弯腰捡东西或者系鞋带时,稍有姿势不当,就容易造成背部肌肉的拉伤和疼痛。平日如果能做一些锻炼背部柔韧性的体操动作,并长期坚持,就能避免这些损伤。屈膝平卧,双手把一侧膝盖轻压向胸部,使背部有拉伸感,但以不觉疼痛为度,保持30秒后放松,两侧交替做。屈膝而卧,双手在脑后交叉抱头,头部用力向上抬起,到肩部离地,保持10秒后放松,像做仰卧起坐的样子。屈膝跪在地上,双手撑地,背部向上弓起,保持5秒放下。做10次。俯卧,在腹部下放软垫子。将左手和右脚同 Stool to pick things or tie shoes, a little improper posture, it is likely to cause back muscle strain and pain. Weekdays if you can do some exercise gymnastics back flexibility and long-term adherence, you can avoid these injuries. Knees lying flat, his hands gently press one side of the knee to the chest, so that the back has a sense of tension, but to feel pain for the degree, to maintain 30 seconds to relax, alternating on both sides to do. Knees and lying, hands crossed head in the back of the head, head lifted up hard to the shoulder to the ground, to maintain 10 seconds to relax, like doing sit-ups. Kneel knees on the ground, his hands propped up, bow back up, keep it for 5 seconds. Do 10 times. Prone, put down the cushion in the abdomen. The same with the left hand and right foot