Williams Flexion Back Exercises

ByAubrey Bailey, PT, DPT, CHT Updated2018年1月30日
Lifting with poor technique can cause back pain.
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Back pain is very common. In fact, according to astudy2014年发表于2014年，“BMC肌肉骨骼障碍”，80％的人在终身时会有背痛。商品新闻是，对背部疼痛有许多有效治疗，不需要手术或药物。

威廉姆斯屈曲练习是背痛的一种治疗。这些练习专注于下背部的弯曲运动。威廉姆斯屈曲练习由七个动作组成：骨盆倾斜，单膝胸部，双膝关节，部分仰卧起来，腿筋伸展，臀部屈肌拉伸和蹲下。

Some back conditions can be aggravated by this movement. See your doctor for an accurate diagnosis of the cause of your back pain before attempting flexion exercises.

Read more:The Best Exercise Routine for Lower Back Pain

Pelvic tilts can be performed on any firm surface.
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Pelvic Tilts

骨盆倾斜练习加强支持您的低位的肌肉。

第1步

躺在你的表面上。弯曲膝盖并在地板上休息。在你的两侧放松你的手臂。

第2步

Press your lower back into the ground as if you are pulling your bellybutton back toward your spine. The muscles in the lower half of your abdomen should be tight. Do not hold your breath.

第3步

Hold the pelvic tilt for 5 to 10 seconds, then relax. Repeat up to 15 times.

Single and double knee to chest stretches can be performed without changing your starting position.
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膝盖胸部伸展

Knee to chest stretches improve flexibility in your low back.

第1步

躺在你的表面上。Bend one leg and bring your knee in toward your chest.

第2步

用双手靠近你的膝盖，轻轻地拉紧你的膝盖靠近你的身体。保持这个位置5到10秒，然后放松。在每条腿上重复该延伸长达15次。

第3步

通过同时朝胸部带来双膝向胸部伸展。用你的手臂轻轻地拉紧它们。保持5到10秒，然后放松。重复高达15次。

Partial sit-ups are sometimes called crunches.
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Partial Sit-Ups

部分仰卧起坐同时加强上下腹部肌肉。

第1步

首先，执行骨盆倾斜。把手放在头后面以支持你的脖子。

第2步

保持骨盆倾斜，拧紧上部腹部肌肉，然后将肩胛骨抬起下来。不要拉上你的脖子 - 你的手臂只是在那里支持你头部的重量。保持这个位置5秒钟，然后放松。重复高达15次。

Read more:延伸疼痛的腰部

Stretch one leg at a time if it is too difficult to sit with both legs straight out in front of you.
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腿筋伸展

The hamstring stretch improves flexibility of the muscles along the back of your thighs.

第1步

Sit with both legs out in front of you. Keep your knees straight and toes pointed toward the ceiling.

第2步

用双手向前伸展到你的脚趾，直到你沿着腿的背部伸展。

第3步

Hold this position for 5 seconds and repeat up to 10 times.

Stretch next to a firm surface if you have difficulty balancing during the hip flexor stretch.
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臀部屈肌拉伸

臀部屈肌肌肉位于臀部的前部。这些肌肉往往很紧，特别是如果你白天坐在很多。

第1步

To stretch your right hip flexors, step your left foot out approximately two feet in front of you. Keep your right knee straight and bend your left knee.

第2步

Bend forward over your left knee until your left armpit is resting on your knee. Place your hands on the ground in front of you to help maintain your balance.

第3步

Hold this position for 5 seconds and repeat up to 10 times. Switch legs to stretch your left hip flexors.

Limit your squat depth if you have pain in your knees.
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蹲

Squat运动加强了臀部的肌肉。如果您的余额困难，请在坚固的表面附近执行此练习。

第1步

站在肩膀上的肩膀宽度。直视前方，尽可能地蹲下，同时保持脚在地板上平放。在你面前握住你的武器，以提高你的平衡。

第2步

Hold this position for 5 seconds, then stand back up. Repeat up to 10 times.

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