Exercises: Back Stretches & Strengthening - Mayfield Clinic
文章推薦指數： 80 %
Tighten your abdominal muscles by bringing your belly button toward your spine. Slowly march by lifting one leg off the floor, then alternating to the other. Exercises:BackStretches&Strengthening Overview Exerciseisavitalpartoftreatingthespineafterinjuryorsurgery.Activetherapeuticexercisesdistributenutrientsintothediscspace,jointsandsofttissuesintheback.Aregularexerciseroutinehelpspatientsimprovemobilityandstrength,minimizerecurrence,andreducestheseverityanddurationofpossiblefutureepisodesofbackpain. Whatexerciseshelpmaintainahealthyback? Exercisesforahealthybackcanbedividedintothreebasicgroups: Strengthening:repeatedmusclecontractionsuntilthemusclebecomestired. StretchingorFlexibility:slow,sustainedlengtheningofthemuscle. Low-impactAerobic:steadyexerciseusinglargemusclegroups. Alloftheseexercisesshouldbeperformedslowlyandcomfortablytoavoidinjury.Whenperformingstrengtheningandflexibilityexercises,remembertobreathenaturallyandwithoutholdingyourbreath;exhaleduringexertionandinhaleduringrelaxation. Westronglyrecommendthatyouconsultwithyourphysicianorphysicaltherapistbeforebeginninganyexerciseprogram.Thefollowingaregeneralexercisesforthosewithlowbacksymptoms.Modificationsmaybenecessaryforspecificspineconditions. DONOTignorepain.Ifyoufeelincreasedpainorpainspreadingtothelegs,donotcontinuetheactivity. Exercises:BackStretches 1.SupineHamstringStretch:Lieonyourback,startingwithbothkneesbent.Wraparopeortowelaroundonefoot.Whileholdingbothendsofthetowel,slowlyliftonelegoffthesurfaceuntilastretchisfeltinthebackoftheleg.Hold20seconds.Returntothestartingposition.Repeat3timesoneachside.Perform2timesperday. 2.KneetoChest:Lieonyourbackwithbothknees bent.Grabbehindonekneeandgentlypullthe kneetowardsyourchestuntilacomfortablestretch isfeltinthelowerback.Hold20secondsthen returntostartingposition.Repeat3timesoneach side.Perform2timesperday. 3.PiriformisStretch:Lieonyourbackwithbothkneesbent.Pullonekneetoyouroppositeshoulder.Keepyourbackflat,donottwist.Hold20secondsthenreturntothestartingposition.Repeat3timesoneachside.Perform 2timesperday. 4.ProneQuadricepsStretch:Lieonyourstomach.Put arope,sheetorbeltaroundoneofyourfeetand pullyourheeltowardyourbuttockuntilyoufeela stretchinthefrontofthethigh.Hold20seconds thenreturntothestartingposition.Repeat3times oneachside.Performthisexercise2timesperday. 5.Calfstretch:Standfacingawall.Keepbacklegstraightwithheelonfloorandfootfacingforward.Bendfrontkneeslightlyandleanintowalluntilastretchisfeltinthecalf.Itisimportanttokeepthebackheelonthefloorthroughoutentirestretch.Hold20seconds.Returntostartingposition.Repeat3timesoneachside.Perform2timesperday. Exercises:BackStrengthening 1.TransverseAbdominalContraction:Lieonyourbackwithbothkneesbent,feetflat.Tightenabdominalmusclesbypullingyourbellybuttontowardsyourspine.Hold10secondsandrelax.Repeat10times.Perform2timesperday. 2.Bridging:Lieonyourbackwithbothkneesbent.Squeezeyourbuttockstogetherthenslowlylift yourbuttocksoffthetable,keepingyourstomachtightandbuttockscontracted.Slowlylowerandreleasetostartingposition.Hold5secondsand repeat10times.Perform2timesperday. 3.GlutealSqueeze:Lieonyourbackwithbothkneesbentandsqueezeyourbuttockstogether.Hold10secondsandrelax.Repeat10times.Perform2timesperday. 4.TransverseAbdominalMarch:Lieonyourbackwithbothkneesbent.Tightenyourabdominalmuscles bybringingyourbellybuttontowardyourspine.Slowlymarchbyliftingonelegoffthefloor,thenalternatingtotheother.Continuepullingyourbellybuttontowardspineduringthisexercise.Repeat10timesoneachside.Perform2timesperday. 5.WallSquats:Standwithyourbackagainstawallwithyourfeetapproximately1-2feetawayfromthewall.Withfeetshoulderwidthapart,squatapproximately½ofthewaydown,makingsureyourkneesdonotgopastyourtoes.Hold10secondsandrepeat10times.Perform2timesperday. Sources&links Ifyouhavemorequestions,pleasecontactMayfieldBrain&Spineat800-325-7787or513-221-1100. updated>1.2017 reviewedby>LisaCleveland,PT,MayfieldClinic,Cincinnati,OH MayfieldCertifiedHealthInfomaterialsarewrittenanddevelopedbytheMayfieldClinic.Thisinformationisnotintendedtoreplacethemedicaladviceofyourhealthcareprovider. Thissitecomplieswiththe HONcodestandardfortrustworthyhealthinformation: verifyhere. Mayfieldservices Westrivetomanagepatientsasconservativelyaspossible.Exerciseandphysicaltherapystrengthenbackandstomachmusclesandpreventpainandinjury. AtMayfield,patientswhocometouswithneckandbackproblemsaregivenarapidreviewoftheirmedicalconditionwithinafewdays...notweeks.It'satreatmentprocesscalledPriorityConsult. Tomakeanappointmentcall513-221-1100. MakeanAppointment LearnmoreaboutMayfieldPhysicaltherapy *Consultyourphysicianbeforestarting thisoranyexerciseprogram. ©2008-MayfieldBrain&Spine NondiscriminationNotice|Policies|PrivacyPolicy|Disclaimer|SiteMap
延伸文章資訊
- 15 exercises that will strengthen your back and reduce pain
5 Back Exercises to Tone Up Fast · 1. Renegade Rows · 2. Bent-Over Reverse Flys · 3. Scapular Pus...
- 2Back exercises in 15 minutes a day - Mayo Clinic
Try these exercises to stretch and strengthen your back and supporting muscles. Repeat each exerc...
- 35 Strengthening Exercises for Lower Back Pain - Healthline
5 Strengthening Exercises for Lower Back Pain · 1. Bridges. The gluteus maximus is the large musc...
- 4The 22 Back Exercises and Back Workouts For Building ...
Lower under control back to the start position. weights, exercise equipment, arm, leg, abdomen, d...
- 5Back Strengthening Exercises - Spine-health
For more severe pain, it is usually recommended to start with an exercise such as leg raises that...
