EPISODE · Sep 26, 2025 · 0 MIN
坐着就能练的腰椎养护动作
from 小茜说养生
经常腰痛的，给你分享四个坐着就能练得腰椎养护动作，按推腰部：站立握拳，按压腰部从上到下3遍，缓解酸胀。坐位转腰：坐姿转腰左右各停10秒，交替10次，灵活腰椎。托举抻腰：双手托举向上，倒向一侧停1秒，左右5遍，拉伸放松。双手攀足：弯腰抓脚踝停5-10秒，做10次，强化柔韧。每天坚持动一动 缓解疲劳 有利腰椎
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坐着就能练的腰椎养护动作
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