关于腰背部自我牵伸的建议

Protocol: Low Back Strain

SingleKnee to Chest Stretch  单膝向胸部拉伸

With both knees bent, pull oneknee toward chest until a comfortable stretch is felt in the lower back andbuttocks. Hold. Repeat with opposite knee. Hold __ seconds. Relax. Repeat __time(s) on each side. Do __ sessions per day.

随着双膝弯曲，向胸部牵拉一侧的膝关节，直到感觉下背部和臀部有舒适的牵拉。保持，对侧的膝关节重复。保持__秒，放松，每侧膝关节重复__次，做__次每天。

SeatedLow Back Stretch    坐位下背牵伸

Sit in chair with knees spreadapart and lower yourself forward so your hands touch the floor and you feel a comfortablestretch in the lower back. Hold. Push up with arms to return. Hold each stretch__ seconds. Repeat __ time(s).Do __ session(s) per day.

坐在椅子上双膝分开，下降自身向前，使你的手触摸到地板，下背部感觉有舒适的牵拉。保持，撑着手臂返回。每次牵伸__秒，重复__次，做__次每天。

WallSlides  靠墙滑动

With head and back against walland feet positioned in front of and slightly wider than shoulder width apart,slowly bend your knees lowering buttocks toward floor. Hold __ seconds, thenreturn to starting position. Repeat __ time(s). Do __ session(s) per day.

头部、背部与墙对抗，双脚在肩前并略微分开，缓慢弯曲膝关节使臀部向地板靠近。保持__秒，然后回到起始位置，重复__次，做__次每天。

HipExtension with Support  支撑下伸髋

With upper body supported ontable as shown, raise legs alternately from floor. Repeat __ time(s) on eachside. Do __ session(s) per day.

如图所示，桌面支撑上半身，交替的从地板上抬起腿，每侧重复__次，做__次每天。

本文由cherry整理.仅供参考，请在专业人员指导下完成。