如何用泡沫轴减轻腰痛
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Hey everyone, my name is Ashton August with yogiapproved.com and today we're here to learn | 大家好,我叫阿什顿・奥古斯特 与yogiropied.com 今天我们在这里学习 |
| 0:04 | a few techniques that we can use to relieve lower back pain by using a foam roller. | 使用泡沫滚筒来缓解背痛 |
| 0:10 | Lower back pain is a very common issue that so many of us suffer from and there are many | 背痛的减轻是一个非常常见的问题,我们当中有这么多人受苦受难,还有很多人 |
| 0:14 | causes but mainly it's a result of our sedentary lifestyles. | 但主要是我们定居的生活方式造成的 |
| 0:18 | From sitting long hours at the desk to driving in our cars and an overall lack of stretching | 从坐在桌子上长时间坐车到开车 以及完全没有伸展 |
| 0:23 | can all contribute to lower back pain. | 都会导致腰痛降低 |
| 0:25 | Foam rolling is an excellent therapeutic technique to help with self massage, deep tissue massage, | 泡沫滚滚是一种很好的治疗技术 帮助自我按摩 深组织按摩 |
| 0:31 | myofascial release and helping to relieve tension and tightness in the areas of our | 帮助缓解我们地区紧张和紧张 |
| 0:38 | body that contribute to lower back pain. | 身体会降低背痛 |
| 0:40 | So when you're looking for a foam roller for these techniques, I recommend looking for | 所以,当你寻找一个泡沫滚筒 这些技术,我建议寻找 |
展开字幕全文（225 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hey everyone, my name is Ashton August with yogiapproved.com and today we're here to learn | 大家好,我叫阿什顿・奥古斯特 与yogiropied.com 今天我们在这里学习 |
| 2 | a few techniques that we can use to relieve lower back pain by using a foam roller. | 使用泡沫滚筒来缓解背痛 |
| 3 | Lower back pain is a very common issue that so many of us suffer from and there are many | 背痛的减轻是一个非常常见的问题,我们当中有这么多人受苦受难,还有很多人 |
| 4 | causes but mainly it's a result of our sedentary lifestyles. | 但主要是我们定居的生活方式造成的 |
| 5 | From sitting long hours at the desk to driving in our cars and an overall lack of stretching | 从坐在桌子上长时间坐车到开车 以及完全没有伸展 |
| 6 | can all contribute to lower back pain. | 都会导致腰痛降低 |
| 7 | Foam rolling is an excellent therapeutic technique to help with self massage, deep tissue massage, | 泡沫滚滚是一种很好的治疗技术 帮助自我按摩 深组织按摩 |
| 8 | myofascial release and helping to relieve tension and tightness in the areas of our | 帮助缓解我们地区紧张和紧张 |
| 9 | body that contribute to lower back pain. | 身体会降低背痛 |
| 10 | So when you're looking for a foam roller for these techniques, I recommend looking for | 所以,当你寻找一个泡沫滚筒 这些技术,我建议寻找 |
| 11 | one that's high density and also textured like the one I have here from Epitome Fitness. | 密度很高 纹理也像我这里的 爱乐健身的一样 |
| 12 | What I love about this foam roller by Epitome Fitness is that it has two different textures | 我最爱的这个泡沫滚筒 由Epitome Fitness 制作,它有两个不同的纹理 |
| 13 | and so this allows you to get a gentler self massage versus a deeper self massage based | 这样你就可以更温柔地自我按摩了 而不是更深的自我按摩 |
| 14 | on the poses we're doing as well as what your body needs and we'll get into that more when | 在姿势上,我们正在做 以及你的身体需要什么, 我们会得到更多的,当 |
| 15 | we're practicing the exercises. | 我们在练习练习 |
| 16 | The final thing to know about lower back pain is that it's often caused from different areas | 最后要知道背部下部疼痛 往往是来自不同区域 |
| 17 | in the body aside from the lumbar spine specifically and that's why we'll also be targeting things | 身体里除了脊椎骨之外 所以我们也会把目标锁定在身上 |
| 18 | like your glutes, your hip flexors, as well as your hamstrings because all of these areas, | 就像你的臀部,你的臀部 弹性,以及你的腿腿, 因为所有这些区域, |
| 19 | if they're tight or tense, can actually lead to lower back pain. | 如果它们很紧或紧张, 会导致较低的背痛。 |
| 20 | All right, so as you're ready, grab your foam roller, you have the option to use a yoga mat | 好吧,所以当你准备好了, 拿起你的泡沫滚盘, 你有选择使用瑜伽垫 |
| 21 | or any other soft surface to practice on and when you're ready, let's jump into these exercises. | 或者任何其他软表面 练习和当你准备好了, 让我们跳到这些练习。 |
| 22 | We are going to begin with lumbar mobility and just as a brief reminder, the lumbar spine | 我们从腰骨移动开始 简单的提醒一下 腰脊骨 |
| 23 | is our low back and this can be a very sensitive place for many of us. | 我们的背部低, 这可能是一个非常敏感的地方 我们许多人。 |
| 24 | So as you begin foam rolling today, please just really take it slowly, | 所以,当你今天开始泡沫滚滚, 请只是真的慢慢地, |
| 25 | listen to your body and if anything becomes too intense, that's just your cue to back off | 听听你的身体,如果有什么事情变得太强烈, 那只是你的提示 退后 |
| 26 | a little bit. | 一点点。 |
| 27 | We do want to keep this practice very safe and many of us are either suffering from a lower back | 我们确实想要保持这个做法非常安全,我们许多人要么背部低一些。 |
| 28 | injury, a herniated or bulged disc. | 受伤 隐形或膨胀的圆盘 |
| 29 | So again, just really listen to those feelings of intensity and be kind to your body. | 所以再次,只是真正地倾听这些强烈的感受,并善待你的身体。 |
| 30 | So the first one that we're going to start with is, like I said, the lumbar spine or the lower back | 所以第一个我们要开始的是,就像我说的, 腰脊或下背 |
| 31 | and I'm actually going to begin with what we want to avoid. | 我实际上要从我们想要避免的开始。 |
| 32 | So if you have a sensitive lower back or if it's already tender, you don't want to bring a deeper | 所以,如果你有一个敏感的下背 或者如果它已经温柔, 你不想带来更深 |
| 33 | arch into it because that could create more pain in the lumbar spine. | 因为它会给腰椎造成更多的疼痛。 |
| 34 | So instead of directly arching our low back onto the roller, what we're going to do first | 而不是直接把我们的低头 压在滚筒上 我们首先要做的 |
| 35 | is angle ourselves. | 是角度我们自己。 |
| 36 | So I'm going to come down to my forearm and if you're working with a textured roller like I am, | 所以,我要下来 我的前臂,如果你工作 与纹理滚盘像我, |
| 37 | try to make sure you've got the more gentler side to start. | 试着确保你有 更温柔的一面开始。 |
| 38 | Now from there, I'm going to lift myself and then gently keep both feet planted as I begin | 现在,从那里,我要去抬起自己,然后轻轻地保持 两只脚的栽培 当我开始 |
| 39 | to rock up and down. | 上下摇摆 |
| 40 | Now with my free hand, if I'm feeling like I want a little added support, I can guide my hand to | 现在用我自由的手,如果我想得到一些额外的支持,我可以引导我的手去 |
| 41 | that area and just gently lift some of that weight up and off of the roller. | 轻轻地把车的重量抬起来 |
| 42 | Notice how both of my feet are planted. | 注意我的双脚怎么栽培的 |
| 43 | So that's the other thing you can do too is really press into those feet and you'll see that actually | 所以,这是另外一件事 你也可以做的是 真正的压在这些脚 你会看到实际上 |
| 44 | lifts me off the roller altogether. | 把我从滚筒上抬起来 |
| 45 | So again, find that placement that works for you and then we'll go on to side two. | 再说一遍,找到对你有用的位置 然后我们再走第二边 |
| 46 | So as you're ready, just lower your seat down, sit back up, and we'll transition. | 所以,当你准备好了,只是降低你的座位 下来,坐起来,我们会过渡。 |
| 47 | And now you can see what it looks like from the back. | 现在你可以看到 从后面它看起来像什么。 |
| 48 | So starting with my forearm planted, I'm going to gently angle and then begin to rock up and down. | 因此,从我的前臂开始, 我将轻轻的角度,然后开始摇摇晃晃。 |
| 49 | Good. | 不错 |
| 50 | Again, I can use my free hand and bring it to that part of my body to help lift it off a bit more. | 再次,我可以用自由的手 把它带到我身体的那部分 来帮助把它再掀开一点。 |
| 51 | Good. | 不错 |
| 52 | Maybe extending the leg if you wanted to take it a little deeper. | 如果你想更深一点,也许可以把腿伸大一点 |
| 53 | Again, just exploring your body, noticing what feels good, noticing areas you need to back off. | 再次,只是探索你的身体, 注意什么感觉好, 注意你需要退后的地方。 |
| 54 | And then when you're done, you'll slowly rock back onto the seat and set up for our next pose. | 然后,当你完成,你会慢慢地摇滚回 在座位上,并设置我们的下一个姿势。 |
| 55 | The next pose that we're going to do is supported bridge pose. | 我们要做的下一个姿势是支撑桥面姿势. |
| 56 | This is actually a restorative yoga pose and typically in a yoga class, | 这其实是一种恢复性瑜伽 通常在瑜伽课上, |
| 57 | we would be using a yoga block for it, but a foam roller works just as well. | 我们会用一个瑜伽板来做, 但是一个泡沫滚筒同样有效。 |
| 58 | What I love about supported bridge pose is that it targets the lumbar spine specifically | 我最爱的是 桥的姿势是 它专门瞄准了脊椎骨 |
| 59 | and it's a very passive posture for us to practice and you're going to feel the relief right away. | 这对我们来说是一种非常被动的姿态 练习,你马上会感到解脱 |
| 60 | So to begin, we're just going to place the roller to the side and you're going to recline onto your | 所以开始,我们只是把滚筒放在侧面 而你要靠在你的 |
| 61 | back and plant your feet close enough to your seat so that you can touch your heels. | 把你的脚贴近你的座位 这样你就可以摸你的脚跟了 |
| 62 | From there, grab the foam roller and again, try to go for the gentler texture if you've got texture. | 从那里,抓住泡沫滚盘,然后再次, 尝试去更温和的纹理 如果你有纹理。 |
| 63 | We're going to lift the hips and gently slide that roller directly beneath the tailbone. | 我们要抬起臀部 轻轻地把滚筒滑到尾骨下面 |
| 64 | So this is not resting on our lumbar spine. | 因此,这不是休息 在我们的腰骨。 |
| 65 | This is actually resting on that diamond-shaped part of my tailbone. | 这其实是休息在我的尾骨的钻石状部分。 |
| 66 | Now, my very tip of my tailbone is hanging off the edge of the roller towards my heels. | 现在,我的尾骨的尖端 挂在滚筒的边缘 朝我的脚跟。 |
| 67 | And then from there, you're going to feel that triangular part of your tailbone or your sacrum | 然后,从那里,你会感觉到 三角部分 你的尾骨或你的神圣 |
| 68 | completely supported by the roller. | 完全由滚筒支持。 |
| 69 | And then when you feel that relaxation come in, just pause here. | 然后当你觉得放松 进来, 只是暂停在这里。 |
| 70 | You want to keep the bottoms of your feet planted to the floor. | 欲令脚底安于地. |
| 71 | If you have a particularly sensitive low back, you can try heel-toeing your feet a little wider apart | 如果你有一个特别敏感的低背, 你可以尝试脚跟脚趾 稍宽一点的距离 |
| 72 | and then allowing your knees to cave in towards the center. | 然后让你的膝盖向中央倾斜 |
| 73 | From there, I'm also really pressing down through my shoulder blades into the mat. | 从那里,我也真的 压通过我的肩部刀片 进入垫。 |
| 74 | And you can just enjoy this restorative pose for a few breaths up to a few minutes. | 你可以享受这种恢复性姿势 呼吸几口气,直到几分钟。 |
| 75 | We're feeling the tailbone become entirely weightless here, | 我们觉得尾骨完全没有重量 |
| 76 | fully supported by the roller beneath it, and we're just breathing deeply, | 完全靠它下面的滚筒支撑, 我们只是深呼吸, |
| 77 | allowing the restoration to occur. | 允许恢复。 |
| 78 | From there, as you're ready to come out of the pose, we'll simply lift the hips. | 从那里,当你准备好走出姿势, 我们只是抬起臀部。 |
| 79 | We'll slide that roller out from underneath us. | 我们把滚筒从下面滑出来 |
| 80 | And then as you're ready, we'll gently rock up to a seated position. | 然后,当你准备好了, 我们将轻轻摇到一个坐姿。 |
| 81 | Nice job. | 干得不错 |
| 82 | All right, our next exercise is working into different areas of the body | 好吧,我们的下一步 工作在身体的不同领域 |
| 83 | that when they are tight or tense can often contribute directly to lower back pain. | 当它们紧紧或紧张时,往往会直接造成腰痛的降低。 |
| 84 | The first of which is the glutes and the piriformis muscle. | 其第一种是谷粒和皮里弗曼肌. |
| 85 | So this area can get really, really tight, especially as a result of sitting. | 因此这个区域可以变得非常,非常紧凑, 特别是因为坐着。 |
| 86 | And then as a result of that, it can contribute or cause low back pain. | 之后由于这个原因,它能促进或引起低背痛. |
| 87 | So for the glutes, this is a very simple exercise to start. | 因此,对于谷仓来说,这是一个非常简单的运动开始。 |
| 88 | You're just going to place the roller right behind you and then planting your palms, | 你只要把滚筒放在你身后,然后种植你的手掌, |
| 89 | lift and sit your booty right on that roller. | 举起你的战利品坐在滚筒上 |
| 90 | So you can experiment with the different textures again if you have the textures. | 这样,如果你有纹理,你可以再次试验不同的纹理. |
| 91 | But this one's really easy because we're just rocking up and down the length of the glutes. | 但是这个很容易,因为我们只是摇晃 上下浮积。 |
| 92 | So as with any foam rolling exercise you do, | 就像任何泡沫滚滚运动一样 |
| 93 | stop when you find a little hot spot or a knot and you can work into it. | 找到一个小热点或结结后就停下来 你可以进入它。 |
| 94 | So you can kind of work into it side to side. | 所以,你可以工作 在它一边到一边。 |
| 95 | You can move side to side and then just keep rolling again. | 你可以移动到一边 然后继续滚动。 |
| 96 | Now from there, we're going to work into the side glutes. | 现在从那里开始,我们要去工作 进入侧食。 |
| 97 | So what I like to do for that is extend one leg. | 所以我喜欢的就是延长一条腿。 |
| 98 | So I'm going to extend my left leg. | 所以我要延长我的左腿。 |
| 99 | I'm going to cross my right foot in front of it | 我要在它面前穿过我的右脚 |
| 100 | as I slowly roll on to the side of my left glute. | 当我慢慢地滚到我的左面时 |
| 101 | Now from there, you can gently rock forward and back there. | 现在,从那里,你可以轻轻地摇滚 向前和后面。 |
| 102 | You can bring your free hand to your hips just for a little added support. | 你可以把自由的手放在臀部 只为了一点点额外的支持。 |
| 103 | And you're just again working into any areas of tightness or tension that you find. | 而你只是再次工作 在任何你发现的紧张或紧张的领域。 |
| 104 | And then when you're ready, we'll come back through center | 等你准备好了 我们就从中央回来 |
| 105 | and we'll extend the opposite leg, planting the opposite foot, | 然后把腿伸到另一边 种出另一只脚 |
| 106 | readjust the roller accordingly, and then once more roll up and down. | 相应调整滚筒,然后再次上下翻滚。 |
| 107 | Now if you do want to add on a little intensity, you can experiment with lifting | 现在,如果你真的想要增加一点强度, 你可以尝试提升 |
| 108 | that bottom leg off the mat to bring it a little deeper into the side glutes. | 从垫子上掉下来的脚 让它更深地进入侧面 |
| 109 | When you're done, you'll just plant both palms and come back to center. | 完事后,只种植两只手掌,回到中央. |
| 110 | 我们现在要着手研究Piriformis。 | |
| 111 | So my roller got a little sideways, so I'll fix that. | 所以,我的滚盘有一点点侧面, 所以我会修复。 |
| 112 | 现在,对于Piriformis, 我们要做什么 | |
| 113 | is come into a seated figure four position. | 成为四号座位 |
| 114 | So I'm going to rest my left ankle on top of my right thigh | 所以,我要休息 我的左脚踝在我的右大腿上 |
| 115 | and then I'm going to keep my left foot flexed. | 然后我会保持我的左脚灵活。 |
| 116 | This will protect my knee joint. | 这将保护我的膝关节。 |
| 117 | Now from there, as I begin to rock up and down, | 现在,从那里开始, 当我开始摇晃上下, |
| 118 | I'm going to feel that piriformis pretty quick, but then continue to explore. | 我很快会觉得 长成像很迅速 但继续探索 |
| 119 | So you can angle the left knee more down towards the floor | 这样你就能把左膝向下往地上 |
| 120 | and you're going to feel an entirely different sensation there. | 你会感觉到完全不同的感觉 |
| 121 | You can experiment with lifting it up slightly and then coming back through center. | 你可以尝试把它稍微抬起来 然后从中央回来 |
| 122 | All right. | 好吧,我们走。 |
| 123 | And then when you're ready to switch sides, just come back to center. | 然后当你准备好换面时 回到中心 |
| 124 | We'll plant that left foot and we'll come into side two. | 我们种植左脚 然后进入二边 |
| 125 | So flex that right foot. | 所以把右脚扭一下 |
| 126 | Keep the toes active. | 保持脚趾活动. |
| 127 | Press your right knee slightly down towards the floor. | 右膝向地板轻轻地按下 |
| 128 | And then same thing. | 然则也. |
| 129 | We can gently rock up and down and then just explore with those different angles. | 我们可以轻轻地摇晃上下 然后用这些不同的角度去探索 |
| 130 | 因此,工作在 piriformis 是很好的 | |
| 131 | because that is an area that gets tight just from sitting. | 因为它是一个区域 刚从坐。 |
| 132 | So this is a great way to kind of work out some of that tension, | 所以这是解决紧张状况的好办法 |
| 133 | release some of that tightness and create more space in the body | 释放出一些紧身,在身体中创造更多的空间 |
| 134 | so that we can help to eliminate and avoid lower back pain going forward. | 这样我们就能帮助消除和避免后背疼痛继续前进. |
| 135 | All right. | 好吧,我们走。 |
| 136 | So get into that side too, noticing what feels different from side to side, | 所以也去那边 注意不同的感觉 |
| 137 | working into any areas of particular tightness that you may find. | 在任何你可能发现的 特别紧凑的领域工作。 |
| 138 | And then when you're ready to come back to center, same thing. | 然后当你准备好回到中心,同样的事情。 |
| 139 | Lift the leg and then slowly release down and we'll just roll right off that roller. | 抬起腿,慢慢放下去 然后我们从滚筒上滚下去 |
| 140 | Now for this next one, we're going to work into our hip flexors. | 接下来的,我们要用臀部的弹性 |
| 141 | So this is a very commonly tight area for many of us | 这对我们很多人来说都是很紧的 |
| 142 | and there's a few different ways to get into it. | 和有几种不同的方法 进入它。 |
| 143 | But one of the easiest ways is to actually come back through | 但最简单的方法之一 是真正回来 |
| 144 | that figure four shape that we just had. | 那图4的形状 我们刚刚。 |
| 145 | And I'm going to bring my right ankle back just to show you from the side. | 我要把我的右脚踝带回来 只是从侧面给你看。 |
| 146 | And we're going to come back through center as we flip ourselves | 当我们翻身时,我们会回到中间 |
| 147 | all the way towards the stomach and then slowly lower down. | 一直朝着胃走 然后慢慢地低下来 |
| 148 | So we're taking like a half frog shape with our right leg | 所以我们的右腿像半蛙形 |
| 149 | and we're going to target the left hip flexor first. | 我们先瞄准左臀的弹性 |
| 150 | So notice that my right shin is parallel with the side of the mat | 注意我的右手跟垫子平行 |
| 151 | or just parallel in general if you're not on one. | 或只是一般的平行,如果你不是在一个。 |
| 152 | And then from there, you're going to tuck your left toes, | 然后,从那里,你要去 扣你的左脚趾, |
| 153 | straighten that left leg, and then very gently rock up and down. | 把左腿伸直 然后轻轻地上下摇晃 |
| 154 | Good. | 不错 |
| 155 | Now you can stay right here or we can lower down to the forearms and continue. | 现在,你可以呆在这里 或者我们可以低到前臂继续。 |
| 156 | Again, take it nice and slow here. | 再说一遍,慢慢来 |
| 157 | It's a very small area so it's very small motions. | 这是一个非常小的区域 所以它是非常小的运动。 |
| 158 | And then you can also experiment with gently tilting the hips from side to side. | 然后你也可以用轻轻地将臀部从侧向侧倾斜进行实验. |
| 159 | You can even try lifting, bending, and straightening the leg. | 你甚至可以尝试举起 弯曲 和整齐的腿。 |
| 160 | Just different techniques to work into different parts of the hip flexors here. | 只是不同的技术 工作到不同部位的臀部弹性。 |
| 161 | Good. | 不错 |
| 162 | And then when you're ready to come out of it, just drop that left knee down. | 然后当你准备好出来的时候 把左膝盖放下 |
| 163 | We're going to press back onto the palms and then lift ourselves up. | 我们要压在手掌上 然后举起手来 |
| 164 | And this time we can just transition through a tabletop pose. | 这一次,我们可以只是过渡 通过平顶姿势。 |
| 165 | Just slide that roller onto the opposite side. | 把滚筒滑到另一边 |
| 166 | And then same position, so we're going to bring our left shin parallel, | 然后,同样的位置, 所以我们要带 我们的左辛平行, |
| 167 | extend the right leg long, and then lower down slowly that hip flexor to the roller. | 将右腿伸长,然后慢慢地向下降低 臀部向滚盘移动。 |
| 168 | So same thing, we're going to tuck the toes, straighten that right leg, | 同样的,我们要把脚趾包起来, 理直右腿, |
| 169 | and then rocking up and down nice and slow. | 然后摇动上下 慢慢地。 |
| 170 | You can stay on the palms or I prefer to lower down to those forearms. | 你可以留在手掌上 或者我更喜欢低到前臂 |
| 171 | Rocking up and down and then stopping and gently shifting hips left to right. | 摇摆上下 然后停下来 轻轻地把臀部左转右转 |
| 172 | And then again you can even try bending and straightening. | 然后,你甚至可以尝试弯曲和直线。 |
| 173 | And just another reminder again to listen to your body. | 再次提醒你听身体的声音 |
| 174 | Some of these exercises will be too intense for some of us. | 其中一些练习对我们有些人来说太激烈了。 |
| 175 | And so just learning to recognize when to back off or when to go a little deeper. | 所以只要学会识别 何时退后 何时更深一点 |
| 176 | And then when you're ready to come out, | 然后当你准备好出来, |
| 177 | we're just going to come out of it the same way we came in. | 我们只是要从它出来 同样的我们进来的方式。 |
| 178 | So drop that back knee, press back onto the palms, | 所以,放下后膝盖, 按回手掌, |
| 179 | and then from there we're just going to lift ourselves into tabletop position. | 然后从那里,我们只是 将自己升到桌面位置。 |
| 180 | And prepare for our final exercise. | 准备我们最后的练习 |
| 181 | So another area that can impact the low back | 所以另一个可以影响背部的区域 |
| 182 | and create low back pain if it's tight are the hamstrings. | 并产生低背痛,如果它很紧 是腿筋。 |
| 183 | So let's finish with the hamstrings. | 所以,让我们结束 腿弦。 |
| 184 | So what we're going to do is we're going to sit the booty down with the roller beneath us. | 因此,我们要做的是,让我们用滚筒坐到下面。 |
| 185 | Now again if you have textures, start with the gentler. | 现在,如果你有纹理,从温柔者开始。 |
| 186 | You can progress to the more deep texture if and when you're ready. | 你可以进到更深的纹理 如果你准备好了。 |
| 187 | But the way that we do this is we're going to start with one foot planted | 但是,我们这样做的方式是 我们要开始 一脚植入 |
| 188 | and one leg extended. | 并延长了一条腿。 |
| 189 | You're going to plant the palms behind you and then lift | 你要把手掌放在你身后,然后抬起来 |
| 190 | so that the hamstring is now on that roller. | 这样,吊腿现在在滚筒上。 |
| 191 | Now what we're going to do is we're going to rock from the base of the booty just above the knee. | 现在我们要做的是 从膝盖上方的战利品底部开始摇滚 |
| 192 | You never want to roll your joints so try to avoid the knee area. | 你永远不想卷动你的关节 所以尽量避开膝盖区域。 |
| 193 | And we're just rolling up and down the length of that hamstring. | 而我们只是滚动 上下长度的吊杆。 |
| 194 | Good. | 不错 |
| 195 | Now if you want to make this more gentle you can keep the heel down. | 如果你想让这更温柔点 你可以把脚跟放下来 |
| 196 | And this will bring a little more support. | 这将带来更多的支持。 |
| 197 | If you want to make it a little more intense then you can lift the opposite leg | 如果你想让它更激烈,你可以抬起反腿 |
| 198 | and cross it on top of the right. | 并在右边交叉 |
| 199 | Good. | 不错 |
| 200 | And then same thing here. | 这里也一样 |
| 201 | So whichever variation you're choosing when you find a little sweet spot or a hot spot | 所以,无论你选择什么变化 当你找到一个小甜点或热点 |
| 202 | stay there and then kind of shift side to side. | 呆在那里,然后一种 轮到一边。 |
| 203 | Oh yeah I'm feeling it now. | 哦,是的,我现在感觉到了。 |
| 204 | And then work down a little bit same thing. | 然后工作下来 一点点相同的事情。 |
| 205 | And that's when that more gradient texture comes in handy | 这时,更多的梯度纹理 变得有用 |
| 206 | because these little nodules feel like fingers. | 因为这些小结核 感觉像手指。 |
| 207 | So it really works in there. | 所以它真的在那里工作。 |
| 208 | Good. | 不错 |
| 209 | And then when you're ready we'll just switch the side too. | 等你准备好了,我们也换一下 |
| 210 | So you can sit your booty down for a second plant that right foot | 所以,你可以坐你的战利品 为第二个植物的右脚 |
| 211 | and then we're going to lift that left hamstring onto the roller | 然后我们把左腿吊在滚筒上 |
| 212 | and once again begin to roll up and down the length of the thigh. | 然后再次开始卷起 大腿的长度。 |
| 213 | Take it slow. | 慢慢来 |
| 214 | Again if you'd like a little more you can cross the leg on top of the other | 再说一遍,如果你想再多一点... ...你可以跨过另一条腿 |
| 215 | and then also look for those areas those knots. | 然后再寻找那些结结 |
| 216 | Work into those give those a little extra TLC | 帮他们多加点TLC |
| 217 | and then when you feel complete we'll just come out of it by dropping the seat down. | 然后当你觉得完全,我们只是从它 放下座位。 |
| 218 | That concludes our exercises you can do with a foam roller to help relieve lower back pain. | 我们的练习到此结束 你可以用一个泡沫滚筒来缓解背痛 |
| 219 | And again the beauty of this video is you can revisit it time and time again | 再说一遍,这段视频的美丽之处 就是你可以反复重温 |
| 220 | as often as you need to. | 随时随地 |
| 221 | And please just be sure to listen to your body. | 请记住你的身体 |
| 222 | Foam rolling can be a very intense practice especially when you're first starting out. | 泡沫滚滚可以是一个非常激烈的练习,特别是在你刚开始的时候. |
| 223 | So take it slow keep it safe and be sure to enjoy. | 慢慢来 安全地享受 |
| 224 | Thank you so much again for joining us and be sure to subscribe to our | 再次感谢你们加入我们 并且一定要同意我们 |
| 225 | Yogi Approved YouTube channel so you can stay up to date on all of our latest videos. | 瑜伽批准YouTube频道 这样你就可以随时了解最新视频 |
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