香港賽馬會 The Hong Kong Jockey Club

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Neck muscles can be strained from poor posture. A forward head position is a common cause of neck, head and shoulder pain. This posture is often caused by sitting in front of a computer for long periods, reading in bed, texting on mobile devices or sleeping in an incorrect position.

Neck stretching and strengthening exercises are important for pain relief. It is best to do neck stretches every day and some stretches can be done several times a day. In addition, strengthening exercises will make your neck muscles stronger, helping to support your spine and keeping your head stable.

We often hear that good posture is essential to maintain a good health. Posture awareness will help you consciously correct yourself from bad posture and lead you to a healthier life.

Before starting a neck exercise routine, please feel free to contact our professional fitness specialists to learn some exercises that are safe and appropriate for you.

Billy Tang

Sports and Leisure Manager
(Sha Tin Clubhouse)

Special Programme:

Myofascial Release & Stretch

25 July 2016 (Monday)
7pm - 8pm

Our personal trainer Kelly will teach a form of myofascial release that you can also do on your own, using a roller or other tools to release muscular tension. Learning to release tension from your trigger points in this class will enable your muscles to stretch more easily.

Special Programme:

Rehabilitation Exercise

19 August 2016 (Friday)
7pm - 8pm

Rehabilitation exercise facilitates the restoration of strength, flexibility, endurance and power following injury. Our personal trainer Calson Leung will help you regain your pre-injury physical fitness level.

Special Programme:

Gym Open Day

24 September 2016 (Saturday)
11am - 7pm

Bring your friends to experience the Gym and take the opportunity to have a fitness assessment using the specialised Inbody 360 equipment.

Please contact the Gym Office of the Sha Tin Clubhouse at 2966 6535 for programme bookings and enquiries.

Calson Leung

Registered Physiotherapist (HK), Master of Science in Healthcare (Physiotherapy), Master of Science in Healthcare (Physiotherapy), Bachelor of Science in Physiotherapy, Certified Strength and Conditioning Specialist, Advanced Personal Fitness Trainer, CHISM Certification Program (Level 2), Certification in Functional Movement Systems, Movnat® Certified Trainer

The Secret To Relieve Neck Pain

If you have already been doing neck and shoulder stretches to relieve neck pain but without experiencing improvement, the cause may not solely relate to poor flexibility, mobility or alignment of your neck and shoulders. Thoracic spine curvature and rib cage alignment determines cervical and lumbar spine mobility, core stability and breathing patterns. It may also influence sports performance in overhead movements such as a tennis serve and trunk rotation in a golf swing or swimming.

Here is an exercise designed to restore the curvature and mobility of your thoracic spine and rib cage:

•	Lie in a crook position with your core engaged and lumbar spine flattened.
•	Put two tennis balls side by side under your thoracic spine.
•	Move your arms over your head and towards the floor.
•	When your arms reach maximum extension take a deep breath.
•	Hold for 5 - 10 seconds.
•	Repeat the process and perform 2 - 3 sets.


Step 1	Step 2