STRENGTHENING EXERCISES
Exercises to strengthen your muscles will make everyday exercises easier and
help prevent injuries.
Technique: Perform the exercises slowly,
avoiding sudden jerking movements.
Frequency: Do 1-3 sets of 5-20 repetitions, 3-4 days per week (unless
otherwise indicated).
Precaution: Discontinue an exercise if it is painful, especially if it is
a beginning level exercise. Do not hold your breath while doing these exercises.
Remember to breathe out (exhale) on the hardest part and breathe in (inhale) on
the easy part.
Low Back Problems
|
|
Abdominal Block
- Stand upright with normal posture.
- Breathing normally, tighten your
abdominal muscles and draw your belly button in toward your spine.
- Hold for three counts then relax.
- Do 25-50 repetitions once per day.
|
|
|
Abdominal Crunch (basic
abdominal)
-
Lie on your back with
your knees bent.
-
Slowly raise your upper
body and shoulder blades off the floor.
-
Hold for three counts,
and then slowly lower.
Progression:
Level 1 - arms at sides
Level 2 - arms folded across your chest
Level 3 - hands behind your head, elbows back.
(Do not pull you head up with your arms.) |
 |
Dead Bug
(advanced abdominal)
- Lie on your back with knees bent and
arms (elbows straight) up in the air. (a)
- Slowly lower one arm (straight), hold
for two counts, then raise again. (b)
- Next lower one leg (straight), hold for
two counts, then raise again. (c)
- Then lower your opposite arm and leg
(both straight) and hold for two seconds.
- Repeat the entire cycle 1-10 times.
|
|
|
Clam (outer hip
strengthening)
-
Lie on your side with
hips bent forward 45% and knees bent approximately 70%.
-
Slowly rotate your top
kneecap up toward the ceiling until knees are approximately one
hand-width apart.
-
Hold for three counts,
and then slowly lower your knee.
-
Do not lean your
hips back or lift up your top foot.
|
|
|
Superman (upper and lower
back)
-
Lie flat on your
stomach.
-
Raise one arm, hold for
three counts, and then slowly lower.
-
Do the same with your
other arm, then each leg.
-
Do 5-20 repetitions for
each arm and leg.
-
Progression - Raise the
opposite arm and leg at the same time.
-
It must be pain free!
|
|
|
Shoulder Blade Squeeze
- Stand or lie on a bench with your elbows
bent forward. (a)
- Squeeze your shoulder blades together.
(b)
- Raise your lower arms up to level even
with your body and press your shoulder blades down toward your mid
back. (c)
- Hold for three seconds.
|
<<
Back Section
1 Section 2 Section 3
Section
4 Section
5 Section
6 Next >>