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Below are some of the exercises we may work with you on.
THE PARTIAL SIT UP
Partial sit-ups can be useful for individuals with back pain. They can strengthen your back without stressing it too much. You may begin a bit like a regular sit up with your back on the ground, both feet on the ground, and your knees bent then you will raise your head, neck, and shoulders off of the ground and hold your position for five seconds. Repeat as often as you’re able to, with a goal in mind of doing more reps each day.
THE KNEE TO CHEST
You start this exercise with a similar method to the partial sit up. Begin the exercise by pulling one of your knees up to your chest, utilizing both hands. Hold to the count of ten, then slowly let it go it to the resting position. Do 4 to 5 repetitions, then repeat along with your other leg, then both legs at the same time. This exercise stretches your back and glutes.
THE HIP ROLL
Start this exercise flat on your back with your arms extended out to the side. Bend your knees then raise your feet off of the floor. You’ll then rotate your hips to the side so your legs become parallel with the ground. Rotate from side to side for 5-10 repetitions. This is another core exercise that can strengthen your abdominal muscles.
THE LOW BACK EXTENSION
Start by lying flat on your stomach along with your hands to your sides. Raise your head and upper body off of the floor by utilizing the muscles in your lower back. Hold this position for 4-5 seconds then lower yourself down. Repeat 10-15 times.
Position yourself on all fours with hands directly below your shoulders and knees directly below your hips. Keep your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it kind of like a cat. You should notice your head will point down towards the ground. Next, drop your back so your lower back extends down. Your head ought to raise when doing this. Ensure you keep your elbows straight the whole time, the sole movement ought to be in your spine. Repeat this 12-15 times.
THE BACK EXTENSION
This exercise should be done with a stability ball. Lie down, with your stomach on the stability ball and your hands behind your head. Tighten up your abdominal muscles and engage your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball.
Lay face down with your arms extended above your head. Tighten your abdominal muscles up and lift your arms and legs off the ground. It should look like you are in a Superman-like flying position. Hold this for about thirty seconds, then release. You might be tempted to hold your breath when clenching your abdominal muscles but don’t do it. Do your best to control your breathing while holding this position.
THE DOUBLE LEG LIFT
Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the ground until your body is horizontal. Hold this position for about ten seconds. Lower your legs back down to the ground. Repeat 5-10 times.
While you are sitting in a chair, reach one arm across your stomach, Grab the opposite side of your chair. Look over your shoulder while rotating your lower to middle back. Hold for 15-30 seconds.
EXTERNAL SHOULDER ROTATION
Start out by laying on your right side with your right arm folded underneath your head. Your upper left arm should be parallel to your torso and bent at the elbow. Your forearm should be lying across your stomach, with your hand on the floor. Rotate your left shoulder and raise your forearm so that it is perpendicular to the side of your body. Switch sides and repeat. This can also be done with a dumbbell.
INTERNAL SHOULDER ROTATION
Lay on right side, like you did with the “external shoulder rotation”. Keep your right hand free. Keep the right arm next to your body. Bend it at the elbow. Rotate your shoulder to move your forearm. Starting flat on the floor you will then rotate it in towards your body. Your forearm should now be flat across your abdomen. Repeat this motion 10-15 times. You can use a dumbbell if you prefer.
THE LATERAL DELTOID RAISE
Start with both arms on the sides of your body with your palms facing your thighs. Tighten the abdominal muscles. Bend the knees slightly. Position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.
THE FRONT DELTOID RAISE
Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.
THE SINGLE-ARM LAT PULLDOWN
Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keeps your arms slightly in front of the face to protect the back and shoulders.
STABILITY BALL PUSH-UPS
Start with the ball under your stomach and your hands on the floor in front of you. Roll forward slowly until your shins are balancing on the stability ball. Now perform pushups as your normally would by bending at the elbow.
SIDE LUMBAR BRIDGE
Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Being careful not to let the top hip rotate forward, engage the abdominals and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.
SINGLE-LEG REVERSE CURL
Lie on your back with one knee flexed and foot flat on the floor and the other leg straight out slightly raised off the ground. Extend arms flat along body and maintain neutral alignment in the cervical spine.
Lift the working knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with other leg.
CRUNCH W/ STABILITY BALL
Lay down with your back on the stability ball and your hands behind your head or folded across your chest. Maintain a backwards-pelvic tilt and raise shoulder blades off the ball, return to the starting position, and repeat.
Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.
Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.
Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.
Bring your ear to your shoulder
Let your neck to sit in that position for 5 to 7 seconds
Force your ear toward your shoulder.
Feel the stretch of your neck muscle on the opposite side.
Same principle as the exercise before…
Bring head back as if you are looking toward the ceiling.
Feel the stretch in the muscles located on the front part of your neck.
If this exercise causes dizziness, fainting or loss of balance… STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.
Rotate your head toward your (R or L) shoulder and then
Nod your head down and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.
NECK EXERCISES FOR STRENGTH
Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.
Place your hands on the back of your neck and force your head back while providing resistance with your hands.
Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility that returns in a couple of months.