(1) Freehand exercise
1. Illness is bedridden, can not actively exercise
In the supine position, the lower pillow is placed under the waist, and the height of the lower pillow is gradually increased from the height of a pack of toilet paper to a height of 5-8 packs. In the case of pain can be tolerated, you can extend the supine position of the lower back pillow for 3-5 hours. At other times, the hips may be bent to the left and right sides of the knee, or the supine position, and the lower limbs are raised on the stacked quilts to reduce the lumbar anterior bending angle.
2. I am sick and can't get out of bed, but I can exercise on the bed.
Exercisers should be focused on the exercised part during exercise, and at the same time, with the breathing, if you have the conditions, you can put light music accompaniment, exercise to the slightest sweat when the best effect.
1 lift the leg to stretch the waist: supine position. The first 4 beats are alternately straight forward and left, and the higher the lift, the better. The first beat raises the left leg, the second beat recovers, the third beat raises the right leg, and the fourth beat recovers. The last four shots are the stretching exercise, the fifth shot is the two-handed lift, the sixth shot is the stretching exercise (making the waist off the bed), the seventh beat is flat, and the eighth beat is the lifting of the hands. Do a total of four 8 shooting.
2 hip flexion and extension exercise: supine position, the first beat bends the hips and knees, the second beat raises the upper body, the third beats the upper body to recover, and the fourth beats the hip and knees to recover. Do a total of four 8 shooting.
3 Stretching the leg to stretch the waist: prone position, the elbow flexed on the bed. The first beat is the straight stretch and the extension movement, the second beat is extended on the upper body, and the chest is raised. (At this time, only the elbow and the abdomen are on the bed surface, and the lower limb and the upper body are arched.) The third beat is lower limbs. The fourth shot upper level complex, a total of four 8 shooting.
3. Those who can get out of bed can do the following exercises:
1 Stretching movement: Standing position, shoulders are separated from the lower limbs, hands are lifted, palms forward, so that the waist stretches and then immediately resumes the upright position, doing 4 beats. Then the feet are close together, and both hands clenched the fists on both sides of the waist, still doing the waist and stretching, and immediately resumed the upright position. However, when doing stretching exercises after the waist, push the fists forward and push the waist to increase the waist extension and make 4 shots. A total of 8 shots before and after . Do a total of four 8 shooting.
2 side extension movement: standing position, feet together, action as above, 4 positions. The first 4 beats of this sport stretched to the left and the back 4 stretched to the right. When stretching to the left side, the left side of the fist is pushed forward to the right; when extending to the right, the right side of the waist is pushed forward to the left to increase the waist to the back. Do a total of four 8 shooting.
3 waist movement: standing position, feet and shoulders apart, hands raised, palm forward, first forward, left, backwards, back upright, a total of 4 beats; then forward, right, toward After the waist, restore the upright position, a total of 4 beats. Do a total of four 8 shooting. When turning the waist, try to turn the side to the side and the back, and the effect will be better.
Efficacy: The above exercise has targeted the exercise of the back muscles and abdominal muscles, which can significantly enhance the maintenance and protection of the lumbar spine and lumbar intervertebral discs around the spine, and delay the degeneration of the lumbar vertebrae and intervertebral discs, thus effectively Prevention and treatment of lumbar disc herniation; at the same time, because the exercise method mainly moves the nucleus pulposus forward through the lumbar extension, avoids the continual backward impact of the nucleus pulposus, and gradually restores the nucleus pulposus In the normal position, the nucleus pulposus is prevented from breaking back into the spinal canal. Therefore, the prevention and treatment of lumbar disc herniation has been further strengthened. It can be used as one of the main treatments for early or recovery of low back pain, and it can also be used as an auxiliary treatment for other treatments.
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