BACK EXERCISES

4 Dec

6-8 TIMES DAILY FOR ACUTE PAIN

EXERCISE 1
Lie face down, breath slowly, relax completely for 4 -5 mins.(Extension)

EXERCISE 2
Remain face down, place elbows under your shoulders, relax completely, for 4-5 mins.

EXERCISE 3
Straighten your elbows, relax pelvis and back of legs, push up top half of body gently.
Hold for 1 to 2 seconds, return to stand position. (Extension)

EXERCISE 4
Stand upright, legs slightly apart, place hands in the small of your back, fingers pointing downwards. Bend gradually backwards as far as you can. Hold for 1-2 seconds (Extension)

EXERCISE 5
Lie flat on your back, knees bent, hug knees towards chest tightly. Roll towards (left) very slowly return to centre, roll towards (right) very slowly return to centre.(Flexion)

EXERCISE 6
Sit on chair, legs well apart, rest hands on knees, bend down towards floor sliding hands along shins to ankles. (Flexion)

< back