.eer back ,!a[
exerC~;je;.
«~~
,.Rotations:
it
!:.~'v ,
.eer back ,!a[ ~~tJL
'.
13. Spine' stretch: ,- Starting position.
~
End position.
~
"$
~
End position.
.-'.-'
.
a ,Lie' on your back with your knees bent. b Cross your legs (as a lady does) and drop both your legs to, one side, while keeping your shoulders flat on the floor. c. If you have one-sided back pain" only go to the side away from the pain (Le. if the pain is on the left side, rotate to the right only) until the pain disappears and then go both ways: d. Hold stretch fOr about 30 seconds. . '
10. Hamstring
and sciatic
ne~e
~
I
I ."
'.'
.
a, 8ft against a wall, knees bent, and backside right against the wall. b. Try to push your shoulders flat against the wall, and 'press the . base of your skull into the wall. c. Keep your middle back firmly against the wall. , d. Do not arch this area in order to get your shoulders back. ' e. TrY lift up through your hair, and pull your thi~hs right onto your stomach. .' f. Hold the stretch for 30 seconds and relax. Repeat 5 times.
to
14. Sho~lder
stretch:
• •
'.
stabllisation:
Starting position. Starting position.
: End position.
. . End position.
a. Lie on your back with both knees bent. b. Bring one knee onto your chest and attempt to straighten the .knse keeping the, foot flexed. c. Hold 5 seconds and swap legs. d. 'You can pump the foot backwards and forwards to increase the stretch, This should produce a burning feeling down the back of the leg. 11. Abdominal
strengthening
-
Tummy
lifts:
a:
ue on your stomach, elbows under shoulders, taking weight throuqh your elbows. ' , b. Hold your stomach tight and lift your breastbone up, keep your. chin in, making' a double, chin., ' c. Try to hold your body stable as if you were balancing a full glass on your lower back and stretch one arm forward to reach the ' , wall in front of you." " . d. Hold arm stretched out for 3 - 10 seconds and then replace it and repeat using the other arm. ' e. Ensure you,do not collapse the supporting arm shoulder
- keep
the shoulder blade flat against your spine and your breastbone
up. ,
15. Extentions: a. Lie on your stomach with your forehead resting on your arms. b. Suck your stomach up off the floor, pulling 'your navel towards your spine. ' " ' c. Hold the contraction for 5 seconds and relax. d. Try to breathe while holding the contraction. e. Your spine and hips should not move. 12. Abdominal
strengthening
.Standing; (End position);
Lying (End position).
-:,~
- Crunches: :~
-::: Method 1 (End position).
~
.'..
Method 2 (End position).
a. Lie on your back with knees bent and arms either beside your body or with fingertips resting lightly on your scalp. ' b. Breathe in and crunch your ribs towards your pubic bone trying to. roll one vertebrae at a time off the floor. Breathe out slowly as you do this. c. Only come up until your shoulder blades start to lift off the floor. d. Imagine you have an orange between your chin and your chest so that your.neck position does not change. e. Do the movement slowly and stop if your muscles start to tremble as this indicates fatigue. You should take 5 counts to come up and 3 to roll back down again.
, a. Lie on your stomach, hands on floor under your shoulders. , b. Straighten your arms, producinq an arch in your back as you do. c. Your hips should stay on the floor and your back muscles should remain completely relaxed. ' d. Hold for 5 seconds and relax back down. Repeat 5 times. , e. Another way to do this 'exercise is to place your hands on your , buttocks in the standing position, and arch backwards. f. Push forwards with your hands and relax your back muscles. . This should be done every hour especially if you have been sitting. Hold for 2 seconds and straighten, Repeat 3 times.
Good luck and call for help if you need any!
«~~
,.Rotations:
it
!:.~'v ,
.eer back ,!a[ ~~tJL
'.
13. Spine' stretch: ,- Starting position.
~
End position.
~
"$
~
End position.
.-'.-'
.
a ,Lie' on your back with your knees bent. b Cross your legs (as a lady does) and drop both your legs to, one side, while keeping your shoulders flat on the floor. c. If you have one-sided back pain" only go to the side away from the pain (Le. if the pain is on the left side, rotate to the right only) until the pain disappears and then go both ways: d. Hold stretch fOr about 30 seconds. . '
10. Hamstring
and sciatic
ne~e
~
I
I ."
'.'
.
a, 8ft against a wall, knees bent, and backside right against the wall. b. Try to push your shoulders flat against the wall, and 'press the . base of your skull into the wall. c. Keep your middle back firmly against the wall. , d. Do not arch this area in order to get your shoulders back. ' e. TrY lift up through your hair, and pull your thi~hs right onto your stomach. .' f. Hold the stretch for 30 seconds and relax. Repeat 5 times.
to
14. Sho~lder
stretch:
• •
'.
stabllisation:
Starting position. Starting position.
: End position.
. . End position.
a. Lie on your back with both knees bent. b. Bring one knee onto your chest and attempt to straighten the .knse keeping the, foot flexed. c. Hold 5 seconds and swap legs. d. 'You can pump the foot backwards and forwards to increase the stretch, This should produce a burning feeling down the back of the leg. 11. Abdominal
strengthening
-
Tummy
lifts:
a:
ue on your stomach, elbows under shoulders, taking weight throuqh your elbows. ' , b. Hold your stomach tight and lift your breastbone up, keep your. chin in, making' a double, chin., ' c. Try to hold your body stable as if you were balancing a full glass on your lower back and stretch one arm forward to reach the ' , wall in front of you." " . d. Hold arm stretched out for 3 - 10 seconds and then replace it and repeat using the other arm. ' e. Ensure you,do not collapse the supporting arm shoulder
- keep
the shoulder blade flat against your spine and your breastbone
up. ,
15. Extentions: a. Lie on your stomach with your forehead resting on your arms. b. Suck your stomach up off the floor, pulling 'your navel towards your spine. ' " ' c. Hold the contraction for 5 seconds and relax. d. Try to breathe while holding the contraction. e. Your spine and hips should not move. 12. Abdominal
strengthening
.Standing; (End position);
Lying (End position).
-:,~
- Crunches: :~
-::: Method 1 (End position).
~
.'..
Method 2 (End position).
a. Lie on your back with knees bent and arms either beside your body or with fingertips resting lightly on your scalp. ' b. Breathe in and crunch your ribs towards your pubic bone trying to. roll one vertebrae at a time off the floor. Breathe out slowly as you do this. c. Only come up until your shoulder blades start to lift off the floor. d. Imagine you have an orange between your chin and your chest so that your.neck position does not change. e. Do the movement slowly and stop if your muscles start to tremble as this indicates fatigue. You should take 5 counts to come up and 3 to roll back down again.
, a. Lie on your stomach, hands on floor under your shoulders. , b. Straighten your arms, producinq an arch in your back as you do. c. Your hips should stay on the floor and your back muscles should remain completely relaxed. ' d. Hold for 5 seconds and relax back down. Repeat 5 times. , e. Another way to do this 'exercise is to place your hands on your , buttocks in the standing position, and arch backwards. f. Push forwards with your hands and relax your back muscles. . This should be done every hour especially if you have been sitting. Hold for 2 seconds and straighten, Repeat 3 times.
Good luck and call for help if you need any!
