Oavsett om du upplever mild smärta, har överansträngt dina muskler eller har extrem smärta i ryggen och höften, eftersom din nervsjukdom är öm, sträcker du gymnastik kan du öka flexibiliteten och stärka dina muskler. stöd.
Sträckning är ett av de viktigaste sätten att lindra ryggont. För att hålla din rygg starkt för att leva upp till din livsstil måste du vara tillräckligt flexibel för att stödja vardagliga rörelser. Sträckande ischias hjälper dig att uppnå den flexibilitet du behöver, så att du bara lyfter saker drar inte musklerna i ryggen. Stretching hjälper dig att hålla dig flexibel, så börja med att förhindra rygg och höftsmärta.
1. Kamel-Pose
Kamelens hållning, en populär yoga hållning, är en stödd ryggböjning. Knä, knän på ett höftbreddsavstånd. Placera dina händer palm ner på din sakrum. Tryck försiktigt dina höfter upp och framåt. Var uppmärksam på din rygg och utöva rörelsen så långt du kan. Luta ryggen mer i denna hållning genom att ta tag i dina klackar med händerna. Pressa dina axelklingor ner, bort från dina öron.
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2. kurva framåt
Du kan ta denna hållning antingen sitter eller står. För att göra detta, sitta på golvet och sprida dina fötter så långt ifrån varandra som möjligt, håll dina knän raka. Nå fram med båda armarna, se till att dina axlar inte trycker mot dina öron. Koppla nu av nacken. För att ta denna position medan du står står du med benen så att du fortfarande är bekväm. Luta dig nu ner från höfterna framåt. Försök vidröra golvet med händerna om du kan.
3. Fröställning
Stå på alla fyra. Separera sedan knäna så mycket som möjligt, men håll klackarna ihop. Tryck försiktigt på dina höfter på golvet och placera bröstet och huvudet på golvet, om du kan.
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4. Långsidan
Ta en bred benposition, med tårna framåt. Luta sig över och lämna palmerna på golvet. Flytta händerna till en av dina fötter och böja knäet medan du vrider motsatt fot så att tårna möter taket. Fortsätt tills du når en sidostegs position. Stå upp igen och upprepa processen på andra sidan.
5. Sträcker fjärilen
En av de vanligaste sciatic-stammarna vi lär oss sedan barndomen är fjärilen sträcker sig. Bara sitta på golvet, dina knän öppnar brett och dina fötter röra varandra på golven. Håll ryggen helt rak. För vidare sträckning kan du också omge dina fötter och försiktigt trycka dina knän ner med armbågarna, eller du kan helt enkelt trycka dina knän på golvet med handflatan.
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6. Underarmsträckning.
Vänd på axlarna så att dina axelblader berör nästan bakom. Förläng en arm framåt, handflatan neråt. Ta hand om baksidan av handen med den andra handen och dra försiktigt mot kroppen. Du kommer att känna sträckan i underarmen, detta stärker ditt grepp och gör att du lyfter saker säkrare.
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