无论是从办公桌工作中还是只开车很长，您都可以通过这些专家推荐的练习来缓解这些痛苦。
您知道这种感觉 - 大概在下午4点左右 - 从肩膀到臀部的一切都开始疼痛和收紧时？关于正在发生的事情，有个好消息和坏消息。
The bad news: “We have a webbing of connective tissue called fascia that runs throughout our body and helps muscles work together,” says Rebekah Rotstein, a movement educator and Pilates instructor in New York City and founder of Incorporating Movement studio. “It only glides and slides smoothly, though, when it’s healthy and hydrated.” It’s quite common for that fascia to become dense and stiff, especially when you’re dehydrated, don’t move enough or have poor posture (read: when you’re hunkered down at your desk all. freaking. day).
The good news: When it comes to generalized low back pain (as opposed to pinpointed pain, which could be a sign of a problem like a slipped disc—see a doc if that’s the case), Rotstein says you can change the holding patterns in your muscles and fascia that are causing stiffness and discomfort. You just need to make a little effort.
但这并不一定意味着放松。她说：“人们经常将紧身误认为是您需要伸展的标志。”“但是很多时候，这也表明需要加强区域。”例如，您的腹肌也应减轻背部的某些压力 - 但是当它们不足以稳定您的核心时，腰部首当其冲。此外，获得更强的上背部，臀部，臀部和肩膀可以剥离疼痛，因为它们会重新分配您身体的力并从背部中移除多余的压力。
现在，Rotstein的前四个动作释放了紧张，加强整个核心并打开臀部，现在感觉更好。
1。高空伸展：用脚站在一起，伸出头顶的手臂。用右手抓住左手腕，并在向上伸展时轻轻拉动。保持15秒，然后沿相反的方向重复。
2.骨盆倾斜：面朝上的,膝盖弯曲,脚躺在垫子上,呼气and slowly rock pelvis up, flattening back against floor. (Your belly should sink as you do this.) Inhale and rock back in the other direction. That’s 1 rep; do 10.
3.膝盖举重：从脚趾塞起来。当您看着地面时，吸气并延长头冠。将膝盖从地板上抬起几英寸；保持长达30秒，然后降低。重复一到两次。
4.铰链侧弓：站在髋关节宽度的脚上站立。用右脚迈出一大步；向后推臀部，右膝盖向下弯曲到侧弓步，同时保持左腿笔直。穿过右脚跟站立并在另一侧重复。那是1代表；做10。
Photo courtesy of SELF.
