如果你的工作是坐在辦公室里，時(shí)間長了也許會像小編一樣后腰痛哦。如果你也和小編一樣遭受這種痛苦，那就暫時(shí)離開椅子，一起做做運(yùn)動，這套動作是比較初級的，不需要脖子扭扭屁股扭扭的，呵呵。

Initial Exercise Program

Ankle Pumps - Lie on your back. Move ankles up and down.
Repeat 10 times.

活動踝關(guān)節(jié)——平躺，讓你的腳踝一上一下的運(yùn)動，重復(fù)十次。

Heel Slides - Lie on your back. Slowly bend and straighten knee.
Repeat 10 times.

劃動腳跟——平躺，緩慢的彎曲膝蓋再伸直。重復(fù)十次。

Abdominal Contraction - Lie on your back with knees bent and hands resting?below ribs. Tighten abdominal muscles to squeeze ribs down toward back.
Be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.

收腹——平躺，膝蓋彎曲，雙手放在肋骨下放松。收緊腹部肌肉讓肋骨向背部靠近。屏住呼吸，保持5秒，放松，重復(fù)十次。

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Wall Squats - Stand with back leaning against wall. Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees
45 degrees. Hold 5 seconds. Slowly return to upright position. Repeat 10 times.

靠墻半蹲——靠著墻站立。讓腳在身體前12英尺。保持腹部肌肉收緊，緩慢彎曲雙膝45°。保持5秒，慢慢站直，重復(fù)十次。

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Heel Raises - Stand with weight even on both feet. Slowly raise heels up and down. Repeat 10 times.

踮起腳尖——站直讓雙腳均勻受力。緩慢抬起腳跟再放下。重復(fù)十次。

Straight Leg Raises - Lie on your back with one leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10 times.

伸直抬腿——平躺，一條腿伸直，另一條腿膝蓋彎曲。收緊腹部肌肉穩(wěn)住后腰。慢慢讓伸直的腿向上抬起6-12英寸，保持1-5秒，慢慢放下，重復(fù)十次。