di sini saya nak kongsikan pencarian saya mengenai sakit belakang. kebanyakan yg saya jumpa mmg syorkan untuk buat senaman.
jadi,sementara menunggu tarikh appoinment, rasanya lebih baik sy buat senaman2 yg dicadangkan.
sumber : http://sitik.wordpress.com/2012/07/17/5-senaman-mudah-bagi-sakit-belakang-bawah/
1. Supine hip-flexor stretch
Lie on your back with your right leg bent and resting on a chair at a 90 degree angle. Place your left leg straight on the floor, keeping your toes pointed up so your knee and foot do not roll out. Place your arms straight out from your shoulders with your palms up. Breathe deeply and relax your body. Remain in this position for 10 minutes, then repeat on other side.
2. Single Knee to Chest
This exercise will help to limber and stretch your back muscles.
Lie flat on the floor with your knees bent and your feet flat on the floor.
Raise one knee to your chest and hold for 5 seconds.
Repeat with the other leg.
Raise both legs to the chest at the same time.
Repeat this several times until your back is limber.
3. Hamstring Stretch
4. Lumbar rotation
Lay on your back.
Bend knees together with feet flat on floor.
Keeping knees together, bring them to one side. * Keep feet on the floor.
Hold for 3-5 seconds
Contract your abdominal muscles (push belly button toward floor) while you move your legs to the opposite side.
Hold for 3-5 seconds.
Repeat 5 -10 times on each side.
5. Glute/piriformes stretch
Sumber gambar: Google
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