Of je nu milde pijn ervaart, je spieren te veel hebt gebruikt of extreme pijn hebt in je rug en heup omdat je heupzenuw pijnlijk is, kan uitrekkende gymnastiek je helpen de flexibiliteit te vergroten en je spieren te versterken. ondersteuning.
Rekken is een van de belangrijkste manieren om rugpijn te verlichten. Om je rug sterk genoeg te houden om aan je levensstijl te voldoen, moet je flexibel genoeg zijn om de dagelijkse bewegingen te ondersteunen. Uitrekkende ischias helpt je de flexibiliteit te bereiken die je nodig hebt, dus gewoon dingen optillen trekt de spieren in je rug niet. Stretchen helpt je flexibel te blijven, dus begin ermee om rug- en heuppijn te voorkomen.
1. Kamel-pose
De houding van de kameel, een populaire yogahouding, is een ondersteunde rugflexie. Knielen, knieën op heupbreedte. Plaats je handen met de palm naar beneden op je heiligbeen. Duw je heupen voorzichtig naar voren en naar voren. Let op je rug en oefen de beweging zo ver als je kunt. Kantel je rug meer in deze houding door je hielen met je handen vast te pakken. Druk je schouderbladen naar beneden, weg van je oren.
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2. curve naar voren
Je kunt deze houding zittend of staand aannemen. Om dit te doen, ga op de grond zitten en spreid uw voeten zo ver mogelijk uit elkaar, terwijl u uw knieën recht houdt. Reik naar voren met beide armen, zorg ervoor dat je schouders niet tegen je oren drukken. Ontspan nu je nek. Om deze positie te nemen terwijl je staat, ga je met je benen uit elkaar staan, zodat je je nog steeds op je gemak voelt. Buig nu vanaf de heupen naar voren. Probeer de vloer met je handen aan te raken als je kunt.
3. Kikkerhouding
Ga op handen en voeten staan. Scheid de knieën dan zo veel mogelijk, maar houd de hielen bij elkaar. Druk zachtjes je heupen op de grond en plaats je borst en hoofd op de grond, als je kunt.
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4. Lunge lateraal
Neem een brede beenhouding, met je tenen naar voren. Leun over en laat de handpalmen op de grond liggen. Beweeg je handen naar een van je voeten en buig de knie terwijl je de andere voet draait, zodat de tenen naar het plafond wijzen. Ga door totdat je de positie van een zijstap bereikt. Sta weer op en herhaal het proces aan de andere kant.
5. De vlinder uitrekken
Een van de meest voorkomende heupstammen die we sinds onze kindertijd hebben geleerd, is de vlinderstrek. Ga gewoon op de grond zitten, je knieën wijd open en je voeten raken elkaar op de vloer. Houd je rug volledig recht. Voor verder uitrekken kun je ook je voeten omsluiten en met je ellebogen zachtjes je knieën naar beneden duwen, of je kunt eenvoudig je knieën op de grond duwen met de palmen van je handen.
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6. Onderarm strekken.
Draai je schouders naar achteren, zodat je schouderbladen bijna achter raken. Steek een arm naar voren, de palm naar beneden. Pak de achterkant van de hand vast met de andere hand en trek voorzichtig naar het lichaam toe. Je voelt het stuk in je onderarm, dit versterkt je grip en zorgt ervoor dat je dingen veiliger kunt tillen.
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