DOULEURS EN BAS DU DOS :
AUTO-REEDUCATION
Vous Avez mal le matin, assis ous debout Longtemps. Votre médecin vous a dit: «Vous souffrez de lombalgie chronique, vos disques are TASSES». Commencez par Un peu de kinésithérapie, et redingote continuez by a autorééducation Régulière!
de Grégory DELENTE, sport du kinésithérapeute.
Entre each vertèbre de Votre colonne, il exists non disque. Il is Constitué d’Une succession d’anneau fibreux à la Manière d’oignon non. Au centre, sur Trouve Une boule de substance visqueuse Qui d’amortisseur et Désert de répartiteur de pression. A l’occasion d’un Mouvement rapide et D’une compression violente, Elle may les anneaux et déchirer s’expulser à l’extérieur du disque: c’est la hernie (voir l’article Dans CE numéro). De plus Souvent, au cours du sport OÜ de s’accumulent agressifs est la vie quotidienne, les petits gestes. Les anneaux se fissurent et insidieusement la gélatine S’y Infiltré. Le disque balafré de cicatrice DEVIENT rigide et se tasse. L’os des Vertèbres Situées de part et d’Autres doivent encaisser les constraints et inhabituel DEVIENT douloureux: C’est l’insuffisance discale! Dans mes CES Circonstances, vous souffrez le matin en sortant du lit, you have mal assis ous debout Longtemps. Visiblement Votre colonne aime pas l’immobilité. Offrez-lui du mouvement! L’auto-rééducation à limiteur parvient l’usure des disques et redingote à Compenser this dégradation.
1 musclez et soutenez Votre colonne
La colonne lombaire is the Seule la structure osseuse Entre le thorax et le bassin. Elle Doit Être fermement maintenue par non solide cylindre musculaire: en avant les abdominaux dit «grands droits», la fameuse plaque de chocolat, sur le côté, les abdominaux obliques et les traverses, en arrière, longeant la colonne et encore en plus impliqués Dans sa stabilité, les paravertébraux. AINSI, trois exercices de clés contribuent au Soutien de Votre colonne lombaire.
Exercice 1: des grands droits de renfort de
Allongé sur le dos, jambes fléchies et dos plat.
Sans bouger, Poussez with Vos secteur sur Vos genoux tout en soufflant pendant 3 secondes. Récupérez 2 secondes. Adaptez la vigueur Exercée à Votre niveau.
Répétez l’exercice 20 à 40 foie.
Exercice 2: des obliques de renfort de et des traverses
Allongé sur le dos, jambes fléchies et dos plat.
Sans bouger, Poussez with la main droite sur l’intérieur de genou gauche, tout en soufflant pendant 3 secondes. Récupérez 2 secondes et changez de côté. Adaptez la vigueur Exercée à Votre niveau.
Répétez l’exercice 20 à 40 foie.
Exercice 3: des paravertébraux de renfort de.
Allongé sur le sol, genoux fléchis, monter le bassin Lentement. Alignez le tronc et la cuisse et creusez légerement le dos en position de Comme debout. Gardez l’attitude de 3 secondes. Redescendez doucement.
Enchaînez 20 à 40 mouvements.
2 Assouplissez Votre colonne.
Vos disques se are enraidis nominale accumulations de petites cicatrices fibreuses. La réduction de la mobilité Qui en resulte also juin compositions provoquent perte de souplesse des ligaments et des muscles Qui entourent la colonne. Il est grand temps de rompre CE cercle vicieux! Sinon, le Moindre de mouvement risquerait de déchirer l’juin CES structures, provoquant non Accroissement des Douleurs voir lumbago un. Mieux Vaut mobilisatrice Votre dos: progressivement, Mais sans hypocrisie et Tout sens!
Exercice 4: en flexion assouplissement
Allongé sur le dos, attrapez Vos genoux fléchis with Vos secteur. La position de 20 de Gardez secondes: les muscles se relâchent. Tirez Un peu plus vigoureusement verser tension juin de get des ligaments et des disques. Conservez this nouvelle attitude de 10 secondes.
Si ne this exercice Aucune sensation compositions provoquent Dans le bas de Votre colonne, Tendez Un peu plus les genoux et attrapez Vos Mollets OÜ Vos chevilles.
Exercice 5: en rotation assouplissement
Allongé sur le dos, soutiens-gorge écartés verser fixateur les épaules au sol, basculez Vos genoux fléchis à droite. Gardez la position de 20 secondes. Vos muscles se relâchent. ESSAYEZ de gagner en amplitude 10 secondes for your de Vertèbres Mobiliser. Recommencez du côté Opposé.
Exercice 6: assouplissement en prolongation
Allongé sur le ventre, remontez Vos épaules et posez Vos avant-bras sur le sol. Plaquez l’avant de Votre bassin sur le sol, la cambrure du bas Doït venir du dos. Ne hésitez pas à contracter les muscles de vos les lombaires ET Vos Fessiers Quitte une ONU de Vos pieds. PEU Vous Sentez Que «ça Travaille» au-dessus du bassin: c’est normal!
3 Equilibrez Votre colonne.
Vos muscles Ont Gagné en force et en endurance. Il Faut Désormais, plus vigilants Qu’ils Soient et contrôlent la situation de better Votre colonne. C’est indispensable en position de debout OÜ en courant. C’est Nécessaire also Quand vous mobilisez Votre colonne au quotidien.
Exercice 7: coordination statique
Position Identique à l’exercice 3 Mais Soulevez non genou et le coude combattre. FERMEZ les yeux et maintenez l’équilibre 10 à 30 secondes en conservant le buste aligné sur la cuisse. Changez de côté. Les Chaînes Musculaires Diagonales are de la Celles bien sûr.
You can la corser Difficulté en amount les 2 mains.
Exercice 8: coordination dynamique
When vous ramassez non objet léger tombé par terre, inutile d’écraser Vos genoux en vous accroupissant, inutile de transformateur Votre colonne en tige de bambou! Vos articulations are Faites verser s’articuler! Retrouvez this coordination naturelle!
Penchez-vous en avant Lentement, Fléchissez légérement les genoux, déroulez Vos Vertèbres et basculez Votre bassin. Commencez en posant sur l’alimentation Vos assise D’une chaise. En quelques séances, vous toucherez le sol sans Difficulté. Redressez-vous Tranquillement, enrouler Vos Vertèbres, Faites Pivoter Votre bassin, Tendez les genoux. Faites CE mouvement 10 à 30 foie.
Exercice 9: relaxation musculaire
Celui là devrait vous plaire! Prenez Un grand bain à 37 °, détendez vous pendant 10 à 20 minutes. Vous cumulez positon allongée, et apesanteur chaleur. C’est idéal versez Mettre muscles au repos Tous Vos et l’ensemble de relâcher Votre colonne.
_______________________________________________________
UNE COLONNE DE vertebrale GALOPEUR
Les petites articulations Situées à L’Arrière des Vertèbres lombaires Sont larges ET plaques de profil. Elles portion of this empêchent de colonne de tourner. Juste en au-dessus, à proximité des côtes, et juste en dessous, à la jonction Avec le bassin, Elles are en formes de spatules de ski et permettent juin légère rotation.
Notre colonne lombaire d’ancien quadrupède is faité verser galoper. Un niveau de ce, Elle s’étendait et se pliait à each amplement foulée. Les Jours de de, bureaux Deux mouvements are ASSUME aisement, la rotation est Couleur, plus Difficile et se localiser aux Deux Extrémités. En pratique, il is inutile d’Insister sur le gagner de souplesse en rotation. Restez prudent. (8 photos)
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