|
|
Exercise
for a better back
Spinal
Mobility Exercises - perform daily
These exercises should
be carried out slowly and deliberately. If you have pain when you perform
any of them, limit the particular exercise movement so that you are comfortable.
If you feel pain when you start any movement, then it should not be carried
out.
 |
Starting position
for all exercises is on all fours. Hands ,should be placed shoulder
width apart, arms and thighs vertical. Use an exercise mat
if you have one.
|
|
Arch the back,
at the same time, look down at the floor. Then lower the stomach
towards the floor, hollowing the back and at the same time look
up to the ceiling. (if you are pregnant you should not do the second
part of this exercise hollowing your back, instead keep your back
straight)
Repeat 10 times.
|
 |
 |
 |
 |
Slowly
walk the hands around to the right, back to the starting position
then around to the left.
Repeat 5 - 10 times. |
 |
Raise
one hand off the floor, reach underneath your body as far as you can.
On the return, swing the arm out to the side as far as you can then
return to the starting position.
Follow the moving hand with the eyes. Repeat with the other arm.
Repeat 5 - 10 times. |
 |
|
Draw alternate
knees to the opposite elbow
Repeat 10 times
|
|
|
|
Stretch one
arm forward in front, at the same time stretching the opposite leg
out behind.
Repeat 10 times
|
|
|
Swing the seat
from side to side in a controlled manner.
Repeat 10 times.
|
|
|
Sit back on
your haunches. Lower the body forward and down so that the nose
goes as close to the ground as comfortably possible. Move forward,
running your nose along the ground as far as you can go before coming
upright and repeating.
Repeat 10 times.
|
|
|
Please
note:
This page can only offer general advice, since it is not possible to recommend
specific exercises for your pain without having seen you. You need to
decide which exercises are most appropriate for your needs. We recommend
you check with your GP or chartered physiotherapist before taking up a
new programme.
Further exercises
are available in our booklet
Active BackCare.
|
