五种简单体操有效缓解腰酸背痛

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发表于 2014/8/14 16:37:11| 收藏

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  白领久坐办公室容易导致腰酸背痛,腰酸背痛不仅会影响身体健康,也会降低工作效率。那么该如何缓解腰酸背痛呢?不用怕,以下有五种体操有效消除背痛疼痛,赶紧来看看。


  增加下腹部力量


  仰卧,举腿,直到大腿与腹部垂直,小腿要与大腿成直角。努力把大腿垂直上举,直到臀部微离地面,但背部不能离开地面。


  抻拉下背部


  平躺,弯曲膝盖,双手紧抱膝盖并往肩部运动,头部不可离地,这样就能抻拉腰部。重复此动作。


  伸展背部


  用手和膝盖撑地。将左臂和右腿同时水平伸直,保持这个姿势5~10秒钟,然后将手和脚收回。身体保持不动。然后换另一侧再做。


  抻拉臀部肌肉


  仰卧,举起双腿,将一条腿架到另一条腿的膝盖上。双手抱住大腿,将膝盖和脚往胸部方向拉动,直到臀部和大腿外侧有抻拉感觉为止。保持这个姿势10秒钟。重复这一动作。


  锻炼肩部肌肉


  跪立,膝盖着地,低头,收下颌,直到出现双下巴为止。将手臂向两侧上举,然后小臂弯曲于头后,胳膊肘成直角。再将头、手、肘、上臂向下往腰腹部方向拉动,让肌肉保持几秒钟紧张状态。


  快快动起来,左扭扭右扭扭,多运动,背部更健康!
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本帖最后编辑时间发表于 2014/8/14 16:37:11