Que vous ressentiez une douleur légère, que vous utilisiez trop vos muscles ou que vous ressentiez une douleur extrême au dos et à la hanche parce que votre nerf sciatique est douloureux, la gymnastique d’étirement peut vous aider à augmenter votre flexibilité et à renforcer vos muscles. soutien
L’étirement est l’un des moyens les plus importants de soulager les maux de dos. Pour que votre dos reste suffisamment fort pour être à la hauteur de votre style de vie, vous devez être suffisamment souple pour supporter les mouvements de tous les jours. L’étirement de la sciatique vous aide à obtenir la flexibilité dont vous avez besoin. Le simple fait de soulever des objets ne tire pas les muscles de votre dos. Les étirements vous aident à rester flexible. Commencez donc par éviter les douleurs au dos et à la hanche.
1. Kamel-Pose
La posture du chameau, une posture de yoga populaire, est une flexion du dos soutenue. Agenouillez-vous, les genoux à la largeur des hanches. Placez vos mains paume sur votre sacrum. Poussez doucement vos hanches vers le haut et en avant. Faites attention à votre dos et exercez le mouvement aussi loin que vous le pouvez. Inclinez davantage votre dos dans cette posture en saisissant vos talons avec vos mains. Appuyez sur vos omoplates, loin de vos oreilles.
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2. courbe en avant
Vous pouvez prendre cette posture assis ou debout. Pour ce faire, assoyez-vous sur le sol et écartez le plus possible vos pieds en gardant les genoux tendus. Penchez-vous vers l’avant avec les deux bras, en veillant à ce que vos épaules ne s’appuient pas sur vos oreilles. Maintenant détends ton cou. Pour prendre cette position en position debout, tenez vos jambes écartées pour rester à l’aise. Maintenant, penchez-vous des hanches vers l’avant. Essayez de toucher le sol avec vos mains si vous le pouvez.
3. Posture de grenouille
Debout à quatre pattes. Ensuite, séparez les genoux autant que possible, mais gardez les talons joints. Appuyez doucement vos hanches sur le sol et placez votre poitrine et votre tête sur le sol, si vous le pouvez.
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4. Fente latérale
Prenez une position de jambe large, avec vos orteils en avant. Penchez-vous et laissez les paumes sur le sol. Placez vos mains sur l’un de vos pieds et pliez le genou tout en tournant le pied opposé de manière à ce que les orteils soient face au plafond. Continuez jusqu’à atteindre la position d’une marche latérale. Relevez-vous et répétez le processus de l’autre côté.
5. étirer le papillon
L’une des souches sciatiques les plus courantes que nous apprenons depuis l’enfance est l’étirement du papillon. Asseyez-vous simplement sur le sol, vos genoux bien ouverts et vos pieds se touchent au sol. Gardez votre dos complètement droit. Pour continuer à vous étirer, vous pouvez également entourer vos pieds et abaisser doucement vos genoux avec vos coudes, ou vous pouvez simplement pousser vos genoux au sol avec la paume de vos mains.
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6. Étirement de l’avant-bras.
Retournez vos épaules pour que vos omoplates se touchent presque en arrière. Étendre un bras en avant, paume vers le bas. Saisissez le dos de la main avec l’autre main et tirez doucement vers le corps. Vous sentirez l’étirement dans votre avant-bras, ce qui renforcera votre emprise et vous permettra de soulever des objets de manière plus sûre.
Souffrez-vous de sciatique? Dites-nous dans les commentaires quelles méthodes vous aident et montrez cet article également à vos amis et à votre famille. Ils vous remercieront!
Notre contenu est conçu au meilleur de nos connaissances, mais il est de nature générale et ne peut en aucun cas remplacer les conseils individuels de votre médecin. Votre santé est importante pour nous!
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