![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX4qwYWRtY2wm9xQyoXiXF-xe4HZheCOqYgGQrrPlv5XE73-ak9CO7iU8q0QADpZLnTa_2wReZHKrSubdWU7KK4I1uy4Erty_7s2uGbdyDHHyEVdb-neaicjHpmNnWwvA56bxRx7heFV_A/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/AVvXsEitITI5AHsu7hrtObS8h7l7qm5Yu-8jpL0Y3LJraPg3eZT_oV9LlHMAVDMYS-Z-ftEOGLoSfD6ygsQUXrdJBgoW907EhFXIlOGKvGZulSFWUYFp_KRuG3ryLR61VFtrqp20CdvttXnN46vm/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/AVvXsEgPtwy6tU1LOzNEyVHSnx-SRd0G6m6KjSQZ3MISAfOhhYRTbvrUbvX4QPKkEOCJQThuMRpQxa_ifOe5TsP-sIAWmmBv8f9HgxjNcIQnRbKx3PAimfPVXG29UABh9jMi3cf1ZyIs4it92y5U/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/AVvXsEjyTNssx-1NpN_QUmV-wPRHQeZocEfIVTluQTBfaozRJIkav8Dy6yZdiG0m3rNsrcEZiVn06RdW5Kt5j_Mhd8REIRfg_k0EhWWYZLMtl3oEsf88V0G3GUdr4mp8NH45nGbXxuO5Dumm6Uo6/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/AVvXsEi_sCET8_4F3BncyRe8mqTFBalI6Rk62-FgektevgIGVBFTA1aN7tUa4Uzdu4XvohvwH8Sfqmt4CnkGlegbCNIaNCQNHejG-CH59etjXKP8S5hklnMQ0Dqcl4rHMKJcvazByuHAp3V7kDcd/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/AVvXsEhWwTEzIICLYpO5nJ6Fw0T3_-sChOgwysUqPCfn_m9on9POEE47AqAQtbwC9DUdJz-lB-AMyV4B9ri4HB6kuT2liCef6pB_ooh8r29-sZ7QxiRfJr60ZI7cSubM17oJSCqx3UzY0D_oIC0W/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/AVvXsEifCIPvnCPcwPeMl41wqRL2lNqnjELDQt_O2nN9h7DmdrVkJptqIVWxaoBFBRglsZfM3d64lqDQBmAVSb5pvY228h-tNcOifqFLD9MQdqPgZ57DJBIxWzUxxrNDNGkZaYBmVQFS1MmMS2VI/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/AVvXsEjr1VeWRhVTVXnwbzBP5aFuA5InC9UTH6BF_K0Kp2-dUdsUnWxgvkQoeqeO2wc-BhJpsauguJjsBIli98VlO8ZGGruXpCMUQoaS6ia2LTrBBepGFnwIgeEkqFQTiE2hAyMJDu024uvQEyuX/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/AVvXsEgDgGpgrf7ifJaAuyu7IEqijUT0OB_OftS8dVLtzWiDbP-GAO9GdUHDyY-yAMd3Hys5U5DXrf8BUyLmq8DNB8GHygesstjYRR4_xWuMo5Tm29vHo-S4zmkzsFMLQYte5YzyZTXB0vSaUhX2/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/AVvXsEiy_4jcnfhyX4lceXa5Z5MTXpjChbe6ng4DPBtogNE3iu-lr7L29uFQR1FuZbFnYt8ybJ8LPYpaXTsm46cM7kLgHjuw2nvdAlZrRngQl-wabLiii9Q-Q8gUJYOfEVwtKNAyVzfHu1DLHEcc/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/AVvXsEhyjZFIXghCVSvpeYboTGHmoTGQqL53KQ3J9U0djR5IgxGDC6Kw3xX120sn5vY98sTk51dsT4Z9CnBCjuK21CCk1eDQVPhXJuinmTcdhLrqmaXdnWK_fQN1g8vHoaDDZtEz8WZNPIbxjPvE/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/AVvXsEiILoCw6yFOfiUUksPLuu1cASTobw7Q4F02sF1p_leD8gThiPdZEaHi6WwCzVMtoDZcaaIf60-G_FWOt8X8sDd5GJ4tWR9M4B8mKFOCo2zykdOBj8ge3St_VXpz2s1rHw80gQKAWrh9QnDh/s1600/11.jpeg)
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