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Monday, October 25, 2010

Simple preliminary Low Back Pain exercise

Ankle Pumps:

  • Lie on your back.
  • shift ankles up and down. Repeat 10 times. 
Heel Slides :



  • Lie on your back. 
  • slowly bend and flatten knee. 
  • do again 10 times
     
Wall Squats :



  • Stand with back leaning touching wall. 
  • Walk feet 12 inches in front of body.
  • Keep abdominal muscle tight while slowly bending both knees 45 degrees. 
  • grip 5 seconds and Slowly return to standing position.
  • do again 10 times.

Heel Raises :



  • Stand with weight flat on both feet.
  • slowly lift heels up and down. 
Lying on Floor :


  • Recline on your back with knees bent and calves resting on ball. 
  • Slowly raise arm over head and lower arm, alternating right and left sides. 
  • Slowly make straight one knee and relax, alternating right and left sides.
  • Slowly make straight one knee and raise opposite arm over head. Alternate opposite arms and legs.
      
Sitting on Ball :


  • Sit on ball with hips and knees bent 90°and feet active on floor.
  • Slowly raise arm over head and lower arm, alternating right and left sides. 
  • Slowly raise and lower heel, blinking right and left sides.
  • Slowly raise one heel and raise opposite arm over head. 
  • Alternate opposite arm and heel. Marching Slowly raise one foot 2 inches from floor, alternating right and left sides.   

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