Guest guest Posted December 5, 2008 Report Share Posted December 5, 2008 Can you explain these with some pictures On Wed, 03 Dec 2008 yogiguruji wrote : >Good Morning! > >Exercises for Back Pain > >Exercise is very important on so many levels. > >Proper alignment of the head over the shoulders over the hips over >the knees over the feet, are imperative in maintaining a pain-free >body. Firm abdominal muscles help to keep the back straight and >strong. Bad posture habits can lock your muscles into positions you >are not even aware your body is taking which can put unwanted strain >on the lower back. > >Exercise conditioning and stretching can improve certain pains with >stretching such as painful, stiff muscles and joints by increasing >blood flow to these areas. Weight baring exercises are beneficial for >improving strength and bone density. Restoring movement and normal >function to an injured area is critical. Learn to stretch to improve >your flexibility. > >Exercise increases the output of endorphins, which are hormones your >body produces to fight pain. > >Serotonin is a hormone that assists the flexibility of our blood >vessels. Exercise increases the brain's supply of serotonin. This is >important because when blood vessels are flexible, they are less >likely to cause pain or irritation. Serotonin also improves mood, >helps regulate sleep cycles and fights the pain response in the >brain. It fights pain by blocking the brain's perception of pain. > >Estrogen, the sex hormone that can interfere with serotonin, is >stabilize with exercise. > >Exercise should include cardiovascular aerobic activity 3- 4 times >weekly. Weight baring exercise for 30 minutes to strengthen and >maintain bone and muscle mass. > >Exercise that promotes endurance (aerobic exercise such as brisk >walking, bicycling, and jogging) or muscle strength (resistance >training with free weights or weight machines) helps prevent coronary >artery disease. People who are out of shape or who have not exercised >in a long time should consult their doctor before they start an >exercise program. > >Properly stretch and warm up before placing any physical demands on >your body and pay attention to what you body is telling you. Stop >exercising before you feel pain or discomfort. > >Your doctor can provide a safe and effective exercise plan based on >your needs. > >Be careful not to over exercise! Weekend warriors also have a >tendency to " push " to hard to makeup for the time they have not >exercised during the week. The two MOST BENEFICIAL exercises you can >do to strengthen your back and relieve pain are the BACK STRENGTHENER >and ABDOMINAL WORK. > >Exercise: The Back Strengthener > >Do this exercise up to 4 times a day. > >Lay on the floor, stomach down. Slowly lengthen out the spine as you >raise one arm and the opposite leg. Exhale as you raise up into an >arch. Hold this as your take two deep breaths. Slowly release back to >the floor. Inhale, as your raise up the other arm and opposite leg, >exhale. Hold this arch agian for two deep breaths. Lower down. >Inhale. Then raise both arms, leaving both feet on the floor. Exhale. >Hold the arch as you take two deep breaths. Slowly lower down. >Inhale. Raise both feet off the ground, leaving both arms on the >floor. Exhale. Hold the arch for two deep breaths. Slowly lower down. >Inhale. Lastly, raise both arms and both legs off the floor. Exhale. >Hold this full arch for two deep breaths. Slowly lower down. Inhale. >Repeat entire sequence one more time. This exercise should flow >easily with the breath. (Always feel the energy pulling out in both >directions from the top of the head and hands and out the bottom of >the feet.) Try to arch up further each time. This amazing exercise >will relieve back pain! > >Exercise: Abdominal Work > >Ab work can be done on a daily basis. By strengthening the abdominal >wall you are helping to support the lower back. 300, 400, 500 situps >are not only a waste of time but allows for that many more attempts >to injure yourself. It is the quality not the quantity of sit ups >that makes all the difference. SLOW and controlled is the most >powerful approach. Stretching a sore back will actually enhance the >healing process. One good stretch for lower back pain is to gently >bring your knees up to your chest. Once there, put a little pressure >on your knees. Stretch, then relax. Repeat. Stretching will help the >muscle calm down sooner than just waiting for it to calm down on its >own. > >Exercise: Sciatic Pain > >Sciatic pain is generally the result of pressure on the sciatic >nerve. When an intervertebral disc presses on the nerve root as it >leaves the spine it causes pain and often numbness along the route of >the nerve which travels down the buttock, down the thigh and >sometimes down into the lower leg. This can result in a feeling of >weakness as well. This is sometimes caused by a disc prolapsed >or " slipped disc " . Since sciatic pain can be the result of a disc >prolapsed, it is the prolapse that we need to understand. The >prolapse is most often the result of a harmful habit or pattern of >bending and putting stress on the spine. A herniated disc in the >back, spinal stenosis and piriformis syndrome are also medical >disorders that can cause sciatica. > >Stretching a sore back will actually enhance the healing process. One >good stretch for lower back pain is to gently bring your knees up to >your chest. Once there, put a little pressure on your knees. Stretch, >then relax. Repeat. Stretching will help the muscle calm down sooner >than just waiting for it to calm down on its own. > >A variation on this exercise is to lay on your back and gently bring >one knee up to the chest. Keep the opposite leg elongated along the >floor. Keep the energy of that foot moving out through the foot. >Squeeze and hold the knee to the chest. You can make small circles >with the knee. Pull your abs in and slowly lower the knee. Switch >sides. > >Stabilizing exercises are also best for strengthening the back. The >most important aspect is sensing and controlling motion in the spine. >Once learned, the body can eventually take over and do this without >the level of concentration it takes early on. > > >Exercise 1. > >In a standing position, cross right ankle over left knee. Now slowly >bend your standing leg. Sit back in the position so you feel a >stretch in the buttocks. To increase this stretch, use one hand and >gently evert your foot by simple pulling the toes toward you. Keep >the foot on the knee. Make sure you sit back into the buttocks in >this sitting position. Switch legs. > > >Exercise 2. > >Laying on the floor with knees bent, arms at sides, tighten abdomen >and slowly raise alternate legs 3-4 inches from the floor. With the >arms, lower the opposite arm over the head. > > >Exercise 3. > >Laying on the floor with knees bent, feet on the floor, bridge >upward, slowly raising the buttocks from the floor. These should all >be performed with a rigid trunk. The pelvic tilt will be used to find >the most comfortable position for the low back. > > >Exercise 4. > >This same pelvic position is maintained while performing stabilizing >exercises from the prone (on the stomach) position: With elbows bent >and hands under the shoulders, raise one leg 2 to 3 inches from the >floor. With elbows straight and arms stretched about the head, raise >an arm and the opposite leg 2 to 3 inches off the floor. > >Exercise variation can be done on hands and knees, raising the arms >and legs only as high as can be controlled, maintaining a stable >trunk and avoiding any twisting or sagging. > >Raise one leg behind with the knee slightly bent and no arch in the >back or neck. Raise one leg with the opposite arm with the knee >slightly bent and no arch in the back or neck. > >Exercise: Piriformis Syndrome > >Lay on your back and gently bring one knee up to the chest. Keep the >opposite leg elongated along the floor. Keep the energy of that foot >moving out through the foot. Squeeze and hold the knee to the chest. >You can make small circles with the knee. Pull your abs in and slowly >lower the knee. Now gently stretch the knee so that it crosses your >midline and hold the knee there for 15-30 seconds. Switch sides. > > >Andrew Pacholyk, MS, L.Ac >http://www.peacefulmind.com/back_pain.htm >Therapies for healing >mind, body, spirit > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 5, 2008 Report Share Posted December 5, 2008 Hi Palani, Thank you for your post. I have posted some charts for back exercises in our photos gallery here in the community. They are not necessarily coordinated to the exercises I posted but they are either a variation of the exercises and/or exercises you can benefit from. You can find them here: http://health.ph./photos/browse/9d0f?c= I hope this helps. In happiness, Andrew Pacholyk, MS, L.Ac http://www.peacefulmind.com.back_pain.htm Therapies for healing mind, body, spirit In a message dated 12/5/2008 11:17:23 A.M. Eastern Standard Time, k_palani2001 writes: Can you explain these with some pictures **************Make your life easier with all your friends, email, and favorite sites in one place. Try it now. (http://www.aol.com/?optin=new-dp & icid=aolcom40vanity & ncid=emlcntaolcom00000010) Quote Link to comment Share on other sites More sharing options...
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