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2 Moves to Prevent Back Pain
可防止背痛的两个动作
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.
背痛特别普遍，尤其是当我们生活中坐着的时间越来越久时。别绝望！防止甚至减轻背痛效果是有方法的。阅读本篇文章，学习两个你可以添加到日常生活中的锻炼，以加强自己的重心并遏制住疼痛。
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.
背痛特别普遍，尤其是你在桌子前工作或者是你没有一个正常的健身计划。解决背痛的最好方法就是加强自己的核心。所以，本文有两个动作帮助防止背痛。
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.
鸟狗：这个动作对于加强核心十分有效。我特别喜欢这个动作因为它作用于身体的肌筋膜链。你要做出桌面姿势，双手叠放在肩膀上。膝盖位于臀部下面。你要找到中枢脊柱，这样你就刚好处于中间位置，不会向上抬或向下降。我想要你右手前伸，左腿向后延伸。真正达到房间的对立面，然后通过中枢回去，换另一只手和脚。
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:这个动作很棒，因为它能展开你的臀部和背部。通常，背痛可能来源于身体其他部位的紧密性，例如背部上方或臀部，所以你想要伸展这些部位。来到木板上，将双手放在肩下，然后将右脚向上抬碰到右手，之后你就要开始扭开了。你要通过挤压臀部确保左腿保持平直。再然后换手脚。左脚碰到左手，打开然后重复。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
