Exercises for Your Back背部鍛鍊

　　來源：運動醫學部落，已獲授權

　　導讀

　　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.

　　大多數背痛是由於缺乏鍛鍊或受傷所致。下面的鍛鍊會幫助您較好

　　地活動並加強支撐後背的肌肉。做鍛鍊請循序漸進。鍛鍊時若感到

　　疼痛，請停止練習並告知您的醫生或理療師。

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

　　each exercise _______ times.

　　請躺在堅實的表面，如地面或墊子上。每一練習重複 _______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.

　　收緊腹部和臀部。將腰部緊地面靠。保持 10 秒鐘然後放鬆。

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.

　　將一個膝部拉向胸部，直到您的腰和臀部有輕微的拉伸感。保持10 秒鐘然後把腳放下。用另一個膝部重複這一步驟。

Double Knee to Chest 雙膝抵胸

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

　　慢慢地將雙膝拉向胸部。保持 5秒鐘並使背部放鬆，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.

　　彎起膝部。雙臂抱於前胸並抬起雙肩直到肩膀離地。然後慢慢回復到開始的姿勢。

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.

　　雙臂抱於前胸，將雙肩抬離地面。將右肩靠向左膝。回到地面。然後將左肩靠向右膝。

Hip Rolls 髖部翻轉

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

　　併攏雙膝，慢慢地將髖部從一側翻向另一側。將肩部保持靠地面。

Bridge 搭橋

　　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.

　　彎起膝部並將雙腳平放於地面。慢慢地抬起臀部，然後慢慢地回到地面。

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.

　　用手和膝部撐住身體，將胸部儘量向地面貼靠。向後坐在雙腳上。

Cat Stretch 貓伸展

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

　　從雙手和膝部開始。將下巴縮向胸部，收緊腹肌並彎起背部。

Hamstring Stretch 韌帶伸展

　　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 沿牆下滑

　　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.

　　背靠牆站，雙腳離牆 12 英寸或 30 公分。彎膝沿牆下滑時，慢慢地將臀部放低。保持 10 秒鐘。

　　Press Ups 撐起

　　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.

　　腹臥。用雙臂撐起上身，同時保持背部和腹部肌肉放鬆。肘部略微保持彎曲。

　　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鍛鍊。有氧鍛鍊，例如走路或遊泳，應該一星期進行 3 - 4 次，每次 30 - 45 分鐘。在以任何方式開始鍛鍊前先和詢問您的醫生。