16/07/2026
阿媽教落毛巾要扭乾，但而家要學識「頂住」先啱！
各位老友記／孝順仔女留意啦 👵🏻👴🏻
好多長者成日話「手肘冤冤痛」，
以為係風濕，其實好大機會係 網球肘 嘅早期症狀！
尤其成日買餸、拖地、湊孫嘅長輩，
手腕同手肘重複用力，好容易磨損肌腱。
今日介紹一個 安全、簡單、唔使器材 嘅家用運動——
「毛巾仗舒緩法」，物理治療師都推薦！
🧺 步驟（仔女可以陪住長輩一齊做）
將毛巾捲成一條「毛巾棍」
好似扭乾毛巾咁向前扭，hold 2-3 秒，放鬆，再做一次
呢個動作做 12-15 次，每日做 2-3 次
跟住呢個動作做，就可以舒緩網球手嘅問題
做到痛嘅話就唔好格硬做，要揾專業嘅物理治療師睇吓呀
✅ 每日早晚各做一組，當係拉筋保養
✅ 做得越慢越好，唔使同人鬥快
💬 如果長者做完覺得舒服咗，記得喺留言講聲！
我哋會再分享更多 長者居家痛症小運動 🧓💪
📲 分享俾屋企人，等大家一齊關注手部健康！
👵🏻👴🏻 Attention all seniors and filial children!
Mom taught us to wring towels dry, but now we need to learn to “hold on” the right way!
Many elderly people suffer from elbow pain, often mistaking it for rheumatism. But it could actually be tennis elbow — especially if you frequently shop for groceries, mop the floor, or look after grandchildren.
Good news: Here’s a simple, equipment-free exercise recommended by physiotherapists — the Towel Twist Relief Method!
🧺 How to do it:
Roll a towel into a “towel stick”
Twist it forward (as if wringing water out)
Hold for 2–3 seconds, then relax
Repeat 12–15 times
Do 2–3 sets a day (morning and evening). The slower you do it, the better!
If it hurts, stop and consult a physiotherapist.
Sons and daughters — do this together with your parents! 💪
If you feel better after a few days, drop a comment below! We’ll share more easy home exercises for seniors.
Share with your family and take care of hand & elbow health together! ❤️
#長者健康 #網球肘舒緩 #居家護理 #物理治療 #香港長者 #手部運動 #關節保養
