The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health. Stella Weller
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Название: The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health
Автор: Stella Weller
Издательство: HarperCollins
Жанр: Эзотерика
isbn: 9780008125288
isbn:
Fig. 15. Good posture in lying
I sometimes lie in a similar position, but with my knees together and bent, soles flat on the mat or sofa or bed, and feet about the hip-width apart. I find this easier to maintain for a longer time than if the knees were apart.
To counteract neck strain resulting from too much looking downwards, try rolling a towel, like a sausage, and putting it under your neck as you lie on your back for half-an-hour or so. You may also arrange the rolled towel like a collar to prevent your head from rolling to the side.
Consider using a feather or kapok pillow, which moulds itself to the contour of the head and neck while giving support and promoting relaxation. A foam pillow, by contrast, has recoil which tends to produce a certain amount of neck tension.
Your mattress should be firm yet able to conform to your body’s contours without sagging.
When lying on your side, place a small pillow or cushion between your knees to prevent your hips from rotating and your spine from twisting. Both legs, or only the top one, may be bent for maximum comfort (Fig. 16).
Fig. 16. Good posture in lying
Getting up (From Lying)
Never get up in a rush. Avoid getting straight upwards from a supine position. Instead, roll onto your side, bend your knees, bring them closer to your chest and use your hands to help push you onto your hip (Fig. 17).
Fig. 17. Getting up safely
Slowly pivot yourself until you are sitting evenly on your bottom, then slowly stand up. Breathe regularly all the while, to help you to concentrate on what you are doing.
Carrying
To carry anything heavy – groceries for example – divide them into two parts of roughly equal weight and carry one part on each side. Alternatively, look for someone to help you or use a trolley or cart if one is available.
Use luggage trolleys or wheels, or cases with wheels when you travel. Carry a small suitcase in each hand rather than struggle with a single large suitcase. Push trolleys rather than pull them to prevent back strain.
Maintain good posture at all times and check that you are not holding your breath. Remember to keep breathing regularly.
Bending and Lifting
Improper bending and reassuming a standing position is one of the most frequent causes of low back pain.
You can protect your spine when lifting by holding the object close to you with both hands to prevent the body from being pulled into the poor forward-leaning posture and also to prevent twisting. Good balance and flexibility are maintained by placing the feet in a broad-based stance and by bending the knees. This stance allows the body to move as a unit, and the weight to be shifted from one leg to the other.
To avoid subjecting your back to unnecessary stress and to prevent injury, observe the following basic steps when bending and lifting:
1 Keep your back straight but not necessarily vertical. Bend your legs and lower yourself as if to squat.
2 For best balance, position your feet about shoulder-width apart, with one in front of the other. The forward foot should be flat and the rear on tiptoe, as it were. Your knee should not touch the floor (Fig. 18).
3 Securely grasp the object to be lifted. Bring it close to you. Keep your arms close to your body.
4 Get up slowly and with awareness, letting the powerful leg muscles work for you. Observe good posture. Breathe regularly.
Avoiding pitfalls
Here are more tips to help to prevent back injury when you bend and lift:
Prepare the setting and the equipment. Render your work area safe by removing clutter, or by noting any unevenness or slipperiness of terrain, for example. Make sure there is adequate space in which to move.
Wear suitable clothing which permits ease of movement, and which won’t get caught or cause other impediment.
Fig. 18. Good posture in bending
Prepare your posture: place your feet apart in a walking stance. Bend your knees. Tighten your abdominal muscles. Maintain the neutral pelvic tilt (see Fig. 13). Use both hands. Hold the object close to you.
Before lifting an object, be sure that you have a secure grip on it; use aids if necessary, such as slings, ropes or a mechanical lift.
Concentrate on what you are doing (see chapter eight for concentration exercises, here). Breathe regularly.
Reaching
Avoid back strain through overreaching. To get something from a high shelf, stand on a stable stepladder or sturdy piece of furniture so you can reach the object with ease. If you feel insecure, hold on to something safe with one hand.
Concentrate when stepping up and stepping down. Breathing regularly will help you to focus attention on what you are doing.
Vacuuming, Mopping, Shovelling, etc.
If your equipment is sufficiently lightweight, try using a lunging technique (Fig. 19) which will exercise the joints and muscles of your hips and legs. These, remember, are secondary back supports (see chapter one, here) which contribute to the health of the spine.
Fig. 19. Lunging
Remember to keep the back naturally straight and to breathe regularly.
If you’re shovelling earth or snow, face the area you’re going to dig and point the forward foot in that direction. Keep your arms close to your body. Point the rear foot towards the place where the shovelful is to be deposited and turn from the hip (rather than the waist) towards the rear foot. (Fig. СКАЧАТЬ