1.Sacral spine and abdominal muscles isometric exercises
The first section of the prone head lift exercise
Prone position, both legs straight, both arms placed on both sides of the body, head back, head and chest to leave the bed or the ground for the principle, repeat 5-10 times.
The second section of the prone leg lift exercise
Prone, both legs straight, hands under the head, lift the left and right legs together, repeat 5-10 times.
The third section of the pelvic lifting upper body exercises
Prone, pelvis (a thick pad under the abdomen), head and chest force upward to the horizontal position, maintain 5 seconds, repeat 10 times.
Section IV active abdominal muscle contraction exercise
Supine, bend the legs, contract the abdominal and gluteal muscles, so that the low back flat against the bed, maintain 5 seconds, repeat 10 times.
The fifth section of supine head-up exercise
Lie on your back, bend your legs, contract your abdominal muscles with force, keep your shoulder blades 30° from the bed, flex your neck close to your chest, then gradually lie down, repeat 10 times.
Section 6 supine leg lift exercise
Lie on your back, place your hands on the pillow, straighten both legs, lift both legs slowly at the same time 30 °, maintain 5 seconds, repeat 10 times.
2.Spinal stretching exercise
To strengthen the sacrospinous muscle, and can make the lumbar spine convexity to reduce the internal pressure of the intervertebral disc and increase the mechanical stability of the lumbar spine.
The first section of the chest exercise
Lie on your back, lift the chest and shoulders, inhale, put down, exhale, repeat 10 times.
The second section of the half bridge exercise
Lie on your back, bend your legs, lift your hips while lifting your chest and waist, inhale, lower, exhale, and repeat 10 times.
The third section of the bridge exercise
Lie on your back, lift your hips with your legs straight and together, lift your waist, inhale, lower, exhale, repeat 10 times.
The fourth section of the prone upper body lifting exercise
Prone, lift the upper body, inhale, lower, exhale, repeat 10 times.
The fifth section of the prone leg lifting exercise
Lie prone, straighten both legs, raise the left and right legs together, repeat 10 times.
The sixth section of the swallow exercise
Prone, both hands and upper arms back, upper body and lower limbs raised and back at the same time, knees can not be flexed, maintain 5 seconds, repeat 10 times.
3.Torso flexion gymnastics
The first section of the double knee touch armpit exercise
Lie on your back, tighten the abdominal muscles, and make the waist and back close to the bed, then hold both knees with both hands, so that it is close to the armpit, and maintain about 30 seconds, and then slowly return to the starting position, relax and repeat, so 10 times.
The second section touch the toes
Sitting position, legs straight, hands flat, force contraction of the abdominal muscles, so that the upper body leaned forward, hands touching the toes, and maintain about 30 seconds, and then slowly return to the starting position, repeat 10 times.
Section III flat back exercise
Lie on your back, bend your legs, contract your abdominal and gluteal muscles, make your lower back flat against the bed, count to 5 and then repeat, 10 times.
The fourth section of the sit-up exercise
Lie on your back, bend your legs, raise your hands, contract your abdominal muscles, make your upper body leave the bed until you sit up, repeat 5-10 times.
Fifth section of the lunge exercise
Kneel down, contract the abdominal muscles, so that the waist upward bow, and maintain about 30 seconds, and then return to the starting part, repeat 10 times.
Sixth section squat to stand up exercise
Standing position, feet apart 30 ° or maintain a distance of 30M, the heel can not leave the ground, the spine is C-shaped bend, head down, slowly squat, hands do not move, fingers pointing and touch the ground, and then slowly rise, back to the starting position, repeat 10 times.
Cautions.
1, medical gymnastics is generally performed 1 to 3 times a day.
2, the number of repetitions should be small at the beginning, and then gradually increase as appropriate. As long as possible, each action should be carried out 10-40 times.
3, training caused by muscle fatigue, to a short period of rest can be recovered.