每天15分钟后背运动

译者 wood5066

Back exercises in 15 minutes a day

每天15分钟后背运动

Do you want to prevent back pain? Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises.

想避免后背疼痛吗？试试几种基本运动，用它们来伸展并强健你的后背以及支撑后背的肌群吧。每种运动都重复几次，等强度适应之后再增加重复次数。如果你的后背曾经受过伤，或者你有其他健康问题，例如骨质疏松症，在做这些运动之前要咨询一下你的医生。

Knee-to-chest stretch

膝盖至前胸的伸展运动

Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B). Hold for 15 to 30 seconds. Return to the starting position (A) and repeat with the opposite leg (C). Return to the starting position and then repeat with both legs at the same time (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

仰卧，膝关节弯曲，双脚掌平贴在地板上（A）。双手拉起一只膝盖并压向胸前（B）。保持该动作15-30秒。回到初始位置（A），然后用另一条腿重复该动作（C）。回到初始位置，然后双腿同时重复该动作（D）。每种伸展运动重复2-3次——最好早晚各一次。

Lower back rotational stretch

下背部的旋转伸展运动

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for five to 10 seconds. Return to the starting position (C). Repeat on the opposite side (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

仰卧，膝关节弯曲，双脚掌平贴在地板上（A）。双肩用力贴紧地板，将弯曲的膝关节向转向一侧（B），坚持该动作5-10秒。回到初始位置（C），向另一侧重复该动作（D）。每种伸展运动重复2-3次——最好早晚各一次。

Lower back flexibility exercise

下背部的弯曲运动

Lie on your back with your knees bent and your feet flat on the floor (A). Arch your back so that your pubic bone feels like it's pointing toward your feet (B). Hold for five seconds, then relax. Flatten your back, pulling your bellybutton toward the floor — so that your pubic bone feels like it's pointing toward your head (C). Hold for five seconds, then relax. Repeat. Start with five repetitions each day and gradually work up to 30.

仰卧，膝关节弯曲，双脚掌平贴在地板上（A）。拱起后背，就好像用力让耻骨指向双足方向（B），坚持5秒之后放松。后背躺平，脐部向地板方向收缩——就好像用力让耻骨指向头部方向，坚持5秒后放松。重复上述动作，第一天重复5次，逐渐使次数递增到每天30次。

Bridge exercise

桥式运动

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to hold the position long enough to complete three deep breaths. Return to the starting position (C). Repeat. Start with five repetitions each day and gradually work up to 30.

仰卧，膝关节弯曲，双脚掌平贴在地板上（A）。双肩和头部放松，收紧腹部和臀部的肌肉。然后抬起臀部，在肩膀和膝盖之间形成一条直线（B）。试着保持该姿势，做3个完整的深呼吸，再回到初始位置（C）。重复上述动作，第一天重复5次，逐渐使次数递增到每天30次。

Cat stretch

猫式伸展运动

Position yourself on your hands and knees (A). Slowly let your back and abdomen sag toward the floor (B). Then slowly arch your back, as if you're pulling your abdomen up toward the ceiling (C). Return to the starting position (A). Repeat three to five times, twice a day.

双手和双膝着地（A），慢慢使后背和腹部垂向地面（B）。然后再慢慢弓起后背，就好像用力向天花板方向抬高腹部（C），再回到初始位置（A）。重复3-5次，每天两次。

Seated lower back rotational stretch

下背部的椅上旋转伸展运动

Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (A). Hold for 10 seconds. Repeat on the opposite side (B). Repeat this stretch three to five times on each side, twice a day.

坐在无扶手的椅子或凳子上。右腿与左腿交叉，放在左腿上。左手肘撑在右膝外侧，向侧方扭转和拉伸（A），坚持10秒。向对侧重复该动作（B）。每侧重复3-5次，每天两次。

Shoulder blade squeeze

肩胛骨挤压运动

Sit on an armless chair or a stool (A). Keeping your chin tucked in and your chest high, pull your shoulder blades together (B). Hold for five seconds, then relax. Repeat three to five times, twice a day.

坐在无扶手的椅子或凳子上（A）。内收下颌，高挺胸部，收拢两侧肩胛骨（B），坚持5秒之后放松。重复3-5次，每天两次。