可防止背痛的兩個動作

2 Moves to Prevent Back Pain

可防止背痛的兩個動作

Back pain is super common, especially as our lifestyles are becoming increasingly sedentary. Do not despair! There are ways to prevent and even lessen the effects of back pain. Read this article to learn two exercises that you can add into your daily routine to strengthen your core and keep the aches and pains at bay.

背痛特別普遍，尤其是當我們生活中坐着的時間越來越久時。別絕望！防止甚至減輕背痛效果是有方法的。閱讀本篇文章，學習兩個你可以添加到日常生活中的鍛鍊，以加強自己的重心並遏制住疼痛。

Back pain is super common, especially if you work at a desk, or if you don't have a regular fitness routine. The best way to tackle it is by strengthening your core. So, here are two moves to help prevent back pain.

背痛特別普遍，尤其是你在桌子前工作或者是你沒有一個正常的健身計劃。解決背痛的最好方法就是加強自己的核心。所以，本文有兩個動作幫助防止背痛。

Bird dog: This move is great for working your core. I especially like it because it works your cross-body myofascial chain. You're going to come into your tabletop position. Hands are stacked under your shoulders. Knees are underneath your hips. You're going to find a neutral spine so you're not pressing up or sinking down, right in the middle. I want you to reach your right hand forward, left leg back. Really reach toward opposite sides of the room, then come back through neutral and switch sides.

鳥狗：這個動作對於加強核心十分有效。我特別喜歡這個動作因爲它作用於身體的肌筋膜鏈。你要做出桌面姿勢，雙手疊放在肩膀上。膝蓋位於臀部下面。你要找到中樞脊柱，這樣你就剛好處於中間位置，不會向上擡或向下降。我想要你右手前伸，左腿向後延伸。真正達到房間的對立面，然後通過中樞回去，換另一隻手和腳。

World's greatest stretch: This move is great because it opens up both your hips and your back. Often times, back pain can be the result of tightness in other areas of your body such as your upper back or your hips, so you want to stretch them. Come into a plank, bring your hands underneath your shoulders, you're going to bring your right foot up to meet your right hand, and then you're going to twist open. You're going to make sure that left leg stays straight by squeezing your butt. Then you're going to switch sides. Left foot to left hand, open up, and repeat.

世界最棒伸展:這個動作很棒，因爲它能展開你的臀部和背部。通常，背痛可能來源於身體其他部位的緊密性，例如背部上方或臀部，所以你想要伸展這些部位。來到木板上，將雙手放在肩下，然後將右腳向上擡碰到右手，之後你就要開始扭開了。你要通過擠壓臀部確保左腿保持平直。再然後換手腳。左腳碰到左手，打開然後重複。