但圭列罗的主要建议是经常做他所谓的髋屈肌伸展训练。这是一个防治背痛的简单动作。熟悉瑜伽的人知道,这个动作基本上就相当于瑜伽中的“低弓步”(Anjaneyasana),但圭列罗设计的这个动作对背部的压力较小,更适合初学者。
Imagine kneeling down to tie your shoelace. One leg is bent 90 degrees behind you and the other is at 90 degrees in front. To accomplish this stretch correctly, you need to tighten your ab muscles as if preparing to take a punch in the stomach. At the same time, tighten your gluteus or butt muscles to ensure that you have a solid core.
想象一下单脚屈膝下蹲系鞋带的情形,一条腿以90度跪于身后,另一条腿以90度屈于身前。要正确完成这个伸展动作,你需要像肚子上准备吃一拳那样收紧腹部肌肉,同时收紧臀肌,确保身体重心稳定。
Slowly advance the front leg until you feel a stretch in the other thigh. This elongates the iliopsoas but it should not hurt. Make sure the rear leg is fairly straight behind you. Do this stretch for 30 seconds, five times on each side. The accompanying Fit Executive video shows how it works in practice.
屈于身前的那条腿慢慢向前,直到另一条腿的髋部产生拉伸的感觉。这个动作能拉伸髂腰肌,但不应产生疼痛。注意跪立的那条腿大腿要基本垂直于地面。保持此拉伸动作30秒,每边各做5次。所附的"Fit Executive"视频演示了如何做这个动作。
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