![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJIWDZ_z6fFT2kuowBdkq_-0oHHUFDHcLJVTx6cD8Ciqhyjv8HYycvRelgrNCHs8QDqcnGhANhSKHEMnCS6_JGXVEA6KQfkm9wD2cgwoAIRUzZ50X2__XUGvrI16gBOjvrWVZbTUf4YtWz/s1600/1.jpg)
小健說:腰椎間盤突出保健操,適用於腰椎間盤突出症、腰椎骨質增生,腰肌勞損、坐骨神經痛等病人。此套保健操動作簡單,容易掌握,具有放鬆腰肌,軟化韌帶,促使腰椎生理彎曲度恢復,降低椎間盤內壓等作用。
腰椎間盤突出保健操(上)
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/AVvXsEjPYuHH5SFxHMDac_77ySJYX8k4Q873C6oVAsOAe2t5toz-pQK70-R2pT-fn0yXftmvVn4bR5aL9a5g-HnkMF6FtXB69J6c_IW7_BKG9eewOJZheSwevqCT5hfxSDStY5wv5Zk4xKFvTn5Y/s1600/01.jpeg)
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/AVvXsEjqSE8-niNmmBnGBdJau6r1D_6ROAIS6ZE1NYcJdii3_PoNz5l4K28cbGHuPmshc5Si5s-1AN8Q6ABb499eyz8xh3U7WpY6XueuIt1Rw1ptkK4KaIutfFQaY05rE5wZ0FKMUBJobukWNUCw/s1600/02.jpeg)
中腰段牽伸
胸部朝地面,儘可能的前伸上體
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcKn9biLZ2qAYXXAJzaDVYPRFL-sJ92SAubXQlgp1ICxJYbZ1gjXfTGzuuatHcRU2p9rHhGBJcELTAKNJarqzlH7PKrSAwJBC_A8LcPmVi_T-lO3Rpijefe6MRbapt0YNUUNTtKrobH12Q/s1600/03.jpeg)
仰卧起坐
將足置於高位,手臂放於頸后或胸前,整個骨盆放平,抬高頭部和肩關節
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHw1xfrW5XnYkA0ph28IJzxuHTm_22-dLDIXWAQjaNmtp1aewuRgevK_8sIcDzYut5OOFu_LAq05945HsfSTxqX3xwUkcdL4pg7LsX9OzpazjJ0LLdWv5j51JQcniH9vXKg4p7Pc_gcRBA/s1600/04.jpeg)
腰椎間盤突出保健操(中)
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/AVvXsEiYDZulRrPHXFB4ou1Ap2G_hiCOZYwBI7iXMhHwW6Ep7SoSNkjpXwUVhlc0G8oZf3LGyiw-wIAAW-oNx9OcL2hR-_GeGvuvJT9AMlOswU606tPquLPQtwK3MwmKZss13fPdW8FcdbsckJ30/s1600/05.jpeg)
后伸運動
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/AVvXsEhSkKqkmEfXsiq1gOZ4nQd4BWyw9tqWjXPE2NLs0zD-eN_0OO-QUAB7Y-6iDs4RCH26J_4aP5Vjlu-cCQDJNO_pkWN2H8G4mkk1qzPXF5nRSdFdD_OW6HANSSLPeylQT3V6m6N80jweSTtH/s1600/06.jpeg)
俯卧髖關節后伸
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/AVvXsEie7B5kfgpw7t8Y3PqyWHb7GkXHfrQXbuDgrE4TZ90slwKxmjWY4DpfMInoApiVwGi1nMevuCAXI1DDuT_cBpFGD6jVk8KLYCo_ZBgpVabgiJIFGwWWXw_aTFZhYoYQasgQASGt_WIOEzZZ/s1600/07.jpeg)
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
腰椎間盤突出保健操(下)
靠牆牽伸
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/AVvXsEiXRSjqB3OapaCe9hTGuw9LLRDiYfw7OC58KPz3XO5Px-H-DknDgEth4VEm3Uuhy9Qn8A4SiDzN-L5sbZbuW0mdZC7_KSHgF71LuO4waqUuJe25vExv3WiV7Zv8GoBt-9F39RE9Qon6SusV/s1600/08.jpeg)
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/AVvXsEjDLBeQOGApGANDd7noFjOwfWxWZBUuJ0AAHhtPYjupBWQs2N4KuW6XdVUsKeDZNFOlxomiSmSdIaCvv-NzJ9vyZHkvXuD1eC1BYYV7Fya75gFEnJ9cINTIkBaCi5cwL-8ebIttWB5TUINZ/s1600/09.jpeg)
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/AVvXsEgc0UQyIuUc3NQpqnamUmdLaUpuk854JcMgWCc8W_BPX1vwmXxZz13vsFmv8u_wL6lytPBR36YgNxIdiZju31tNYcqMUkwsl_6ldLNJzPhmFvGw8dEYjhbFxxpu4M3ZB0AzFDi5sbvwrrjv/s1600/10.jpeg)
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/AVvXsEhzxmD3ykMMzB-hJ-2hMBsAavqgpsEJJZNl6m1fJ3ROW6qyoY672thrnFexud4mc9MDRsFdmUITdvbpw-RfzodIJjIHjUf8A76A8B0hPK9azekux4tchmtTBsbs4_xfhNa_Ydpjm74rl3tS/s1600/11.jpeg)
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