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急慢性背痛的人可以在家中做这些练习。背痛可能是某些疾病的症候,如果患了背痛但又不能用疲劳解释时,最好是先去向医生请教。这些练习最好是在一个强壮的成人帮助下做大部动作,直到练习者感到能接受为止。如在练习后疼痛加剧,应暂时停止;如患有高血压,练习都应特别小心,不要闭住呼吸;年老和情绪紧张的人可能需要更多的协助才能做好。练习一、抬动躯体:练习者应俯卧在一表面坚实并较柔软的桌面上,胸上部要超出桌缘,双手交叉,以手背垫面部,将手、头支撑在一同样高的方凳上。这个练习最好有两个助手;一人压住练习者的腿(或用皮带固定),另一人抬起他(她)的躯体。助手托住练习者的手臂,一只脚将方凳移开,练习者应在助手协助下向后做背曲活动(头、颈,肘同步),高度不超过45°角。动作应缓、稳,勿
People with acute and chronic back pain can do these exercises at home. Back pain may be a symptom of certain diseases, if suffering from back pain but can not be explained by fatigue, it is best to go to the doctor for advice. It is best to practice these exercises with the help of a strong adult until most practitioners feel comfortable. If the pain intensifies after practice, should be temporarily stopped; if suffering from high blood pressure, exercise should be especially careful not to breath; older and emotional people may need more assistance to do well. Exercises 1, lift the body: practitioners should be prone on a solid and softer surface of the desktop, the upper part of the chest to go beyond the table edge, hands crossed to the back of the hand pad face, hand, head support in a same high stool . This practice is best to have two helpers; one to hold down the practitioner’s leg (or strapped) and the other to lift his or her body. The assistant holds the practitioner’s arm with one foot and removes the square stool. The practitioner should perform a dorsiflexion movement (head, neck and elbow synchronization) backwards with assistance from the assistant, and the height should not exceed 45 °. Action should be slow, steady, do not