【腰梗梗必做】物理治療師馮凱怡示範腰方肌伸伸動作舒緩腰背疼痛僵硬Heidi demonstrates quadratus lumborum QL stretching ex to soothe LBP

坐得多腰背僵硬點算好？😫🤦🏻‍♀️🤦🏻‍♂️
What to do for stiff back? 😫🤦🏻‍♀️🤦🏻‍♂️

「腰梗梗」其中嘅原因可能係坐得耐使腰方肌崩緊，令血液循環不良引致腰背痛。腰方肌係最深層腹部肌肉連接盤骨至腰椎及第十二條肋骨，用來穩定脊椎，左右側彎身體。久坐或臀部肌力不足都會導致腰方肌僵硬。😢
Stiff back may be attributed to tight quadratus lumborum after prolonged sitting; it hinders the blood circulation leading to low back pain in sustained sitting position. Quadratus lumborum (QL) is the deepest abdominal muscle originated from pelvis to lumbar spine and 12th rib. QL stabilises the lumbar spine and does trunk side-bending movements. Prolonged sitting and gluteal muscle weakness may cause QL tightness.😢


物理治療師Heidi示範腰方肌伸展動作，舒緩肌肉崩緊引致脊椎僵硬之腰痛，恢復正常之脊椎生理孤度。😌
Physio Heidi demonstrates the QL stretching exercise which alleviates the low back pain from muscle tightness and restores the normal spinal curvature.😌

溫馨提示：「久坐傷腰」一般而言，坐比站立及步行更令脊椎受力，記得坐大約一小時就要站起來。走一走啦！🚶‍♀️🚶
Warm reminder: Avoid Prolonged Sitting as it exerts more loading onto the spine than walking and standing. Please stand up and move around EVERY hour!!🚶‍♀️🚶

▶️請Subscribe 我哋嘅YouTube Channel: Physio Heidi。和你躍動。Keep U Moving

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#腰方肌伸展
#腰背僵硬
#腰痛
#久坐傷腰
#QuadratusLumborum
#物理治療師馮凱怡