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Imagini exercii lombosciatica

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Sideways Hip Stret(;h

TfliS'exMlsets' f rrstrei th~ t f 1 f ! I , h lp ,ar ld t Jut to .c I r :

II'IDISdes,

1, , l i e m } IO : i. r, tJ a ct : KfIfiIJ) } IO :i u ig f lt , legs f r< l ig f lt ,OJ l t f 1 f ! I

f r o o , r .

2 : G l i< i 'S 'p }IO:i.r ,1eft J f ! / g , a t t I1e , ~ 1 r : I e ,aoo fh e kri f l f i l ,as 'sho~ ,~rJ gbl'il~lI'move it fm\'a1'If yrJUfSfjrJl},lrier. ,let Me,flip . ro ibfe ,3 . ,Ho ld t f 1 f ! I pos i~ , rn for 15-30 sflCf)~s'a~ (ge l Mes~,

4 , F i N ! i P fi l< N ,r n ,otl1f!l.rs /rki,

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PIRIFORMIS STRETCH

Cross right leg over left at knee.

Clasp hands behin~

bottom leg. PllU .

both legs towar ,chest,

"Capiluln C D

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ID-':lAMS1'ruNG STRETCH. . . . . . , - -LilJY 'On baek,

Cbsp hatu:l o c ' h : ~_ -

1 m . . e , . e . Sttai.gbten \knee 3S f a r ' f l s l I t ipossfttle

,c===:t1~~~

(Sil1i:tc.h.s110uld beI",lt.m 'bad;: ,,6I:illgt.).

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A . B .

C~ltm•• m M ¥ ® I ¥ m f . r ! , " ' · ' 5 4 N · ' d " ' l f f l h l l j , , - % . i : [ ,'

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B ., k, m U J< I" , c an g iv e yo u alii"" , . P P " 0 1 needed if ) 'OU , 1 re . gl h e n t hem by r ou l ;' n o exe r c ise ,

DQIt , e .,aci.sc Iwoo:n r... nd r. IlClp I tt;"." I ." b .1 <k p al a ,

You r I i cs I b ack N pp otI is d e r i \ ' < l d (r om .. trtilift~ your 0.... I ,. .k m . le l" ,l

BACK EXERC IS ES : R~p e a t e k er c i s e s J iv e t iim e s e a c h ,

I . S i, ng le l e ,g p u ll u p

ON B A C K:

2. Double leg pull up

3 . K n ee s b en t, f ee t n a t ' olll1 oo r - k n ee s g o s id e to s id e k ee pin g s ho uld m f lai on ~ d

..... "~"',_'".,ou..~

~ \ ~ .K :_:: beili. fe et fla l o n f1 ~r - p re ssln alle n sm a ll o fb .e .c k in to fl oo r, re le ase , a nd r ep ea l

g~

S. L eg s s lr ai gh t o n fl oo r- s tr et ch o ut o ne le g and l s ho rt en t he o th er l eg ,

then alternate '

6 , P re ss u p o nto e lb ow s, th oe nh an ds,

K ee p p el vis o n t he flo or,

ONS fOMACH :

ON HANDS AND KNEES: .

7 . C al stre Ich - areh b a ck u p" r et ur n 10 neu tral .

8 . Ta il w ag - k ee p u pp er body s tr a ig l Jt -

"wag" bultocks. $ i d e [ a sid e,

Pe parcursul zilei

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In the MorningApproximately 4 Minutes

Start the day with some relaxed stretches so your body can function morenaturally. Tight and stiff muscles will feel good from comfortable stretching.

The f irst four stre tches can be done in bed before you get up. After arising

and you've moved around a bit, dothe next four stretches.

15-20 seconds

each leg

3-5 seconds

3 times

10-15 seconds

each leg

5 seconds

2 times10-15 seconds

20 seconds

each leg

10seconds15-30 seconds

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C.•mpulter B e Desk stretchlesApp l'@X imat el y, 4 M in u it 'e s

S ittin g a t a . co m p ute r . f o . l ' long :pe:rlorisoften causes neck . a n d . sh o ~ jd e 'r sti.t'fl:less a ndo cc am o n al! lly ~ o ~e :r h ac kp flin . Ji) o,these· stretches eVle ry l i : 1 w : r or sothroughwt the day , .

orwhenever you f e e l stilfl'.Pboto~py this ami keep it . in Ill.drawer. Also be Sllf;"{!Lo e'et

up Ilin d walk Eu'ol . tndth e offi~ when e v e r you thin k o fU , YOI, l 'H fe el b ~U e r!

10-20, Se!iondis

2 t imes

3 -- 5 s e cG ln ds

8 t i m e s

&-10 seeondseach. side

10":]2 secondseach arm

8-]0 ~~c(lnds

each side

6-10' s . e c v D d s'e ac h 6 id e

1(1seconc '110

IO~J .5 seco i lu ls

2 : tmu~s

15-201 Rcond!

10 seeends

Shake out iumds8-10 :sc.~Oi'id.~

Strtilulilng ~2 00 0 by [lo b .m d Je an Arnderson. She~ ' t . e ri '1l .1bI< :ai10m, !n~.

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Before

BedApproximately 3 Minutes

This is a great time to stretch every day.These stretches will relax your

body and help you to sleep more soundly. Take your time, and feel the

body parts being stretched. Stretch lightly, breathe deeply, and be relaxed.

r

3-5 seconds

3 times

3-5 seconds

3 times

10 seconds

Repeat #1 and #3 simultaneously.

10seconds

30 seconds

5-6 seconds

3 times

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Profilaxie

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Figu re 4. P ay s pe cia l a tte nt io n to th epos i t i on o f yo u r ba ck w he n a t w ork.

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Corra't

Star ling pos it ion

CorreaB ra ce b oth W tSagaiIJJ/ bumpe r :L o we r y o ur se lf toI r I U L l

B t: /o re / V U ns , . rU d eo bj ec t a s c lo se toy ou a s possible.

'IncorrectForward belli.

KnetS not in

contact w i ' "bumpe r .

Incorrect

Forwani/ltM

Corra'tKup bad upright.B e nd at hipJ a nd knees.

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CorrectAvoidtwisling

A

Al IOid long

ptriodsofwo r k inB

OUrMad.Use astqJslool orlamkr

B

IncorrectForw ard belli a n d t w is ti n g

Stackin& obJed5

A B

CorreclUpright postw«, IiQ twilling

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rOS iI" IUR .c ]

1 ) A ~ al l t im e s ,k ee p )'(ltI r spline in a s t rn lg t i ll . a li gnme rn t2) V \ ! 1 h e ; n yo u Ine ed llo Ib end • b end f r o m i ll 1 e l ki n ees_

H OW TO S lA NID

1M1 l1 lE IRECILINING SUPPO~ TTH E S PlN lE

RIECLIINIING

LlHING AND CARRYING

I POSTURE

DO NOT CARRY OBJECTSABOIJE SHOULDER

H O W TO BE:_N)

SLiE1EF'ING

SITTING

.~ ~

[P r O\h_SIT IJ P R IG H f V V lTH 'A STRAIGHl' SPINE

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Obn rM!

IA : Wrong method of bending;B . Right method of

bending

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&fore

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Not

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In timpul crizei

W a r Y ! ' to re s t yQ.iI.H' ba iCk