Exercises

[Guest guest]

Dear elaine,

What a great story about the Alligators. You must lead a life that

city dwellers envy!!!!

Here are the back exercises. I do SOME of them as I have specific

'trouble area " due to being dumped and ground into the sand by a 13ft

wave off the coast of Africa...(actually more than once..)

But, after taking them to my chiro, she was totally in favour of

them and I have referred them to others.

Yoga IS a good idea, but be careful NOT to do the positions (or any

exercise that is very uncomfortable) .listen to your body...Hope these

help.....Much love Penny

 

BACK IN ACTION

Spine Rehabilitation Exercises

Do these exercises at least two times daily

WARM UP: SAUNA, WALK, RUN OR BIKE FOR 5 • 15 MINUTES.

I. Shoulder Towel Stretch: (2- 3 repetitions; Hold for 15- 30

seconds). Hold both ends of the towel and lift arms over head. Hold.

Repeat.

2, Standing Back Bends: (5 - 10 repetitions; Slow continuous

motion). Place hands on either side of low back and arch backwards.

Repeat.

3. Stick Rotators: (5 - 10 repetitions: Slow continuous motion).

White holding a wooden dowel placed across the shoulders, rotate upper

body on the lower body white keeping feet, hips, and knees pointing

forward. Move clockwise, and then reverse to counter clockwise.

4. Hamstring Stretch: (2 - 3 repetitions; Hold 15 - 30 seconds). Put

one of your legs on a chair or other object at a comfortable height.

Keep knees slightly bent and the head up while bringing chest toward the

knee. Keep opposite foot pointing forward. Then do the other leg.

5. Calf Stretches: (2 - 3 repetitions: Hold 15 - 30 seconds). Assume

an upright stride position, left leg forward, left knee flexed, right

leg extended back with knee straight. Brace both hands on a stationary

object. Keep both feet flat on the floor, Slowly push hips forward HOLD.

Repeat for the opposite side

6. 1/2 Kneel Hip Flexor Stretch: (2 - 3 repetitions: Hold 15 - 30

seconds). Assume a " A kneel position. Posteriorly tilt pelvis. HOLD.

Repeat for the opposite side.

7. Prone Press Ups: (5-10 repetitions: Slow continuous motion). Lie

on stomach with arms in the push up position. Slowly push head and

shoulders up until there is slight discomfort in the lower back. Return

to the floor. Repeat.

8. Single Knee to Chest: (8 repetitions: Hold 15-30 seconds) Lie on

back with head resting on the floor, and both legs extended. Raise left

knee towards chest, and grasp the knee with both hands. Slowly pull

knee towards chest. Hold. Repeat for opposite side.

9. Double Knee to Chest: (8 repetitions: Hold 15 - 30 seconds) As in

#9 but with both knees brought to the chest. Pull slowly. Hold. Relax

legs to arms length and then repeat.

10. Gluteal Stretch: (2 - 3 repetitions: Hold 15 - 30 seconds) Lie on

back with head resting on the floor. Bend left knee keeping left foot

on the floor. Cross right foot over left thigh. Bring left knee toward

chest. Hold. Repeat for opposite side.

II. Towel Hamstring Stretch: (2 - 3 repetitions: Hold 15 -30 seconds)

Lie flat on back with head resting on the floor. Lift leg and place

towel underfoot. Grab ends of towel and assist leg towards chest with

leg straight. Hold. Repeat with other leg.

12. Rotary Lumbar Stretch: (2-3 repetitions; Hold 15- 30 seconds) Choose

one:

a) Lie flat on back. Bring left leg over the right with knee bent

or straight to rotate lower back. Hold. Repeat with right leg.

b) Lie flat on back. Bring both knees toward chest and then drop

to one side to stretch lower back. Hold. Repeat on the other side.

13, Partial Curl-ups; (15 - 30 repetitions) Lie flat on back with

knees bent, and feet flat on the floor with hands clasped behind head.

Lift head and shoulders off the floor keeping back flat. Return. Repeat.

 

14. Diagonal Curl-ups: (15 - 30 repetitions each direction) As above,

but keep arms in front. Reach for outside of knee while lifting head

and shoulders off floor. Repeat on the opposite side.

15. Alternate Arm and Leg Lifts: Lie on stomach. Lift right arm and

teft leg off the floor. Hold 8 seconds. Repeat using opposite limbs.

16. Cat & Camel: (5 repetitions) Get on hands and knees, and tet

stomach and back sag toward the floor. Slowly arch back toward the

ceiling. Repeat.

Organic Solutions: 1844 Springtime Ave, Clearwater, FL 33755 - Phone:

727-447-6863

[Guest guest]

, " yinfu23 "

<bagua23@b...> wrote:

> Hi, I'm new to forum and would like to know some exercises that would

> provide a good foundation. I'm interested in some advanced

> applications but I do understand the importance of starting slow and

> building a strong foundation. If anyone can give me some advice I

> would greatly appreciate it.

>

> thx

 

Sure,

READ " ALL " THE BACK POSTS...

 

....AND take notes on those posts that interest you.

 

....READ all the files...

 

....AND take notes on the files that interest you...

 

....then use those technologies on yourself and others and see what

happens...

 

....AND get those 3 resource materials that I just talked about and

explained YESTERDAY!