요통을 완벽하게 완화(제거) 시키는 8가지 스트레칭

요통을 완화(제거) 시키는 8가지 스트레칭

8 Stretch Exercises For Lower Back Pain Relief

경증 또는 중증 여부에 관계없이 허리 통증을 없애기 위해서는 아래의 8 단계 스트레칭이 가능한 가장 짧은 시간에 허리 통증을 완전히 완화시켜야합니다.

허리 통증의 사례가 날로 증가하고 있습니다. 미국에서는 10 명당 1 명이 허리 통증으로 고통 받고있는 것으로 추산됩니다. 불행히도,이 사람들의 대부분은 진통제를 선택합니다.

이때 허리통증을 완화/해소하는 스트레칭은 좋은 해결책이 될 것입니다. 그리고 좋은 점은 단지 8 분만에 할 수 있다는 것입니다. 매일 아침이 반복실행 하십시오 - 당신의 허리가 편안해지고 그 편안한 허리로 하루종일 있을 수있습니다.

스트레칭 방법을 잘 모르는 경우 아래 동영상을 확인하십시오.

허리 통증 완화를위한 8 회의 스트레칭 운동 :

If you want to get rid of lower back pain, whether mild or severe, the 8 stretches below will completely relief your lower back pain in the shortest time humanly possible.

Cases of lower back pain are increasing day by day. In the US, it is estimated that one in every 10 people suffers from lower back pain. Unfortunately, most of these people opt for pain killers – which only relief the pain for a while.

The stretches I’m about to share with you will relief your lower back pain for good. And the good this is, you can do them in just 8 minutes. Do this routine every morning – your back will feel better and you’ll have a great day.

If you’re not sure how to perform any of the stretches, check out the video demonstrations below the routine.

8 stretch exercises for lower back pain relief:

http://www.focusfitness.net/8-stretch-exercises-lower-back-pain-relief/?utm_content=buffer24c12&utm_medium=social&utm_source=pinterest.com&utm_campaign=buffer

HAMSTRING FLOOR STRETCH

To perform the hamstring floor stretch, lie flat on your back and keep feet straight.

Lift one leg up and pull it to stretch the hamstring – remember to keep the leg straight.

Hold the stretch for 30 seconds then switch legs.

SPINAL STRETCH

Lie flat on your back and spread your hands sideways.

Bend the right leg and bring it over the left one. Make sure you don’t lift the right shoulder off the floor.

Use the left arm to press down the left knee for 20 seconds and then switch sides.

KNEE TO CHEST STRETCH

Lie flat on your back, bend one knee and pull it towards the chest.

Hold the stretch for 30 seconds and repeat with the other leg.

THE PIRIFORMIS STRETCH

Lie flat on your back and keep both feet bent.

Lift the left leg and rest its calf on the right thigh.

Grab the right hamstring will both arms and pull it towards the chest.

Pull for 30 seconds and then switch legs

HIP FLEXORS STRETCH

Stand upright with both feet close together.

Make a long stride forward with the left foot. The bent the front knee until it’s on a 90 degree angle. At that point the rear knee should be slightly touching the floor.

Place both hands on the left knee and stretch it forward. Hold for 30 seconds and switch legs.

QUADRICEPS STRETCH LYING DOWN

Lie on one side and grab the shin of the top leg with the top arm.

Pull it towards the back and hold that position.

Hold for 30 seconds and switch sides.

CHILD POSE STRETCH

Kneel on the floor and then rest your thighs on the calves.

Stretch your arms forward and place them on the floor. Try to bring the head as close to the floor as possible.

Hold that position for 30 seconds and repeat one more time.