腰椎间盘凸起症的康复秘笈(国外英文资料).docVIP

腰椎间盘突出症的康复秘籍(国外英文资料) Recuperation of lumbar disc herniation With lumbar intervertebral disc herniation, after treatment and bed rest, the disease was relieved and the acute phase was over, and the recovery period of lumbar function was restored. A moderate amount of lumbar exercise during this period will result in more than half of the effect. The method of waist training is a lot of, the method that introduces to you is suitable for the recovery period to apply, easy and effective. This is an exercise that can be summarized as 10 words in the waist. One is suspension: use the object such as door frame or horizontal bar to undertake hanging exercise. The waist and lower limbs should be relaxed when hanging down, so that the weight will drop naturally to achieve the pull. The hover motion must be slow and light, avoiding jumping up and down. The suspension exercises gradually increase the amount of exercise, and persevere. Note: be gentle, slow down, and try to keep your family on the sidelines. Two is to support: namely, support the waist to exercise, do not be suitable to be a drape exercise person can do the back-up exercise. The feet are wide open with the shoulder, and the whole body is relaxed. Slowly inhale as your arms move slowly. Hold your arms high above your head, look at the sky, and hold your waist up until you reach the maximum limit. Stop for a moment. Then, with your arms slowly down, breathe out slowly with your mouth. Do this 36 times over and over again, and do it every morning and every night. Note: do it with the strength you can bear, dont rush, get used to it. The third is the arch: the arch of the back. Use your hands to support walls or other objects, and the body should be properly located. With your feet apart and shoulder are the same as wide, to hold in forward at a moderate speed Waist backward hance, the direction of the arch before and after finish the waist for once, twice daily, every time do 36. Note: gentle movement and moderate