Exercises for Your Back背部锻炼

导读

Most back pain is due to a lack of exercise or an injury. These exercises

will help you move better and strengthen the muscles that support

your back. Do the exercises slowly. If you have pain while doing

these exercises, stop doing the exercises and talk to your doctor or

physical therapist.

大多数背痛是由于缺乏锻炼或受伤所致。下面的锻炼会帮助您较好

地活动并加强支撑后背的肌肉。做锻炼请循序渐进。锻炼时若感到

疼痛，请停止练习并告知您的医生或理疗师。

 Lie on your back on a firm surface such as the floor or a mat. Repeat

each exercise _______ times.

请躺在坚实的表面，如地面或垫子上。每一练习重复 _______次。

Pelvic Tilt                    骨盆抬起        

Tighten your stomach and buttocks. Push your lower back towards the floor. Hold for 10 seconds then relax.

收紧腹部和臀部。将腰部紧地面靠。保持 10 秒钟然后放松。

Knee to Chest                      膝部抵胸

Pull one knee toward your chest until you feel a light stretch in your lower back and buttocks. Hold for 10 seconds then put your foot back down. Repeat this with the other knee.

将一个膝部拉向胸部，直到您的腰和臀部有轻微的拉伸感。保持10 秒钟然后把脚放下。用另一个膝部重复这一步骤。

Double  Knee to Chest                              双膝抵胸

Slowly bring both knees to your chest. Hold for 5 seconds and keep your back rela-xed and flat on the floor。

慢慢地将双膝拉向胸部。保持 5秒钟并使背部放松，平躺在地面。

Curl Up               屈起

Bend your knees. Fold your arms across your chest and raise your shoulders until t-hey come off the floor. Then slowly return to the starting position.

弯起膝部。双臂抱于前胸并抬起双肩直到肩膀离地。然后慢慢回复到开始的姿势。

Diagonal Curl Up    斜向屈起

With your arms held forward, lift your shoulders off the floor. Bring your right shou-lder toward your left knee. Return to the floor. Then bring your left shoulder to yo-ur right knee.

双臂抱于前胸，将双肩抬离地面。将右肩靠向左膝。回到地面。然后将左肩靠向右膝。

Hip Rolls               髋部翻转

With your knees together, roll your hips slowly from side to side. Keep your should-ers on the floor.

并拢双膝，慢慢地将髋部从一侧翻向另一侧。将肩部保持靠地面。

Bridge                       搭桥 

Bend your knees and keep your feet flat on the floor. Lift your buttocks slowly up a-nd then slowly return them to the floor.

弯起膝部并将双脚平放于地面。慢慢地抬起臀部，然后慢慢地回到地面。

Low Back Stretch         腰部伸展

On your hands and knees, push your chest toward the floor, reaching forward as fa-r as you can. Sit back on your feet.

用手和膝部撑住身体，将胸部尽量向地面贴靠。向后坐在双脚上。

Cat Stretch                          猫伸展

Start on your hands and knees.Tuck your chin in toward your chest and tighten yo-ur stomach muscles while arching your back.

从双手和膝部开始。将下巴缩向胸部，收紧腹肌并弯起背部。

Hamstring Stretch           韧带伸展

Lie on your back. Bend your hip and knee to 90 degrees. Then straighten your kne-e as far as possible. Repeat this exercise with the other leg.

Wall Slide                                     沿墙下滑

Stand with your back against a wall and your feet about 12 inches or 30 centimete-rs from the wall. Bend your knees as you slowly lower your buttocks while sliding down the wall. Hold for 10 seconds.

背靠墙站，双脚离墙 12 英寸或 30 公分。弯膝沿墙下滑时，慢慢地将臀部放低。保持 10 秒钟。

Press Ups                              撑起

Lie on your stomach. Push up with your arms while keeping your back and stomac-h muscles relaxed. Keep a slight bend in your elbows.

腹卧。用双臂撑起上身，同时保持背部和腹部肌肉放松。肘部略微保持弯曲。

Aerobic exercises are also needed to have a healthy back. Aerobic

exercises such as walking or swimming should be done 3 to 4 times a

week for 30 to 45 minutes. Talk to your doctor before beginning any

form of exercise.

                   健康的背部也需要有氧锻炼。有氧锻炼，例如走路或游泳，应该一星期进行 3 - 4 次，每次 30 - 45 分钟。在以任何方式开始锻炼前先和询问您的医生。

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