强壮的核心肌肉在很多方面都很重要。强壮的核心肌肉形成你的中心;它们保护你的脊椎,为你做的许多事情提供能量,包括日常生活中的许多活动。
强壮的核心肌肉并不总是和“六块腹肌”一样。I have taken care of professional athletes with lower back pain and told them they need to strengthen their core. When I tell them this, their initial reaction is to look at me as if I have two heads. After all, these folks generally do have 6-pack abs and can do hundreds of sit-ups. How can I be telling them that they are weak? But then I explain to them that it's not just about sculpted, strong abs. It is about strengthening the abdominal muscles, particularly the lower abdominal muscles in ways that integrate them with the pelvis and the lumbar spine in such a way that they automatically contract in order to protect the lumbar spine and pelvis.
根据我的经验,当与我一起工作的职业运动员用正确的方法来做这件事时,他们的背痛通常会在没有任何进一步干预的情况下得到缓解。他们可能也注意到稳定感和力量的提高,这有助于他们的运动。
和往常一样,在开始任何新的锻炼之前,请与你的医生确认这样做对你是安全的。如果你的医生说做这些运动对你来说是安全的,那么考虑尝试以下的运动来提高核心力量和稳定性。
这些练习不应该是痛苦的。如果疼痛,停止并和你的医生谈谈。运动时不要屏住呼吸,因为这会导致危险的血压升高。如果在运动时出现胸痛、气短或严重头痛,立即停止运动并拨打911。
这些练习摘自我的书,关节炎手册:改善你的健康和管理骨关节炎的疼痛。在书中,有一些图片展示了这些和许多其他的练习,但这是一个很好的开始方式。
后骨盆倾斜
第一个练习叫做骨盆后倾。你可以从躺在垫子或地毯上开始。挤压你的臀肌,让它们稍微离开垫子,同时你的腹部肌肉收缩。你的腰椎应该变直,你的下背部应该变得平靠垫子。你可以试着把你的手放在你的下背部下面来检查你的位置。在这种姿势下,你不应该这样做。记住,做这个练习时要深呼吸。保持收缩姿势10秒钟。放松。休息20秒。这样重复做三次。 Remember, if this exercise is painful for you, stop immediately and call your doctor.
这座桥
另一个很好的练习叫做“桥”。In this exercise, bend your knees so that your feet are flat on the ground. Contract your gluteal and abdominal muscles and raise your abdomen and buttocks off the ground so that your body is straight from your chest to your knees. It may help to think of driving your heels into the ground while contracting. Remember to breathe while doing this exercise. Hold the contracted position for 10 seconds. Relax. Rest for 20 seconds. Repeat for a total of three times. Remember, if this exercise is painful for you, stop immediately and call your doctor.
当且仅当你的医生告诉你这样做是安全的,以上是两个很好的核心强化练习。正如我所提到的,上面有这些练习的图片,在我的书中还有更多的图片,所以我鼓励你去看看。
我希望这个博客对你有帮助。祝你身体健康,因为只要身体健康,一切皆有可能。