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Wednesday, September 23, 2020

Exercises for back pain

Exercises for back pain are extremely important if you suffer from  some spine problem.

Spine injuries are very high on the scale of most common disorders nowadays, so prevention is the best answer. Here you will see a short programme of exercises you can do during many spinal disorders (scoliosis, lordosis, kyphosis, cervicobrachial syndrome etc.) but also preventively in order to keep your spine in good condition. Please contact us if you think some of the exercises may not be suitable for you, or if you’re in need of advice.

Repeat each exercise several times …

Exercises for back 1

Lie down, place your arms near the body, palms down. Lift the cervical spine and shoulders until tension is felt. Keep your arms on the mat.

Exercises for back 2

Lie down, place your arms near the body, palms down. Lift the cervical spine, shoulders, and palms until you feel tension between the shoulder blades. Arms should be as near to the body as possible, and elbows should be straight.

Exercises for back 3

Lie down, place your arms near the body, palms down. Lift the cervical spine and shoulders. Cross your palms and rotate them outwards. Extend the head, looking towards the ceiling.

 

Exercises for back 4

Lie down, arms as in the picture, palms down. Lift the cervical spine and palms until you feel tension. 

 

Exercises for back 5

Lie down, place your arms as in the picture, palms down. Lift the cervical spine and palms as shown.

Exercises for back 6

Lie down, cross your arms as shown in the picture and lift your elbows accordingly. Do not lift our head from the mat.

Exercises for back 7

Lie down, place your arms in front of the head, palms down. Lift the cervical spine, shoulders, and palms, rotating the palms upwards.

Exercises for back 8

Lie down, place your arms near the body, palms down. Move your hands forwards in a horizontal movement until the position from the picture is assumed.

Exercises for back 9

Lie down, place your arms as in the picture, palms down. Lift the cervical spine and shoulders. Look up.

Exercises for back 10

Get on all fours. Lower the lumbal part of your spine and lift the head up until you assume the first position. Then extend the lumbar part and lower your head.

Exercises for back 11

Get on all fours. Simultaneously lift adversary hands and legs as shown in the picture. 

Exercises for back 12

Get on all fours, lift simultaneously adversary hands and legs as shown, but the leg that stays on the mat must be bent in the knee joint as much as possible.

 

Exercises for back 13

Get on all fours, as shown. From this position we lower the hips forward and down until we assume the right position. Don’t move the arms, and keep your palms steady on the mat.

Exercises for back 14

Assume the sitting position as shown, cross your palms and place your arms as shown in the picture. Move your palms away from the body. Elbows should be straight, and the torso shouldn’t move forward.

Exercises for back 15

Assume the sitting position as shown, cross your palms and place your arms as shown in the picture. Move your palms away from the body. Elbows should be straight, and the torso shouldn’t move forward.

Exercises for back 16

From the left position, lift your torso and extend your arms in the elbows, pushing them backwards until the right position is assumed.

Exercises for back 17

 From the left position lift your torso and arms and assume the right position.

Exercises for back 18

 From the left position lift your arms and assume the right position.

Exercises for back 19

From the left position move your arms horizontally forwards until the right position is assumed. Keep your elbows straight!

These exercises are informative only, and www.physiobook.com cannot be held responsible. Consult your physical therapist for advice!

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