Showing posts with label Low Back Pain exercise. Show all posts
Showing posts with label Low Back Pain exercise. Show all posts
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.
Simple preliminary Low Back Pain exercise
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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