腰椎间盘突出症保健操图解
腰椎间盘突出症保健操图解(上)起身运动上半身如图示位置，保持髋关节紧贴地面，同时保持下腰部及臀部放松https://mmbiz.qlogo.cn/mmbiz/OYSoPOREx3icHZ4JRv6OnANibKfxdxMBw5oAicXXicGXicC7KugicWGRqqlaSNsFCAnpHHMq0eR3YZLC2ZiaUrBlTWbow/0?单膝牵伸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https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZu1iawNnTMNobEcO7BCmwfckkIZ3kLO5PQdr9mnkumNVTgdWic6icq4DtQ/640?
中腰段牵伸胸部朝地面，尽可能的前伸上体https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZu7hAj5Bk2eveR3yCWZz4zsibvNcoX9QDxtQFv7SsTBFESaVdiak7zKHg/640?
仰卧起坐将足置于高位，手臂放于颈后或胸前，整个骨盆放平，抬高头部和肩关节https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZj2fjfqLmlvJb00ibnd2pXCqWLia51HXNtQWVWaVY2InM6oEf1iajtibCOQ/640?
腰椎间盘突出症保健操图解(中)骨盆提升通过腹部和臀部肌肉使背部贴进床面https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZIhw3xIhRpcanNecerWZX79icvicPAsicLU6cVsdtNtCjdm3TcerqFma0Q/640?
后伸运动手置于后背，使上半身离开床面，同时保持下巴收紧https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZ1kdEETB1yBecHoRdFvzwKbhkBQa2CPiaEuFle32qdfic8Y1wCKz0Ciaag/640?
俯卧髋关节后伸保持膝关节锁紧，同时使下肢离开床面8-10厘米https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZDuY5oib8fxdYwkRI4c0SsCnbhelgRnZbtg3ty2cWQZ2SXO1fEvNSuicA/640?
异侧肢体伸展保持一侧膝关节锁紧，同时使下肢离开床面8-10厘米，同时另侧上肢抬高https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZc8Xt7NhBmJeABQMHnav9adQQI9OKmE8L9mBIZwR0zPQmrSkGkqPcnA/640?
腰椎间盘突出症保健操图解(下)靠墙牵伸一侧上肢支撑墙面，另侧上肢辅助髋关节缓慢下墙面活动https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZ4F5pKNknImpVLsLS7tsaFsI2Ra8cmv1QC0SOvADdJFBXdPHt0JuIOQ/640?
坐位下腰部牵伸坐位膝关节分开，身体前弯，保持对下腰部舒适的牵伸https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZMMQicmHJf2HTnKIFevkdppiaZicojbicSibY6D1Xo1xS3BmicBx6rJmYnribQ/640?
下身躯干旋转双膝并拢至于胸前，从身体一侧向另一侧活动，下落至床面https://mmbiz.qlogo.cn/mmbiz/OYSoPOREx3icHZ4JRv6OnANibKfxdxMBw5Iibm3E9xAjibicEbmdmc5CQqevSQEfhAwhpAo2ibziaVBFQl1F3PJBDfhXQ/0?
股四头肌牵伸使小腿靠近臀部，直至感到合适的牵伸在大腿前侧https://mmbiz.qlogo.cn/mmbiz/reRhj4IdPgce5enK87icwjLsJnoG3NEwZeU8c5eB1E1P3aoV6aloQ3QclJcVdn5owy1qWibgfC6Mj9mibMBkATnFg/640?
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