锻炼方法腰间盘突出(国外英语资料).docVIP

锻炼方法腰间盘突出 Lumbar disc protrusion exercise method, a lumbar disc protrusion exercise method 1, retrogression walk: walk backwards every day 40~60 minutes. Walk backward as far as possible, after walking, micro fatigue, without aggravating symptoms. Lumbar disc herniation in the exercise methods, the most simple and easy to walk backwards. 2, swimming: in a large number of sports events, swimming is more suitable for patients with lumbar disc herniation, is a good exercise methods. 3, supine pedal car: lying on the bed, legs up like a bicycle shaped. Every morning and evening, each time 10~15 minutes, this method is recommended by the majority of patients with lumbar disc herniation exercise methods. 4, pull ups: physical quality good people can carry on in single pull ups, the physical quality of people can almost hands carry feet hanging a single hand, tired to rest for a while to do, one day repeatedly. Exercise two, lumbar disc herniation, 1 standing hip twist feet shoulder width apart, hands on hips, on both sides of the hip to the right and left sides twist, while the shoulder with backward slightly tilted, about a total of 100 times. 2, lying on the bed, knees bent, put your feet on the bed, and then force the hips up, leaving the bed surface about 10 centimeters, then you will feel the back muscles in exertion. Hold on for about 3-5 seconds, put it down, and repeat it 10 times. Do it 3 times a day. 3, abdominal exercises: do sit ups, the same is done 10 times a day, 3 times a day. 4, cross twist: feet shoulder width apart, toes inward, arms straight, one hand on the side of the body, a hands on your head, if on the left hand, first to the right rear swing, then on the right hand, to the left side of the rear swing. The waist twists too, doing it 100 times. 5, before bending extension on both sides of shoulder width apart, toes inward bent forward to diffuse slowly, gradually hand touching the ground, then backward stretched and stretched back to the maximum, r