Enten du har mild smerte, har overutnyttet musklene dine, eller har ekstrem smerte i ryggen og hofta, fordi din nervesystemet er sår, strekker du gymnastikk kan du øke fleksibiliteten og styrke musklene dine. støtte.
Stretching er en av de viktigste måtene å lindre ryggsmerter på. For å holde ryggen sterk nok til å leve opp til din livsstil, må du være fleksibel nok til å støtte hverdagslige bevegelser. Strekende iskias hjelper deg med å oppnå den fleksibiliteten du trenger, så bare å løfte ting drar ikke musklene i ryggen. Stretching bidrar til å holde deg fleksibel, så begynn med det for å hindre rygg og hoftepine.
1. Kamel-Pose
Kamelens holdning, en populær yoga-stilling, er en støttet tilbakesvinging. Kneel, knær i hoftebredde. Legg hendene på håndflaten på sakrummet ditt. Skyv hoftene forsiktig opp og fremover. Vær oppmerksom på ryggen din og utøve bevegelsen så langt du kan. Tilt ryggen din mer i denne stillingen ved å ta tak i dine hæler med hendene dine. Trykk skulderbladene dine ned, bort fra ørene dine.
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2. kurve fremover
Du kan ta denne stillingen enten å sitte eller stå. For å gjøre dette, sitte på gulvet og spre føttene så langt fra hverandre som mulig, hold knærne rett. Nå frem med begge armene, sørg for at skuldrene ikke presser mot ørene dine. Slapp av nakken. For å ta denne posisjonen mens du står, stå med bena fra hverandre slik at du fortsatt er komfortabel. Nå len deg ned fra hoftene fremover. Prøv å berøre gulvet med hendene hvis du kan.
3. Frøstilling
Stå på alle fire. Deretter separerer knærne så mye som mulig, men hold hælene sammen. Trykk forsiktig dine hofter på gulvet og legg brystet og hodet på gulvet, hvis du kan.
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4. Lunge lateral
Ta en bred benstilling, med tærne fremover. Lene over og la håndflatene ligge på gulvet. Beveg hendene dine til en av føttene og bøy kneet mens du dreier motsatt fot slik at tærne står overfor taket. Fortsett til du når posisjonen til et sidetrinn. Stå opp igjen og gjenta prosessen på den andre siden.
5. Strekning av sommerfuglen
En av de vanligste sciatic-stammene vi lærer siden barndommen er sommerfuglens strekk. Bare sitte på gulvet, knærne åpne og føttene berører hverandre på gulvene. Hold ryggen helt rett. For videre strekking kan du også omgjøre føttene dine og forsiktig presse knærne ned med albuene dine, eller du kan bare skyve knærne til gulvet med håndflatene dine.
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6. Underarm strekk.
Vri skuldrene tilbake slik at skulderbladene dine berører nesten bak. Forleng en arm frem, palm ned. Ta tak i håndens bakside med den andre hånden og trekk forsiktig mot kroppen. Du vil føle strekningen i underarmen, dette styrker grepet og gjør at du løfter ting tryggere.
Lider du av ischias? Fortell oss i kommentarene hvilke metoder som hjelper deg og vise denne artikkelen også til dine venner og familie. De vil takke deg!
Vårt innhold er laget til vårt beste, men er av generell karakter og kan på ingen måte erstatte det enkelte råd fra legen din. Helsen din er viktig for oss!
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