{"id":788,"date":"2025-05-31T12:01:42","date_gmt":"2025-05-31T08:31:42","guid":{"rendered":"https:\/\/drmostafazadehpain.com\/?p=788"},"modified":"2025-06-02T12:24:53","modified_gmt":"2025-06-02T08:54:53","slug":"spine-strengthening-exercises-a-comprehensive-guide-to-a-healthy-and-strong-back","status":"publish","type":"post","link":"https:\/\/drmostafazadehpain.com\/ar\/spine-strengthening-exercises-a-comprehensive-guide-to-a-healthy-and-strong-back\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0644\u0638\u0647\u0631 \u0635\u062d\u064a \u0648\u0642\u0648\u064a"},"content":{"rendered":"

\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0644\u0638\u0647\u0631 \u0635\u062d\u064a \u0648\u0642\u0648\u064a<\/p>\n

\u064a\u064f\u0639\u062f\u0651 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0646 \u0623\u0647\u0645 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0628\u0634\u0631\u064a\u060c \u062d\u064a\u062b \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0645\u062d\u0648\u0631\u064a\u064b\u0627 \u0641\u064a \u062f\u0639\u0645 \u0647\u064a\u0643\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0646\u062e\u0627\u0639 \u0627\u0644\u0634\u0648\u0643\u064a. \u0648\u0645\u0639 \u0627\u0644\u0623\u0633\u0641\u060c \u0641\u0625\u0646 \u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062e\u0627\u0645\u0644\u060c \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u062e\u0627\u0637\u0626\u060c \u0648\u0627\u0644\u0636\u063a\u0648\u0637 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u064f\u0639\u0631\u0651\u0636 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u0644\u062e\u0637\u0631.<\/p>\n

\u0627\u0644\u062e\u0628\u0631 \u0627\u0644\u062c\u064a\u062f \u0647\u0648 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/strong> \u0644\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u0642\u0637 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645\u060c \u0628\u0644 \u064a\u0645\u0643\u0646\u0647\u0627 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u062e\u0637\u064a\u0631\u0629 \u0645\u062b\u0644 \u0627\u0644\u062f\u064a\u0633\u0643 \u0623\u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0641\u0642\u0631\u064a. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0646\u0633\u062a\u0639\u0631\u0636 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0641\u0648\u0627\u0626\u062f\u0647\u0627\u060c \u0648\u0646\u0635\u0627\u0626\u062d \u0645\u0647\u0645\u0629 \u0644\u062a\u0637\u0628\u064a\u0642\u0647\u0627 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n

\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0636\u0631\u0648\u0631\u064a\u0629\u061f<\/h2>\n

\u064a\u062a\u0643\u0648\u0651\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0646 33 \u0641\u0642\u0631\u0629\u060c \u0648\u064a\u064f\u062f\u0639\u0645 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0644\u0623\u0631\u0628\u0637\u0629\u060c \u0648\u0627\u0644\u0623\u0642\u0631\u0627\u0635 \u0627\u0644\u0641\u0642\u0631\u064a\u0629. \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0647 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u063a\u0637 \u0632\u0627\u0626\u062f \u0639\u0644\u0649 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0642\u0631\u0627\u0635\u060c \u0645\u0645\u0627 \u064a\u0646\u062a\u062c \u0639\u0646\u0647 \u0623\u0644\u0645 \u0645\u0632\u0645\u0646\u060c \u0641\u0642\u062f\u0627\u0646 \u0644\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0648\u0631\u0628\u0645\u0627 \u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0631\u0629.
\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a “\u0627\u0644\u062c\u0648\u0647\u0631” (Core) \u0628\u0645\u0627 \u0641\u064a\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0644\u062d\u0648\u0636\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n

\u0623\u0628\u0631\u0632 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a:<\/h2>\n
    \n
  • \n

    \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/strong>: \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0642\u0644\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0641\u0642\u0631\u0627\u062a.<\/p>\n<\/li>\n

  • \n

    \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0627\u0645\u0629<\/strong>: \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u062a\u0635\u062d\u062d \u062a\u0642\u0648\u0651\u0633 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0627\u0637\u0626\u0629 \u0641\u064a \u0627\u0644\u062c\u0644\u0648\u0633.<\/p>\n<\/li>\n

  • \n

    \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/strong>: \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0648\u0633\u064a\u0639 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<\/li>\n

  • \n

    \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong>: \u0639\u0636\u0644\u0627\u062a \u0623\u0642\u0648\u0649 \u062a\u0648\u0641\u0651\u0631 \u062f\u0639\u0645\u0627\u064b \u0623\u0641\u0636\u0644 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n<\/li>\n

  • \n

    \u0631\u0641\u0639 \u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u064a\u0627\u0629<\/strong>: \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u064a\u0633\u0647\u0644\u0627\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n<\/li>\n<\/ul>\n

    \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a:<\/h2>\n

    \u0647\u0630\u0647 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0639\u0651\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a\u060c \u0648\u062a\u0646\u0627\u0633\u0628 \u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646. \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u062d\u0627\u0644 \u0648\u062c\u0648\u062f \u0645\u0634\u0627\u0643\u0644 \u0633\u0627\u0628\u0642\u0629 \u0641\u064a \u0627\u0644\u0638\u0647\u0631.<\/p>\n

    1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank)<\/h3>\n

    \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u062d\u0648\u0636.<\/p>\n

    \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n

      \n
    • \n

      \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643.<\/p>\n<\/li>\n

    • \n

      \u0636\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0648\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/p>\n<\/li>\n

    • \n

      \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n<\/li>\n

    • \n

      \u0627\u0633\u062a\u0645\u0631 \u0645\u0646 20 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/p>\n<\/li>\n

    • \n

      \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n

      \u0646\u0635\u064a\u062d\u0629<\/strong>: \u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u064a\u0633 \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637.<\/p>\n

      2. \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0642\u0637\u0629 \u0648\u0627\u0644\u0628\u0642\u0631\u0629 (Cat-Cow Stretch)<\/h3>\n

      \u062a\u0645\u0631\u064a\u0646 \u0644\u0637\u064a\u0641 \u064a\u0639\u0632\u0632 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631.<\/p>\n

      \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n

        \n
      • \n

        \u0636\u0639 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n

      • \n

        \u0641\u064a \u0648\u0636\u0639\u064a\u0629 “\u0627\u0644\u0628\u0642\u0631\u0629”\u060c \u0627\u0646\u062d\u0646\u0650 \u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0631\u0623\u0633.<\/p>\n<\/li>\n

      • \n

        \u0641\u064a \u0648\u0636\u0639\u064a\u0629 “\u0627\u0644\u0642\u0637\u0629”\u060c \u0642\u0648\u0633 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u062e\u0641\u0636 \u0627\u0644\u0631\u0623\u0633.<\/p>\n<\/li>\n

      • \n

        \u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 8 \u0625\u0644\u0649 10 \u0645\u0631\u0627\u062a \u0628\u0628\u0637\u0621 \u0648\u0628\u0646\u064e\u0641\u064e\u0633 \u0639\u0645\u064a\u0642.<\/p>\n<\/li>\n<\/ul>\n

        \u0646\u0635\u064a\u062d\u0629<\/strong>: \u0631\u0643\u0651\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n

        3. \u062a\u0645\u0631\u064a\u0646 \u0633\u0648\u0628\u0631\u0645\u0627\u0646 (Superman)<\/h3>\n

        \u064a\u0639\u0632\u0632 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n

        \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n

          \n
        • \n

          \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0645\u062f\u0651 \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n<\/li>\n

        • \n

          \u0627\u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n

        • \n

          \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0640 3\u20135 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0639\u062f \u0628\u0628\u0637\u0621.<\/p>\n<\/li>\n

        • \n

          \u0643\u0631\u0631 10 \u0625\u0644\u0649 12 \u0645\u0631\u0629\u060c \u0644\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n

          \u0646\u0635\u064a\u062d\u0629<\/strong>: \u062a\u062c\u0646\u0628 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0641\u0627\u062c\u0626\u0629 \u0644\u062a\u0641\u0627\u062f\u064a \u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n

          4. \u062a\u0645\u0631\u064a\u0646 \u0633\u062d\u0628 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 (Knee-to-Chest Stretch)<\/h3>\n

          \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u0639\u0646 \u0627\u0644\u0623\u0642\u0631\u0627\u0635 \u0627\u0644\u0642\u0637\u0646\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n

          \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n

            \n
          • \n

            \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643.<\/p>\n<\/li>\n

          • \n

            \u0627\u0633\u062d\u0628 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0627\u0645\u0633\u0643\u0647\u0627 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643.<\/p>\n<\/li>\n

          • \n

            \u0627\u0633\u062a\u0645\u0631 \u0644\u0640 20\u201330 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0628\u062f\u0651\u0644 \u0627\u0644\u0631\u062c\u0644.<\/p>\n<\/li>\n

          • \n

            \u0643\u0631\u0631 3 \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0647\u0629.<\/p>\n<\/li>\n<\/ul>\n

            \u0646\u0635\u064a\u062d\u0629<\/strong>: \u0644\u0627 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645.<\/p>\n

            5. \u0627\u0644\u062a\u0648\u0627\u0621 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 (Seated Spinal Twist)<\/h3>\n

            \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u064a \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n

            \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n

              \n
            • \n

              \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0645\u062f\u0651 \u0631\u062c\u0644\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/p>\n<\/li>\n

            • \n

              \u0627\u062b\u0646\u0650 \u0633\u0627\u0642\u064b\u0627 \u0648\u0627\u0639\u0628\u0631\u0647\u0627 \u0641\u0648\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<\/li>\n

            • \n

              \u0644\u0641\u0651 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0646\u062d\u0648 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0648\u0636\u0639 \u0627\u0644\u0645\u0631\u0641\u0642 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0639\u0644\u064a\u0647\u0627.<\/p>\n<\/li>\n

            • \n

              \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 20\u201330 \u062b\u0627\u0646\u064a\u0629 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<\/li>\n<\/ul>\n

              \u0646\u0635\u064a\u062d\u0629<\/strong>: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

              \u0646\u0635\u0627\u0626\u062d \u0645\u0647\u0645\u0629 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0623\u0645\u0627\u0646:<\/h2>\n
                \n
              • \n

                \u0642\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0623\u0648\u0644\u0627\u064b<\/strong>: 5\u201310 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f.<\/p>\n<\/li>\n

              • \n

                \u0631\u0643\u0651\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong>: \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062e\u0627\u0637\u0626 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n<\/li>\n

              • \n

                \u062a\u0646\u0641\u0651\u0633 \u0628\u0639\u0645\u0642<\/strong>: \u0644\u0627 \u062a\u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<\/li>\n

              • \n

                \u0627\u0633\u062a\u0634\u0631 \u0645\u062e\u062a\u0635\u064b\u0627<\/strong>: \u062e\u0627\u0635\u0629\u064b \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0645\u0632\u0645\u0646\u0629.<\/p>\n<\/li>\n

              • \n

                \u0627\u0646\u062a\u0638\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>: \u0645\u0627\u0631\u0633\u0647\u0627 3\u20134 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627.<\/p>\n<\/li>\n<\/ul>\n

                \u0645\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062d\u0630\u0631\u061f<\/h2>\n
                  \n
                • \n

                  \u0645\u0631\u0636\u0649 \u0627\u0644\u062f\u064a\u0633\u0643 \u0623\u0648 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u063a\u0636\u0631\u0648\u0641\u064a<\/p>\n<\/li>\n

                • \n

                  \u0645\u0631\u0636\u0649 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/p>\n<\/li>\n

                • \n

                  \u0645\u0646 \u062e\u0636\u0639\u0648\u0627 \u0644\u062c\u0631\u0627\u062d\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/p>\n<\/li>\n

                • \n

                  \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 (\u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0627\u0635\u0629 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0645\u062e\u062a\u0635)<\/p>\n<\/li>\n<\/ul>\n

                  \u062a\u0623\u062b\u064a\u0631 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/h2>\n

                  \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u062d\u062f\u0647\u0627 \u0644\u0627 \u062a\u0643\u0641\u064a. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0639\u0627\u062f\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0638\u0647\u0631:<\/p>\n

                    \n
                  • \n

                    \u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0627\u0644\u0635\u062d\u064a\u062d\u0629<\/strong><\/p>\n<\/li>\n

                  • \n

                    \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 D<\/strong><\/p>\n<\/li>\n

                  • \n

                    \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0645\u062b\u0627\u0644\u064a \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/strong><\/p>\n<\/li>\n

                  • \n

                    \u0627\u062e\u062a\u064a\u0627\u0631 \u0641\u0631\u0627\u0634 \u0648\u0648\u0633\u0627\u062f\u0629 \u062f\u0627\u0639\u0645\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645<\/strong><\/p>\n<\/li>\n<\/ul>\n

                    \u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n

                    \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/strong> \u0647\u064a \u0648\u0633\u064a\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0648\u0633\u0647\u0644\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0638\u0647\u0631\u060c \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645\u060c \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0648\u0627\u0638\u0628\u0629 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0633\u0648\u0628\u0631\u0645\u0627\u0646\u060c \u0648\u062a\u0645\u062f\u062f \u0627\u0644\u0642\u0637\u0629 \u0648\u0627\u0644\u0628\u0642\u0631\u0629\u060c \u064a\u0645\u0643\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n

                    \u0647\u0644 \u062c\u0631\u0651\u0628\u062a \u0623\u062d\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0642\u0628\u0644\u061f \u0634\u0627\u0631\u0643\u0646\u0627 \u062a\u062c\u0631\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a!<\/strong>
                    \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0648\u0627\u0644\u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u062a\u0635\u0641\u062d \u0645\u0642\u0627\u0644\u0627\u062a\u0646\u0627 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0645\u0631\u0643\u0632 \u0633\u067e\u0646\u062a\u0627.<\/p>\n","protected":false},"excerpt":{"rendered":"

                    \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0644\u0638\u0647\u0631 \u0635\u062d\u064a \u0648\u0642\u0648\u064a \u064a\u064f\u0639\u062f\u0651 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0646 \u0623\u0647\u0645 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0628\u0634\u0631\u064a\u060c \u062d\u064a\u062b \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627<\/p>\n","protected":false},"author":1,"featured_media":796,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-788","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lumbar-disc-orthopedics-and-spine-ar"],"_links":{"self":[{"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/posts\/788","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/comments?post=788"}],"version-history":[{"count":2,"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/posts\/788\/revisions"}],"predecessor-version":[{"id":790,"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/posts\/788\/revisions\/790"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/media\/796"}],"wp:attachment":[{"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/media?parent=788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/categories?post=788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drmostafazadehpain.com\/ar\/wp-json\/wp\/v2\/tags?post=788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}