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Imagini exercii lombosciatica
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Sideways Hip Stret(;h
TfliS'exMlsets' f rrstrei th~ t f 1 f ! I , h lp ,ar ld t Jut to .c I r :
II'IDISdes,
1, , l i e m } IO : i. r, tJ a ct : KfIfiIJ) } IO :i u ig f lt , legs f r< l ig f lt ,OJ l t f 1 f ! I
f r o o , r .
2 : G l i< i 'S 'p }IO:i.r ,1eft J f ! / g , a t t I1e , ~ 1 r : I e ,aoo fh e kri f l f i l ,as 'sho~ ,~rJ gbl'il~lI'move it fm\'a1'If yrJUfSfjrJl},lrier. ,let Me,flip . ro ibfe ,3 . ,Ho ld t f 1 f ! I pos i~ , rn for 15-30 sflCf)~s'a~ (ge l Mes~,
4 , F i N ! i P fi l< N ,r n ,otl1f!l.rs /rki,
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PIRIFORMIS STRETCH
Cross right leg over left at knee.
Clasp hands behin~
bottom leg. PllU .
both legs towar ,chest,
"Capiluln C D
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ID-':lAMS1'ruNG STRETCH. . . . . . , - -LilJY 'On baek,
Cbsp hatu:l o c ' h : ~_ -
1 m . . e , . e . Sttai.gbten \knee 3S f a r ' f l s l I t ipossfttle
,c===:t1~~~
(Sil1i:tc.h.s110uld beI",lt.m 'bad;: ,,6I:illgt.).
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A . B .
C~ltm•• m M ¥ ® I ¥ m f . r ! , " ' · ' 5 4 N · ' d " ' l f f l h l l j , , - % . i : [ ,'
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B ., k, m U J< I" , c an g iv e yo u alii"" , . P P " 0 1 needed if ) 'OU , 1 re . gl h e n t hem by r ou l ;' n o exe r c ise ,
DQIt , e .,aci.sc Iwoo:n r... nd r. IlClp I tt;"." I ." b .1 <k p al a ,
You r I i cs I b ack N pp otI is d e r i \ ' < l d (r om .. trtilift~ your 0.... I ,. .k m . le l" ,l
BACK EXERC IS ES : R~p e a t e k er c i s e s J iv e t iim e s e a c h ,
I . S i, ng le l e ,g p u ll u p
ON B A C K:
2. Double leg pull up
3 . K n ee s b en t, f ee t n a t ' olll1 oo r - k n ee s g o s id e to s id e k ee pin g s ho uld m f lai on ~ d
..... "~"',_'".,ou..~
~ \ ~ .K :_:: beili. fe et fla l o n f1 ~r - p re ssln alle n sm a ll o fb .e .c k in to fl oo r, re le ase , a nd r ep ea l
g~
S. L eg s s lr ai gh t o n fl oo r- s tr et ch o ut o ne le g and l s ho rt en t he o th er l eg ,
then alternate '
6 , P re ss u p o nto e lb ow s, th oe nh an ds,
K ee p p el vis o n t he flo or,
ONS fOMACH :
ON HANDS AND KNEES: .
7 . C al stre Ich - areh b a ck u p" r et ur n 10 neu tral .
8 . Ta il w ag - k ee p u pp er body s tr a ig l Jt -
"wag" bultocks. $ i d e [ a sid e,
Pe parcursul zilei
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In the MorningApproximately 4 Minutes
Start the day with some relaxed stretches so your body can function morenaturally. Tight and stiff muscles will feel good from comfortable stretching.
The f irst four stre tches can be done in bed before you get up. After arising
and you've moved around a bit, dothe next four stretches.
15-20 seconds
each leg
3-5 seconds
3 times
10-15 seconds
each leg
5 seconds
2 times10-15 seconds
20 seconds
each leg
10seconds15-30 seconds
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C.•mpulter B e Desk stretchlesApp l'@X imat el y, 4 M in u it 'e s
S ittin g a t a . co m p ute r . f o . l ' long :pe:rlorisoften causes neck . a n d . sh o ~ jd e 'r sti.t'fl:less a ndo cc am o n al! lly ~ o ~e :r h ac kp flin . Ji) o,these· stretches eVle ry l i : 1 w : r or sothroughwt the day , .
orwhenever you f e e l stilfl'.Pboto~py this ami keep it . in Ill.drawer. Also be Sllf;"{!Lo e'et
up Ilin d walk Eu'ol . tndth e offi~ when e v e r you thin k o fU , YOI, l 'H fe el b ~U e r!
10-20, Se!iondis
2 t imes
3 -- 5 s e cG ln ds
8 t i m e s
&-10 seeondseach. side
10":]2 secondseach arm
8-]0 ~~c(lnds
each side
6-10' s . e c v D d s'e ac h 6 id e
1(1seconc '110
IO~J .5 seco i lu ls
2 : tmu~s
15-201 Rcond!
10 seeends
Shake out iumds8-10 :sc.~Oi'id.~
Strtilulilng ~2 00 0 by [lo b .m d Je an Arnderson. She~ ' t . e ri '1l .1bI< :ai10m, !n~.
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Before
BedApproximately 3 Minutes
This is a great time to stretch every day.These stretches will relax your
body and help you to sleep more soundly. Take your time, and feel the
body parts being stretched. Stretch lightly, breathe deeply, and be relaxed.
r
3-5 seconds
3 times
3-5 seconds
3 times
10 seconds
Repeat #1 and #3 simultaneously.
10seconds
30 seconds
5-6 seconds
3 times
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Profilaxie
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Figu re 4. P ay s pe cia l a tte nt io n to th epos i t i on o f yo u r ba ck w he n a t w ork.
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Corra't
Star ling pos it ion
CorreaB ra ce b oth W tSagaiIJJ/ bumpe r :L o we r y o ur se lf toI r I U L l
B t: /o re / V U ns , . rU d eo bj ec t a s c lo se toy ou a s possible.
'IncorrectForward belli.
KnetS not in
contact w i ' "bumpe r .
Incorrect
Forwani/ltM
Corra'tKup bad upright.B e nd at hipJ a nd knees.
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CorrectAvoidtwisling
A
Al IOid long
ptriodsofwo r k inB
OUrMad.Use astqJslool orlamkr
B
IncorrectForw ard belli a n d t w is ti n g
Stackin& obJed5
A B
CorreclUpright postw«, IiQ twilling
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rOS iI" IUR .c ]
1 ) A ~ al l t im e s ,k ee p )'(ltI r spline in a s t rn lg t i ll . a li gnme rn t2) V \ ! 1 h e ; n yo u Ine ed llo Ib end • b end f r o m i ll 1 e l ki n ees_
H OW TO S lA NID
1M1 l1 lE IRECILINING SUPPO~ TTH E S PlN lE
RIECLIINIING
LlHING AND CARRYING
I POSTURE
DO NOT CARRY OBJECTSABOIJE SHOULDER
H O W TO BE:_N)
SLiE1EF'ING
SITTING
.~ ~
[P r O\h_SIT IJ P R IG H f V V lTH 'A STRAIGHl' SPINE
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Obn rM!
IA : Wrong method of bending;B . Right method of
bending
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&fore
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