▍3C低頭族的保健小秘訣 長時間使用3C產品可能造成肩頸痠痛、手部僵硬與眼睛疲勞一起做簡單伸展保護身體 頸部 : •側向伸展：頭向一邊慢慢放鬆 •左右轉頭：視線看左再看右 •收下巴：放鬆肩膀，輕輕下壓 •推頭：頭頂向前推放鬆頸椎 手指 : •雙手向前伸直，手掌向下， 指尖往手心彎直到感覺輕鬆 •輕握每根手指往後拉 手腕 :手往下彎，配合呼吸放鬆，另一手輕壓讓前臂放鬆 手掌 :手伸直，雙手掌相對慢慢握拳，再放鬆 眼睛 : •規律休息：每用眼五十分鐘休息五分鐘 •用力眨眨眼，閉眼再張開，重複五次幫助眼部分泌淚液 •按摩眼球周圍 •閉眼，雙手覆住眼睛三秒再放鬆 •看遠看近：先看遠景五秒，再看周遭物品五秒 英文版 ▍Health tips for digital device users Long-term use of digital devices can cause neck and shoulder pain, stiffness in the hand and tired eyes. Let’s do some simple stretching exercises to ensure you stay healthy Neck : •Stretch to the side: Tilt your head slowly to one side and then relax •Turn your head left and right: Look to the left, look to the right •Point your chin downwards: Relax your shoulders and gently press them downwards •Head push: Push the top of your head forward and relax the cervical vertebrae Fingers : •Stretch both arms out in front of you, palms facing down, and curl your fingertips toward the palms until you feel relaxed. •Gently hold each finger and pull them back one at a time Wrist :Bend the wrist in a downward direction and relax as you breathe using the other hand to gently press the forearm and release tension Hand : Stretch your hands out, slowly make a fist with your palms facing each other, and then relax Eyes : •Regular rests: Take a 5-minute break for every 50 minutes you use a digital device •Blink forcefully: close and open your eyes five times, to help secrete tears •Massage the area around the eyeballs •Close your eyes, cover them with your hands for three seconds, then relax •Look near and far: look at an object in the distance for five seconds, then at a nearby object for five seconds 印尼文版 ▍Tips Menjaga Kesehatan bagi Kelompok Menunduk Kepala Pengguna Gadget 3C Penggunaan gadget 3C dalam jangka panjang berkemungkinan menyebabkan nyeri pada leher dan bahu, bagian tangan kaku dan mata terasa letih. Mari bersama melakukan peregangan sederhana untuk menjaga kesehatan tubuh Bagian Leher : •Peregangan ke samping: Miringkan kepala perlahan-lahan ke satu sisi •Kepala diputar ke kiri dan kanan: Pandangan ke kiri lalu menatap ke kanan •Turunkan dagu: Rilekskan bagian bahu, perlahan-lahan tekan ke bawah •Dorong kepala: Bagian kepala mendorong ke depan untuk merilekskan tulang leher Jari Tangan : •Regangkan kedua tangan ke depan, telapak tangan menghadap ke bawah, tekuk ujung jari mengarah ke dalam telapak tangan hingga terasa rileks •Pegang setiap jari dengan lembut dan tarik ke belakang Pergelangan Tangan :Tekuk telapak tangan ke bawah, diikuti dengan napas untuk relaksasi, gunakan tangan lainnya menekan ringan agar lengan bagian depan terasa rileks Telapak Tangan : Rentangkan tangan ke depan, telapak tangan saling berhadapan dan kepalkan kedua tangan perlahan lalu rilekskan Mata : •Istirahat yang teratur: Setiap kali penggunaan selama 50 menit, istirahatkan mata selama 5 menit. •Mengedip dengan kuat, pejam lalu buka mata, lakukan 5 kali untuk merangsang produksi air mata •Pijat sekitar lingkaran bola mata •Pejamkan mata, gunakan tangan untuk menutupi mata selama 3 detik lalu rilekskan •Latihan fokus jauh fokus dekat: Terlebih dahulu fokus jauh selama 5 detik, lalu fokus ke benda sekitar selama 5 detik 越南文版 ▍M?o ch?m s?c s?c kh?e d?nh cho ng??i th??ng c?i ??u xem c?c thi?t b? 3C Vi?c s? d?ng c?c thi?t b? 3C trong th?i gian d?i c? th? g?y ?au m?i vai g?y, tay c?ng ?? v? m?i m?t H?y c?ng th?c hi?n nh?ng ??ng t?c gi?n c? ??n gi?n ?? b?o v? c? th? V?ng c? : •K?o gi?n c? sang b?n: Nghi?ng ??u sang m?t b?n, th? l?ng t? t? •Xoay ??u tr?i v? ph?i: Nh?n sang tr?i r?i nh?n sang ph?i •Thu c?m: Th? l?ng vai, nh? nh?ng c?i c?m xu?ng •??y ??u: ??y ??nh ??u v? ph?a tr??c ?? th? gi?n ??t s?ng c? Ng?n tay : •Du?i th?ng hai tay v? ph?a tr??c, l?ng b?n tay ?p xu?ng, g?p c?c ??u ng?n tay v? ph?a l?ng b?n tay cho ??n khi c?m th?y tho?i m?i •Nh? nh?ng n?m t?ng ng?n tay v? k?o v? ph?a sau C? tay：G?p c? tay xu?ng, k?t h?p h?t th? ?? th? l?ng, d?ng tay c?n l?i ?n nh? ?? gi?p c?ng tay th? gi?n L?ng b?n tay　:Du?i th?ng tay, hai l?ng b?n tay ??i di?n nhau, t? t? n?m l?i th?nh n?m ??m r?i th? l?ng M?t　： •Ngh? ng?i ??u ??n: Ngh? ng?i 5 ph?t sau m?i 50 ph?t s? d?ng m?t •Ch?p m?t m?nh, nh?m m?t r?i m? m?t, l?p l?i 5 l?n ?? gi?p m?t ti?t n??c m?t •Massage v?ng quanh m?t •Nh?m m?t, l?y 2 tay che m?t trong 3 gi?y, sau ?? th? l?ng •Nh?n xa nh?n g?n: Tr??c ti?n nh?n c?nh v?t ? xa trong 5 gi?y, sau ?? nh?n c?c v?t xung quanh 5 gi?y 泰文版 ▍?????????????????????????????????????????????? 3C ??????? ????????????? 3C ??????????? ?????????????????????????? ?????????? ??????????????? ??????????????? ? ??????????????????????????????? ????： •????????????? : ????????????????????????????? ? ????????????? •??????????–??? : ???????????? ??????????????? •??????? : ?????????????????????????? ? •???????? : ?????????????????????????????????????????????? ???????： •?????????????????????????? ?????????? ?????????????????????????????????????? •??????????????????? ? ????????????????? ??????：?????????? ?????????????????????????????? ?????????????????? ? ?????????????????????? ??????：??????????????? ??????????????????????????? ???? ? ?????? ??????????? ?????： •????????????????? : ???????? 50 ???? ??? 5 ???? •???????????? ? ??????????????? ????? 5 ????? ????????????????????????????? •??????????? •?????? ???????????????????????? 3 ?????? ???????????? •??????–??????? : ????????? 5 ?????? ??????????????????? 5 ??????