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Use these simple exercises to keep your back in
good shape.
Regular aerobic and weight-bearing exercise (3-5 times per week) will improve
your overall fitness and decrease the likelihood of back injury.
Follow these simple rules:
- Do each exercise slowly.
- Do each exercise twice a day.
- Start with five repetitions of each exercise, and work
up to ten repetitions.
- If an exercise increases your back pain after five
repetitions, STOP.
- Always remember to begin and end your exercise
sessions with stretching!
- Consult your doctor before starting any exercise program.
1. Modified Sit-up: Strong abdominal muscles
protect your back! Slowly raise your shoulders off the ground while keeping your
chin tucked. Touch your fingertips to your knees and hold for the count of
five. Do not arch your back.
2. Straight Leg Raise: This strengthens your
legs and abdominal muscles. Lie on your back with one knee bent so the foot is
flat on the floor; keep the other leg straight and slowly raise it eight inches
off the floor. Hold for five seconds, lower and relax; repeat five times
then change legs.
3. Leg Lifts: Lie on your right side (on the
floor) with your right leg bent slightly. Stretch your right arm flat in
front of you and use it for balance. Align your shoulder and hips.
Slowly lift your left leg 8-10 inches then lower slowly. Repeat five
times. Turn over and repeat on your left side, raising your right leg.
4. Neck Press: This is an isometric exercise to
strengthen your neck. Press your palm against your forehead, and then use
your neck muscles to push against your palm. Hold for ten seconds and
repeat six times. Then press your palm against your temple and use your neck
muscles to push against your palm, holding for ten seconds and repeating six
times on each side. Then cup both hands behind your head and use your neck
muscles to press back into your hands. Hold for ten seconds, and repeat six
times.
5. Isometric Abs: This easy way to strengthen your
stomach muscles can be done standing or sitting. Exhale and pull your abdominal
muscles in as tightly as possible. Hold for five seconds then release; repeat
ten times.
6. Aerobic Exercise: Aerobic exercise raises your
heart rate with continuous, rhythmic movement and, done regularly, will increase
your stamina and strengthen your heart and lungs. It should be done 3-5 times
per week for at least 20 minutes. Walking is the best place to start, but
bicycling, jogging and swimming are good options too.
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