Ob Sie leichte Schmerzen auftreten, haben Sie Muskeln oder mit extremen Schmerzen im Rücken und Hüfte überstrapaziert, weil ihr Ischiasnerv gereizt ist, Gymnastik Stretching können Sie die Flexibilität erhöhen helfen und Muskeln stärken Unterstützung
Stretching ist eine der wichtigsten Möglichkeiten, um Rückenschmerzen zu lindern. Um Ihren Rücken stark genug zu halten, um Ihrem Lebensstil gerecht zu werden, müssen Sie flexibel genug sein, um alltägliche Bewegungen zu unterstützen. Wenn Sie Ischias dehnen, erreichen Sie die Flexibilität, die Sie benötigen. Durch einfaches Anheben werden die Rückenmuskeln nicht beansprucht. Durch Dehnen bleiben Sie flexibel. Beginnen Sie also damit, um Rücken- und Hüftschmerzen vorzubeugen.
1. Kamel-Pose
Die Haltung des Kamels, eine beliebte Yoga-Haltung, ist eine unterstützte Beugung des Rückens. Knien, Knie in hüftbreitem Abstand. Legen Sie Ihre Hände mit der Handfläche nach unten auf Ihr Kreuzbein. Schieben Sie Ihre Hüften vorsichtig nach oben und nach vorne. Achten Sie auf Ihren Rücken und üben Sie die Bewegung so weit wie möglich aus. Neigen Sie Ihren Rücken in dieser Haltung mehr, indem Sie Ihre Fersen mit den Händen greifen. Drücken Sie Ihre Schulterblätter von Ihren Ohren weg.
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2. Kurve vorwärts
Sie können diese Haltung im Sitzen oder Stehen einnehmen. Setzen Sie sich dazu auf den Boden und spreizen Sie die Füße so weit wie möglich, wobei Sie die Knie gerade halten. Greifen Sie mit beiden Armen nach vorne und achten Sie darauf, dass Ihre Schultern nicht gegen Ihre Ohren drücken. Jetzt entspanne deinen Nacken. Um diese Position im Stehen einzunehmen, stellen Sie sich mit gespreizten Beinen hin, damit Sie sich immer noch wohl fühlen. Jetzt lehnen Sie sich von den Hüften nach vorne. Versuche den Boden mit deinen Händen zu berühren, wenn du kannst.
3. Froschhaltung
Steh auf allen Vieren. Dann trennen Sie die Knie so weit wie möglich, aber halten Sie die Fersen zusammen. Drücken Sie Ihre Hüften vorsichtig auf den Boden und legen Sie Brust und Kopf auf den Boden, wenn Sie können.
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4. Longe lateral
Nehmen Sie eine breite Beinposition mit nach vorne gerichteten Zehen ein. Beugen Sie sich vor und lassen Sie die Handflächen auf dem Boden. Bewegen Sie Ihre Hände zu einem Ihrer Füße und beugen Sie das Knie, während Sie den anderen Fuß so drehen, dass die Zehen zur Decke zeigen. Fahren Sie fort, bis Sie die Position einer seitlichen Stufe erreichen. Steh wieder auf und wiederhole den Vorgang auf der anderen Seite.
5. Den Schmetterling dehnen
Eine der häufigsten Ischias-Belastungen, die wir seit unserer Kindheit kennen, ist die Schmetterlings-Dehnung. Setzen Sie sich einfach auf den Boden, Ihre Knie sind weit geöffnet und Ihre Füße berühren sich auf dem Boden. Halten Sie Ihren Rücken ganz gerade. Zum weiteren Strecken können Sie auch Ihre Füße umgeben und Ihre Knie sanft mit den Ellbogen nach unten drücken, oder Sie können Ihre Knie einfach mit den Handflächen auf den Boden drücken.
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6. Unterarm strecken.
Drehen Sie Ihre Schultern zurück, so dass sich Ihre Schulterblätter fast hinten berühren. Strecken Sie einen Arm nach vorne und drücken Sie die Handfläche nach unten. Greifen Sie mit der anderen Hand nach dem Handrücken und ziehen Sie ihn vorsichtig in Richtung Körper. Sie spüren die Dehnung in Ihrem Unterarm, dies stärkt Ihren Griff und lässt Sie die Dinge sicherer anheben.
Leiden Sie unter Ischias? Teilen Sie uns in den Kommentaren mit, welche Methoden Ihnen helfen, und zeigen Sie diesen Artikel auch Ihren Freunden und Verwandten. Sie werden es Ihnen danken!
Unsere Inhalte werden nach bestem Wissen erstellt, sind jedoch allgemeiner Natur und können die individuelle Beratung Ihres Arztes in keiner Weise ersetzen. Ihre Gesundheit ist uns wichtig!
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