Monday, October 25, 2010
Simple preliminary Low Back Pain exercise
Monday, October 25, 2010 | 
Posted by
art_tatto_design_extreme
Ankle Pumps:
Heel Raises :
- Lie on your back.
- shift ankles up and down. Repeat 10 times.
- Lie on your back.
- slowly bend and flatten knee.
- do again 10 times
- 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.
- 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.
- 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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