Читать книгу The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health - Stella Weller - Страница 26

Here are more tips to help to prevent back injury when you bend and lift:

 Prepare the setting and the equipment. Render your work area safe by removing clutter, or by noting any unevenness or slipperiness of terrain, for example. Make sure there is adequate space in which to move.

 Wear suitable clothing which permits ease of movement, and which won’t get caught or cause other impediment.

Fig. 18. Good posture in bending

 Prepare your posture: place your feet apart in a walking stance. Bend your knees. Tighten your abdominal muscles. Maintain the neutral pelvic tilt (see Fig. 13). Use both hands. Hold the object close to you.

 Before lifting an object, be sure that you have a secure grip on it; use aids if necessary, such as slings, ropes or a mechanical lift.

 Concentrate on what you are doing (see chapter eight for concentration exercises, here). Breathe regularly.