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[发布时间:2014-09-25 15:41:50 ] [阅读次数:17912 次 ] |
腰椎训练动作
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![](http://www.shpainfree.com/UploadFiles/Training2/image001.jpg)
起身运动
上半身如图试位置,保持髋关节紧贴地面,同时保持下腰部及臀部放松
![](http://www.shpainfree.com/UploadFiles/Training2/image002.jpg)
单膝牵伸
牵拉一侧膝关节直至感觉到下腰部及臀部适度的牵伸,另侧膝关节重复相同动作
![](http://www.shpainfree.com/UploadFiles/Training2/image003.jpg)
中腰段牵伸
胸部朝地面,尽可能的前伸上体
![](http://www.shpainfree.com/UploadFiles/Training2/image004.jpg)
仰卧起坐
将足置于高位,手臂放于颈后或胸前,整个骨盆放平,抬高头部和肩关节
![](http://www.shpainfree.com/UploadFiles/Training2/image005.jpg)
骨盆提升
通过腹部和臀部肌肉使背部贴进床面
![](http://www.shpainfree.com/UploadFiles/Training2/image006.jpg)
后伸运动
手置于后背,使上半身离开床面,同时保持下巴收紧
![](http://www.shpainfree.com/UploadFiles/Training2/image007.jpg)
俯卧髋关节后伸
保持膝关节锁紧,同时使下肢离开床面8-10厘米
![](http://www.shpainfree.com/UploadFiles/Training2/image008.jpg)
异侧肢体伸展
保持一侧膝关节锁紧,同时使下肢离开床面8-10厘米,同时另侧上肢抬高
![](http://www.shpainfree.com/UploadFiles/Training2/image009.jpg)
靠墙牵伸
一侧上肢支撑墙面,另侧上肢辅助髋关节缓慢下墙面活动
![](http://www.shpainfree.com/UploadFiles/Training2/image010.jpg)
坐位下腰部牵伸
坐位膝关节分开,身体前弯,保持对下腰部舒适的牵伸
![](http://www.shpainfree.com/UploadFiles/Training2/image011.jpg)
下身躯干旋转
双膝并拢至于胸前,从身体一侧向另一侧活动,下落至床面
![](http://www.shpainfree.com/UploadFiles/Training2/image012.jpg)
股四头肌牵伸
使小腿靠近臀部,直至感到合适的牵伸在大腿前侧
![](http://www.shpainfree.com/UploadFiles/Training2/image013.jpg)
腘绳肌牵伸
保持一侧下肢伸直,向下伸展直至感到大腿后侧感到合适的牵伸
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