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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)

1. Shoulder

Towel Stretch: (3 reps; Hold for

30 seconds). Hold both ends of a

towel and lift arms over head and hold.

 

2. Standing Back

Bends: (10 reps; Slow continuous

motion). Place hands on either

side of low back and arch backwards.

 

3. 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.

 

4. 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.

 

5. 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

 

6. 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.

 

7. 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.

 

8. 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.

 

9. 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.

 

10. 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.

 

11. 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.

 

12. 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.

 

13. 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.

 

14. 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.

 

15. Alternate Arm

and Leg Lifts: Lie on

stomach. Lift right arm and left

leg off the floor. Hold 8 seconds and

then alternate limbs.

 

16. Cat &

Camel: (5 reps) Get on hands and knees, and let stomach

and back sag toward the floor.

Slowly arch back to the sky.

Love,

Doc

 

1998, by Ian

Shillington N.D. All rights

reserved.