Guest guest Posted June 27, 2001 Report Share Posted June 27, 2001 The following is a great set of exercises that under most circumstances can eliminate the necessity of many visits to the neigborhood Chiropractor. If I remember correctly, these are the ones I gave to Penny to try and she had tremendous wins from doing them. These can now also be found in the files. Much love, Doc Back in Action Spine Rehabilitation Exercises For serious back problems, do these exercises at least twice a day Warm up: walk, run, or bike for 30 minutes (Work up a sweat) Shoulder Towel Stretch: (3 reps; Hold for 30 seconds). Hold both ends of a towel and lift arms over head and hold. Standing Back Bends: (10 reps; Slow continuous motion). Place hands on either side of low back and arch backwards. Stick Rotators: (10 reps; Slow continuous motion). While holding a broom handle or stick across the shoulders, rotate upper body on the lower body while keeping feet, hips, and knees pointing forward. Move clockwise, and then counter clockwise. Hamstring Stretch: (3 reps; Hold 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 other foot pointing forward. Repeat other leg. Calf Stretches: (3 reps; Hold 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 and hold. Repeat for the opposite side ½ Kneel Hip Flexor Stretch: (3 reps; Hold 30 seconds). Assume a ½ kneel position. Tilt pelvis to the back. Hold. Repeat for the opposite side. Prone Press Ups: (10 reps; 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 and then repeat. Single Knee to Chest: (8 reps; Hold 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. Double Knee to Chest: (8 reps; Hold 30 seconds) As in #9 but with both knees brought to the chest. Pull slowly. Hold. Relax legs to arms length and then repeat. Gluteal Stretch: (3 reps; Hold 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. Towel Hamstring Stretch: (3 reps; Hold 30 seconds) Lie flat on back with head resting on the floor. Lift leg and place towel under foot. Grab ends of towel and assist leg towards chest with leg straight. Hold. Repeat with other leg. Rotary Lumbar Stretch: (3 reps; Hold 30 seconds) Choose one: Lie flat on back. Bring left leg over the right with knee bent or straight to rotate lower back. Hold. Repeat with right leg. Lie flat on back. Bring both knees toward chest and then drop to one side to stretch lower back. Hold. Repeat on other side. Partial Curl-ups: (30 reps) 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. Diagonal Curl-ups: (30 reps 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. Alternate Arm and Leg Lifts: Lie on stomach. Lift right arm and left leg off the floor. Hold 8 seconds and then alternate limbs. Cat & Camel: (5 reps) Get on hands and knees, and let stomach and back sag toward the floor. Slowly arch back to the sky. Organic Solutions: PO Box 889, DATIL, NM 87821 Phone: 505-772-5889 e-mail: Dr.IanShillington Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 4, 2001 Report Share Posted July 4, 2001 I recently hurt my back, and wondered if these were safe if you are still injured? Steve ----------------------------- The following is a great set of exercises that under most circumstances can eliminate the necessity of many visits to the neigborhood Chiropractor. If I remember correctly, these are the ones I gave to Penny to try and she had tremendous wins from doing them. These can now also be found in the files. Much love, Doc Back in Action Spine Rehabilitation Exercises For serious back problems, do these exercises at least twice a day Warm up: walk, run, or bike for 30 minutes (Work up a sweat) Shoulder Towel Stretch: (3 reps; Hold for 30 seconds). Hold both ends of a towel and lift arms over head and hold. Standing Back Bends: (10 reps; Slow continuous motion). Place hands on either side of low back and arch backwards. Stick Rotators: (10 reps; Slow continuous motion). While holding a broom handle or stick across the shoulders, rotate upper body on the lower body while keeping feet, hips, and knees pointing forward. Move clockwise, and then counter clockwise. Hamstring Stretch: (3 reps; Hold 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 other foot pointing forward. Repeat other leg. Calf Stretches: (3 reps; Hold 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 and hold. Repeat for the opposite side ½ Kneel Hip Flexor Stretch: (3 reps; Hold 30 seconds). Assume a ½ kneel position. Tilt pelvis to the back. Hold. Repeat for the opposite side. Prone Press Ups: (10 reps; 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 and then repeat. Single Knee to Chest: (8 reps; Hold 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. Double Knee to Chest: (8 reps; Hold 30 seconds) As in #9 but with both knees brought to the chest. Pull slowly. Hold. Relax legs to arms length and then repeat. Gluteal Stretch: (3 reps; Hold 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. Towel Hamstring Stretch: (3 reps; Hold 30 seconds) Lie flat on back with head resting on the floor. Lift leg and place towel under foot. Grab ends of towel and assist leg towards chest with leg straight. Hold. Repeat with other leg. Rotary Lumbar Stretch: (3 reps; Hold 30 seconds) Choose one: Lie flat on back. Bring left leg over the right with knee bent or straight to rotate lower back. Hold. Repeat with right leg. Lie flat on back. Bring both knees toward chest and then drop to one side to stretch lower back. Hold. Repeat on other side. Partial Curl-ups: (30 reps) 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. Diagonal Curl-ups: (30 reps 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. Alternate Arm and Leg Lifts: Lie on stomach. Lift right arm and left leg off the floor. Hold 8 seconds and then alternate limbs. Cat & Camel: (5 reps) Ge Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 4, 2001 Report Share Posted July 4, 2001 If mildly injured, I'd say OK, but how injured are you. I'm sure there is a limit here depending on how injured you are. If you are well on the way to recovery, then I'd say to go ahead but cut back on the gradient. Only do a few reps of each and start off slowly. Do not overdo any of them. Normally, I'm a "damned the torpedos" type of Naturopath especially when it comes to most herbal remedies. This is different. If your back is seriously injured you should proceed slowly maybe by doing just one rep of the easy ones. Hope this helps. Love, Doc Ian "Doc" Shillington N.D.505-772-5889Dr.IanShillington - bigbird3969 herbal remedies Wednesday, July 04, 2001 8:01 AM Re:[herbal remedies] Back In Action I recently hurt my back, and wondered if these were safe if you are still injured? Steve ----------------------------- The following is a great set of exercises that under most circumstances can eliminate the necessity of many visits to the neigborhood Chiropractor. If I remember correctly, these are the ones I gave to Penny to try and she had tremendous wins from doing them. These can now also be found in the files. Much love, Doc Back in Action Spine Rehabilitation Exercises For serious back problems, do these exercises at least twice a day Warm up: walk, run, or bike for 30 minutes (Work up a sweat) Shoulder Towel Stretch: (3 reps; Hold for 30 seconds). Hold both ends of a towel and lift arms over head and hold. Standing Back Bends: (10 reps; Slow continuous motion). Place hands on either side of low back and arch backwards. Stick Rotators: (10 reps; Slow continuous motion). While holding a broom handle or stick across the shoulders, rotate upper body on the lower body while keeping feet, hips, and knees pointing forward. Move clockwise, and then counter clockwise. Hamstring Stretch: (3 reps; Hold 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 other foot pointing forward. Repeat other leg. Calf Stretches: (3 reps; Hold 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 and hold. Repeat for the opposite side ½ Kneel Hip Flexor Stretch: (3 reps; Hold 30 seconds). Assume a ½ kneel position. Tilt pelvis to the back. Hold. Repeat for the opposite side. Prone Press Ups: (10 reps; 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 and then repeat. Single Knee to Chest: (8 reps; Hold 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. Double Knee to Chest: (8 reps; Hold 30 seconds) As in #9 but with both knees brought to the chest. Pull slowly. Hold. Relax legs to arms length and then repeat. Gluteal Stretch: (3 reps; Hold 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. Towel Hamstring Stretch: (3 reps; Hold 30 seconds) Lie flat on back with head resting on the floor. Lift leg and place towel under foot. Grab ends of towel and assist leg towards chest with leg straight. Hold. Repeat with other leg. Rotary Lumbar Stretch: (3 reps; Hold 30 seconds) Choose one: Lie flat on back. Bring left leg over the right with knee bent or straight to rotate lower back. Hold. Repeat with right leg. Lie flat on back. Bring both knees toward chest and then drop to one side to stretch lower back. Hold. Repeat on other side. Partial Curl-ups: (30 reps) 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. Diagonal Curl-ups: (30 reps 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. Alternate Arm and Leg Lifts: Lie on stomach. Lift right arm and left leg off the floor. Hold 8 seconds and then alternate limbs. Cat & Camel: (5 reps) Ge Federal Law requires that we warn you of the following: 1. Natural methods can sometimes backfire. 2. If you are pregnant, consult your physician before using any natural remedy. 3. The Constitution guarantees you the right to be your own physician and toprescribe for your own health. We are not medical doctors although MDs are welcome to post here as long as they behave themselves. Any opinions put forth by the list members are exactly that, and any person following the advice of anyone posting here does so at their own risk. It is up to you to educate yourself. By accepting advice or products from list members, you are agreeing to be fully responsible for your own health, and hold the List Owner and members free of any liability. Dr. Ian ShillingtonDoctor of NaturopathyDr.IanShillington Quote Link to comment Share on other sites More sharing options...
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