Please consult with your doctor of Chiropractic prior to
starting a new exercise or rehabilitation program so that individualized
exercises and proper instruction on the stretching techniques and exercises can
be provided.
All exercises should be done with the correct form and
technique and include activation of the muscle to be strengthened whilst
bracing with the Abdominal Muscles. Your Breathing Rate should also remain
constant; don’t hold your breath while contracting the abdominal muscles during
the repetition of the exercise.
No exercise should ever be painful. If an exercise does
become painful or you lose the correct form and begin making compensatory
errors: STOP.
Hamstring Stretch
Lie on your back with both legs straight. Extend one leg
straight up in the air. Loop a towel over the arch of the lifted foot, and
gently pull on the towel as you push against it with your foot until a stretch
is felt in the back of the thigh. Hold for 30 seconds. Relax. Repeat 3 times on
each side.
Piriformis Stretch
The piriformis muscle runs through the buttock and can
contribute to back and leg pain. To stretch this muscle, lie on your back and
cross one leg over the other; gently pull the knee toward the chest until a
stretch is felt in the buttock area. Hold 30 seconds. Relax. Repeat 3 times.
Back Stretch
Lie on your stomach. Use your arms to push your upper body
off the floor. Hold for 10 seconds. Let your back relax and sag. Repeat 10
times.
Cat Stretch
Start on your Hands and knees. Drop your buttocks to your
feet, stretch and extend your arms out in front of you and push your body
downwards so that the stretch is felt in your back. This stretch can be done
with lateral flexion of your trunk or with rotation. Hold for a minute.
Knees to Chest
Stretch
Lie on your back and hug your knees to your chest. Stretch
should be felt in your lower back. Hold for a minute.
Hip Flexor
Strech/supported lunge
Take a long stride forwards so that your front knee is bent
and your back knee touches the mat. Rest your hands on your front knee for
stability and push your body forwards and downwards so that the stretch is felt
at the top in the front of your back leg. Hold 30 seconds. Repeat 3 times on
each leg
Leg Raises
Lie on your stomach. Tighten the muscles in one leg and
raise it from the floor. Hold your leg up for a count of 10 and return it to
the floor. Do the same with the other leg. Repeat 5 times with each leg.
Bridges
Lie on your back with your knees flexed and your feet flat
on the floor. Keep the knees together. Tighten the muscles of the lower abdomen
and buttocks so as to flatten your lower back against the floor. Slowly raise
your hips up from the floor and hold for a slow count of 10. Repeat this
exercise 3 times.
Planks
Lie on your stomach. Lift yourself on to your elbows and
feet, and raise your pelvis so that your body is in a straight line. Hold for
30 seconds, repeat 3 times.
Lie on your side. Lift yourself on to your lower elbow, and
lift your pelvis so that your weight is on that elbow and on the outside of
your lower knee or foot. Keep your body straight. Hold for 20 seconds. Repeat
on each side 3 times.
The Superman
Kneel on mat on hands and knees, with palms directly under
shoulders and knees hip-width apart. Slowly raise right arm, and extend it
forward parallel to floor. (Balance by contracting your abdominal muscles.)
Keep right palm parallel to the floor, then lift the left leg, and straighten
it behind you. Hold opposing limbs off the ground for 30 to 60 seconds without
arching your back. Switch sides. Repeat 3 to 6 times.
Lunges with Rotation
Hold a weight in front of your chest with straight arms at
shoulder level. Take a long step forwards into a lunge position. Whilst in the
lunge position turn your shoulders towards your back leg, keeping the weight at
shoulder level. Perform 3 sets of 10 repetitions on each side.
Abdominal Specific
Crunches
Lie on your back with your feet on an exercise ball, bend
your knees and pull downwards on to the ball. Keep the tension on the ball
whilst you do a crunch. Your gluteus muscles and hamstrings should be contracted
while you are performing the exercise; this eliminates your hip flexor muscle from
contracting and isolates your abdominals. Perform 3 sets of 15 repetitions
each.
The Cardio Component
Engaging in cardiovascular exercise can help aid in
rehabilitation of the spine and help prevent future injury. Most health care
professionals recommend 20 to 30 minutes of cardio exercise three to four days
per week to improve cardiovascular endurance and help lose weight. Until you’ve
recovered from back pain, select low-impact activities that burn calories, but
won’t place undue stress on your joints. Consider alternating cardio exercise
and strength training to get the most from your workouts and to allow your
muscles time to recover.
Stretching Tips
To get the maximum benefit from stretching, proper technique
is essential.
• Warm up your muscles before stretching by walking or doing
other gentle movements for 10 to 15 minutes.
• Slowly increase your stretch as you feel your muscles
relax. Don't bounce.
• Stretch slowly and gently only to the point of mild
tension, not to the point of pain.
• Don’t hold your breath. Inhale deeply before each stretch
and exhale during the stretch.
• As your flexibility increases, consider increasing the
number of repetitions.
• Stop immediately if you feel any severe pain.
