  1. Place your arms at the side, slowly bend the body to the right and downward, then bend to the left and downward.
  1. Cross your arms in front of the chest, with hands touching the shoulders. Turn the body to the right slowly and hold. Then turn to the left and hold.
IV. Lower Limbs
Graphic: StandingGraphic: Warm-up Exercise (Stretching Exercise) 11 or Graphic: Sitting on a chairGraphic: Warm-up Exercise (Stretching Exercise) 11
  1. Hold the back of a chair firmly with both hands, put one leg forward and bend at the knee. Straighten the other leg and hold. Repeat with the other leg.

Hold the edge of a chair firmly with both hands, straighten one leg and bring the foot towards the body and hold. Repeat with the other leg.
Graphic: StandingGraphic: Warm-up Exercise (Stretching Exercise) 12 or Graphic: Sitting on a chairGraphic: Warm-up Exercise (Stretching Exercise) 12
  1. Hold the back of a chair firmly with both hands, bend one leg towards the side, straighten the other and hold. Repeat with the other leg.

Sit on a chair, put your right ankle horizontally on your left thigh. Slowly push your right leg downward with both hands and hold. Repeat with the other leg.
Graphic: Warm-up Exercise (Stretching Exercise) 13
Graphic: Supine lying
Graphic: Warm-up Exercise (Stretching Exercise) 14
Graphic: Supine lying
  1. Lie on the back with knees bent, put your arms around the left thigh. Slowly straighten your left leg and pull towards the face, until you feel a slight stretch in the leg and hold. Repeat with the right leg.
  1. Lie on the back with knees bent, swing both legs to the left and hold, then swing them to the right.

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Organized by Co-organized by
Back to LCSD Graphic: Co-organized by Hong Kong Physiotherapy Association
   
Department of Health Graphic: The Gymnastics Association of Hong Kong, China
   
  Graphic: Co-organized by Hong Kong Baptist University

 

 
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