图示治疗腰痛的锻炼方法Exercises for waist pains

Begin the exercises at given order trying slowly and carefully. Don't exceed at the beginnig. Pain and discomfort lasting couple of minutes after exercises is uninportant. Ä°f the problems last more than 15-20 minutes don't do exercises without consulting your doctor. Do the exercises on a carpet laid out surface. You can put a little pillow under your neck if it is more confortable for you. Heat therapy can help relaxing your muscles before beginning exercises. Let your body to relax among repeats and exercises, rest when you are tired.

1-Strecthing Movements

a-Stretching out:Try to reach opposite sides with your hands while your back is laid on the floor, hands opened to sides and legs straight. Then try to extend your legs down and arms up while you are at the same position.

b-Dorsal stretching:Knee-Chest:Hold one of your knees with your hand and pull towards your chest while you are lying on your back. Then do the same with your othe knee. Then do this movement with your both knees.

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c-Hamstring stretching:Hold one of your leg straight while other leg is bent and your back laid on the floor. Then lift your straight leg up slowly. Do the same with your other leg.

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Stand 1 meter close to a wall your face towards it. Make your face approach to the wall without moving your feet and heels only bending your elbows with your hands on the wall. Then repeat the same move with one leg bent front.

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2-Pelvic Tilt:

a-Lay on the floor, bend your knees while your feet stepping to the floor. Then try to lift your waist up. Count until 10 and relax. Repeat this 10 times. (You can contol your movements with putting your hands under your waist hole)

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Ä°mportant!:Be as flexible as possible and slow. Go on with the other movement when you do this exercise corectly.

b-Stand up (you lan lay back on the wall or not)Try to extend your body up with your chin looking front, belly pulling in and without lifting your feet. Stay at this position for 6 seconds and then stop. Repear this exercise 10 times.

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3-Abdominal exercises

Do the same movement your hands holding each other (1), hands touching your shoulder (2) hands on the fore hand looking down to surface (3) and hands connected at the back of neck.(4). Repeat the same movement knees bent and trying to reach to the knees with your hand

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b-Lift one of your legs unbent as high as possible while lying on your back and lower at 5 levels. At every level keep your leg 5 second

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4-Mobilization Exercises:

a-Cat-Camel:Make your back lower and then humped at crawling position. While you are at the same position extend one of your arms front and bend the other from elbow. Repeat the same movement with other arm

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b-Rotation:Turn your body from one side to another with your arms while you are sitting on a chai

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c-Raise on your hands at 5 levels while lying on your chest face down

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