Imagini exercii lombosciatica

Sideways Hip Stret(;h
TfliS'exMlsets'
II'IDISdes,

frrstreith~

tf1f!I ,hlp ,arldtJutto.cIr:

1, ,lie m }IO:i.r,tJact: KfIfiIJ) }IO:iuigflt ,legsfr<ligflt ,OJl tf1f!I froo,r. 2: Gli<i'S'p }IO:i.r,1eft Jf!/g ,at tI1e ,~1r:Ie ,aoo fhe kriflfil ,as' sho~ ,~rJ gbl'il~lI'move it fm\'a1'If yrJUfSfjrJl},lrier. ,let Me ,flip .roibfe, 3. ,Hold tf1f!I posi~,rn for 15-30 sflCf)~s'a~ (gel Me s~, 4, FiN!iPfil<N ,rn ,otl1f!l.rs/rki,

PIRIFORMIS STRETCH Cross right leg over left at knee.
Clasp hands behin~ bottom leg. PllU .

both legs towar ,
chest,

"Capilul

n

CD

ID-':lAMS1'ruNG STRETCH ~......,
-

LilJY 'On baek,

Cbsp hatu:l oc'h:~_ 1m..

e,.e. Sttai.gbten
3S

knee

possfttle

far'flslIti

\

(Sil1i:tc.h.s110uld beI",lt.m 'bad;: ,,6I:illgt.).

,c===:t 1 ~~~

A.

B.

C~ltm••

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B.,k, mUJ<I", can give you alii"" needed if )'OU ,1re.gl hen them by roul;'no exercise, DQIt, e.,aci.sc Iw oo:n r... nd r. IlClp Itt;"." I." b.1<k pal a, Your IicsI back NppotI is deri\'<ld (rom .. trtilift~ your 0.... I,..k m.lel",l

,.PP"01

BACK EXERCISES:
ON BACK:

R~peat ekercises Jive tiimes each,

I. Si,nglele,gpull up
2. Double leg pull up

3. Knees bent, feet nat 'olll1oor - knees go side to side keeping shouldm flai on ~d

..... "~"',_'".,ou..~

~

\~

.K:_:: beili. feet flal on f1~r- presslnallen small ofb.e.ck into floor, release, and repeal

g~
S. Legs slraight on floor- stretch out one leg andl shorten the other leg, then alternate '

ONSfOMACH:
6, Press up onto elbows, thoenhands, Keep pelvis on the floor,

ON HANDS AND KNEES: . 7. Cal streIch - areh back up" return 10 neutral. 8. Tail wag - keep upper body straiglJt "wag" bultocks. $ide [a sid e,

Pe parcursul zilei

In the Morning
Approximately

4 Minutes

Start the day with some relaxed stretches so your body can function more naturally. Tight and stiff muscles will feel good from comfortable stretching. The first four stretches can be done in bed before you get up. After arising and you've moved around a bit, do the next four stretches.

15-20 seconds each leg

3-5 seconds 3 times

5 seconds

2 times

10-15 seconds

20 seconds each leg

10-15 seconds each leg

15-30 seconds

10 seconds

C.•mpulter Be Desk stretchles
Appl'@Ximately,4 Minuit'es

Sitting at a.computer .fo.l' long :pe:rlorisoften causes neck. and .sho~jde'r sti.t'fl:less and occamonal!lly ~o~e:r hackpflin. Ji)o,these· stretches eVlery li:1w:r or sothroughwt the day,. or whenever you feel stilfl'.Pboto~py this ami keep it. in Ill. drawer. Also be Sllf;"{!Lo e'et up Ilind walk Eu'ol.tndthe offi~ whenever you think ofU, YOI,l'H feel b~Uer!

10-20, Se!iondis 2 times

15-201 Rcond!

6-10' s.ecvDds

'each 6ide

3--5 secGlnds

8 times

10":]2 seconds

each arm

1(1 seconc'110

10 seeends

&-10 seeonds each. side

8-]0 ~~c(lnds each side

IO~J.5 secoiluls 2: tmu~s

Shake out iumds
8-10 :sc.~Oi'id.~

Strtilulilng ~2000 by [lob .md Jean Arnderson. She~'t.eri'1l.1bI<:ai10m, !n~. I

Before

Approximately

Bed

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. 10 seconds

30 seconds

5-6 seconds 3 times

Profilaxie

Figure 4. Pay special attention to the position of your back when at work.

Incorrect Forwani/ltM

Corra't

IrIULl

Correa Brace both WtS agaiIJJ/ bumper: Lower yourself to

object as close to you as possible.

Bt:/ore /VUns, .rUde

'Incorrect Forward belli. KnetS not in

contact
bumper.

wi'"

Corra't Kup bad upright. Bend at hipJ and knees.

Starling position

Avoid

Correct twisling

AlIOid long ptriodsof workinB OUrMad. Use a stqJslool or lamkr

A

B

Incorrect Forward belli and twisting

Stackin& obJed5
A B

Correcl
Upright postw«,
IiQ

twilling

r

POSiI"IUR.c

]

2) V\!1he;n you Ineedllo Ibend • bend from ill1e lkinees_

1) A~ all times ,keep )'(ltIr spline in a strnlgtill.alignmernt

HOW TO SlANID

HOW TO BE:_N I)

1M1l1lE IRECILINING SUPPO~T THE SPlNlE

RIECLIINIING

SLiE1EF'ING

I POSTURE
LlHING AND CARRYING SITTING

.~
DO NOT CARRY OBJECTS
ABOIJE SHOULDER

[Pr

O\h_

~

SIT IJP RIGHf VVlTH' A STRAIGHl' SPINE

ObnrM!

IA : Wrong method of bending;

B . Right method of bending

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