![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSvLRjTN6mYpr3yBga6ueWgJJLsIELg_yKDfhe4Vw95PKnsVbNRuXYRctvruGHGB6SlNb7nY1OY91lBHkEzr8ZFlLkr0frFUqq-cWwn_HofHG4RaFcfZopa7US-jlC6oiwtiiJKoTAVLk/s1600/01.jpg)
[ 腰椎間盤突出症保健操圖解 ]
(上)
(上)
1.起身運動:上半身如圖示位置,保持髖關節緊貼地面,同時保持下腰部及臀部放鬆。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVLWu4W5VKlae3rLd4K3uqubMmUtHWiFK_2CXHhLvx6nyMyTREUzfDvQw83Ch9kFTNOisEbBjnjhNfn4jQoSwg0C5AIbCbl2hz9g9N2VW09lrfgtwwMWf0aeXQRewMaXmsZStD5gd_-Dc/s1600/02.jpg)
2.單膝牽伸:牽拉一側膝關節直至感覺到下腰部及臀部適度的牽伸,另側膝關節重複相同動作。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK9FPYGPAhLwuavE4b-X6xS34DkBagthDLHpB1JiG6EHH7DTsBtRykHtfQimvGIvp9jiDOiklBZpwQowgpY3EH1n83c6PP9PUlG9F0bKdxvKXbYtc8wI5gDVsJpBiTLgivxx2mxsojsZU/s1600/03.jpg)
3.中腰段牽伸:胸部朝地面,盡可能的前伸上體。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWntkufPNLbcFUYnFZG35aHQIJ-cWRhsGo0s7bZwlPAV7g9iDIgsZiLOp5zvwgym2vLhd1hEUd-gfITCYy_T6nl-TRsOjFtr_jWCLtZ4d6qrnQIQAxPhMv3UhgYkON1JVsNxzJkJRFQGc/s1600/04.jpg)
4.仰臥起坐:將足置於高位,手臂放於頸後或胸前,整個骨盆放平,抬高頭部和肩關節。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3jF824pxP4jLToITjtK0xAOxI37s2qzyJobZsXHcAA-B1tcxmDVgq0W3m08VhWF-54ik0mLKix2lFfoX6zCyjUg16DpNzOGV9AMTR8c_RAWfx9gWq8ytIq87yFhM5gVn3vmU2uHeRtoI/s1600/05.jpg)
( 中 )
1.骨盆提升:通過腹部和臀部肌肉使背部貼進床面。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiv-lgvqxGAC8GuvRfE-j_zvpO8gksVvptBV8ftS0owR_ENNNy45pKQrHHL1qcSUE7eny0Pz3xixPZapKW8j8Uh298TJ2qoQJiwIje6rmeteLHRzBnsmiI32Z3kXn_CRBkhKmED1Ct4BE/s1600/06.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiv-lgvqxGAC8GuvRfE-j_zvpO8gksVvptBV8ftS0owR_ENNNy45pKQrHHL1qcSUE7eny0Pz3xixPZapKW8j8Uh298TJ2qoQJiwIje6rmeteLHRzBnsmiI32Z3kXn_CRBkhKmED1Ct4BE/s1600/06.jpg)
2.後伸運動:手置於後背,使上半身離開床面,同時保持下巴收緊
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5PipPVV20LgQ88xOb4uh9oE41KG7ROwc92LDtOrP9C7mf35-TO3BQiOf4tn1Hi9taPx7GE4IVg6ZejefPYw0oEczBEO9TND0w1hRjsWjYSiZtEWOe5myZB7eK20cbp7t_YvKuAYFF8rw/s1600/07.jpg)
3.俯臥髖關節後伸:保持膝關節鎖緊,同時使下肢離開床面8-10厘米
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIYNtMuw1PnvOEYSrcAJ2ZTRenzspNWnOZZGD6W1dAHDdOnaAazdqXTAkcOlsjfwNmMY6_luBTAJZovm_6iJHcxU6i4B0JAHjqBJKqnZzgqDzsFuvHMhlI3IVUNHyxHCM2kDvvEiPLlk/s320/08.jpg)
4.異側肢體伸展:保持一側膝關節鎖緊,同時使下肢離開床面8-10厘米,同時另側上肢抬高。
( 下 )
1.一側上肢支撐牆面:另側上肢輔助髖關節緩慢下牆面活動。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV42ZVLtLUTkeUdTn_X2D02AV18OaOE8ERAqHqN5ET5ioNrCgeKtanLIHdew9u5Sfrp7WWbLN8SJ51A4g_xgZO4NODdClmYriWzcxIzWuzQ3TaTSMf5VXB0nRkLDGU-7vPSkvTJiWiWPc/s1600/09.jpg)
2.坐位下腰部牽伸:坐位膝關節分開,身體前彎,保持對下腰部舒適的牽伸。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaVHV8Zzi-ffxopvG4FuwXcw8gTCoRzlZnpvXTzh_BXnEbLfkfcssDilRwMv2ERu9tFfRlNXZCV4q8GGbNRQhJ0FEV-albLlTJFocxjcuXLvu7RbSYQjUjXkIRI9Cg4fvwIcso1Q_G4Jw/s1600/10.jpg)
3.下身軀幹旋轉:雙膝併攏至於胸前,從身體一側向另一側活動,下落至床面。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmbBFjVUwQDHQXjsScsa0r8Ab2epstr4mWWHdt9iz0ex_MYA4eBg3yuTlPJXsht1OdfuVUP-Ycl7HkCBLL4dYMd4ZTmK-Ioxu06yxeoKix3VoGxIoqk1fwqJGu_kqKln_2DHGwzC7WJ5s/s1600/11.jpg)
4.股四頭肌牽伸:使小腿靠近臀部,直至感到合適的牽伸在大腿前側。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT89orZ27dNSaVaVvknwFipiSf4V45QRzmYV1jGQvXL7CDFOsjkAA62rosnC6j8VEVK2bgskEJeeJJX1j3VELydcbYBByqljwdO5If9joVt47p9gK6cvIBwJSNU-7KT6W-F9_zheH0dDI/s1600/12.jpg)
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