过眼云烟666 发表于 2024-1-8 21:05

腰椎间盘突出症保健操

<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.ytbbs.com/static/publish/css/style.css?v=1605251010499" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010499"><!--    付费贴-->    <div class="preview_article ">            <!---->    <p>1起身运动</p><p>上半身如图示位置，保持髋关节紧贴地面，同时保持下腰部及臀部放松。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.ytbbs.com/forum/20240106204328front2_0_1678349_FuBuwbE2uJqXXk9_NF5PFlLb6XtN.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" alt="" width="353" height="181" data-qf-origin="forum/20240106204328front2_0_1678349_FuBuwbE2uJqXXk9_NF5PFlLb6XtN.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" /></p><p>&nbsp;</p><p>&nbsp;</p><p>2单膝牵引</p><p>牵拉一侧膝关节直至感觉到下腰部及臀部适度的牵伸，另侧膝关节重复相同动作</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.ytbbs.com/forum/20240106204410front2_0_1678349_Fgn9DFGd52HBCJOYpEVX2_PpkygR.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" alt="" width="356" height="159" data-qf-origin="forum/20240106204410front2_0_1678349_Fgn9DFGd52HBCJOYpEVX2_PpkygR.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" /></p><p>&nbsp;</p><p>&nbsp;</p><p>3中腰段牵伸</p><p>胸部朝地面，尽可能的前伸上体。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.ytbbs.com/forum/20240106204424front2_0_1678349_FgytGbBovxw_yMbr45_kvIpmgOqW.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" alt="" width="384" height="156" data-qf-origin="forum/20240106204424front2_0_1678349_FgytGbBovxw_yMbr45_kvIpmgOqW.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" /></p><p>&nbsp;</p><p>&nbsp;</p><p>4仰卧起坐</p><p>将足置于高位，手臂放于颈后或胸前，整个骨盆放平，抬高头部和肩关节。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.ytbbs.com/forum/20240106204438front2_0_1678349_FhtwvfYyoZmtysz8zXmrAuJNzOiR.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" alt="" width="322" height="184" data-qf-origin="forum/20240106204438front2_0_1678349_FhtwvfYyoZmtysz8zXmrAuJNzOiR.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" /></p><p>&nbsp;</p><p>&nbsp;</p><p>5.骨盆提升　</p><p>通过腹部和臀部肌肉使背部贴进床面。</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.ytbbs.com/forum/20240106204454front2_0_1678349_FjHC45J-a09kzS5Y56y_0EGpBkCy.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" alt="" width="346" height="140" data-qf-origin="forum/20240106204454front2_0_1678349_FjHC45J-a09kzS5Y56y_0EGpBkCy.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" /></p><p>&nbsp;</p><p>&nbsp;</p><p>6.后伸运动　　</p><p>手置于后背，使上半身离开床面，同时保持下巴收紧</p><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.ytbbs.com/forum/20240106204509front2_0_1678349_FkYsDZUEkmlwd4ECGfPvQsLeMzCh.jpg?watermark/3/text/QOi_h-ecvOS6keeDnzY2Ng==/fontsize/400/dissolve/100/gravity/Center/fill/IzM2MzYzYQ==/font/5b6u6L2v6ZuF6buR/dx/90/dy/10/image/aHR0cDovL3BpYy5hcHAueXRiYnMuY29tL3dhdGVyX2ltZ18yMDE4MTEyNl80NTEuanBn/dissolve/100/gravity/Center/dx/-34/dy/10" alt="" width="371" height="130" 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好吃的不是拉面 发表于 2024-1-8 21:48

好！！！！！！！！！！

火星上的水 发表于 2024-1-8 22:15

解锁各种姿势，我喜欢

蜉蝣之翼 发表于 2024-1-8 23:25

纠正一下。仰卧起坐的姿势是错的，双手不应该抱后脑勺。

yudouble1126 发表于 2024-1-9 16:25

哎呀，回家试试，去年突出，胖了十斤，现在还是感觉不适啊，愁啊，什么都干不了
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