Here are eight simple yet effective exercises you can perform a few times a week to protect your back in the present and in the future.
1. Standing Hamstring Stretch:
- Put the heel of one leg on a stool about 15 inches high. Keep your leg straight. Lean forward,
bending at the hips until you feel a mild stretch in the back of your thigh. - Make sure you do not roll your shoulders or bend at the waist when doing this. You want to stretch your leg, not your lower back.
- Hold the stretch for 15 to 30 seconds.
- Repeat with each leg 3 times.
2. Knee to Chest:
- Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor.
- Keep your lower back pressed to the floor, and hold for 15 to 30 seconds.
- Then lower your knee and repeat with the other leg.
- Do this 2 to 4 times for each leg.
3. Spinal Stretch:
- While on the floor with your left leg extended straight, pull your right knee to your chest (as in exercise #2), then put your right arm out to the side.
- Next, use your left hand to slowly pull your right knee toward your left side so that your right foot rests on the back of your left knee.
- Finally, turn your head toward your right side.
- Hold for 20 seconds, then reverse the movements and repeat.
4. Quad Opposite Arm-Leg Raise:
- Balance your body on your hands and knees, with hands located shoulder-width apart and slightly forward, and knees below your hips and slightly apart.
- Lengthen your right leg and left hand simultaneously.
- Return to the base position and do the same with the other side (Lengthen your left leg and right hand simultaneously).
5. Bridging:
- Lie on your back with knees bent and just your heels on the floor.
- Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line.
- Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds.
- Repeat 8 to 12 times.
- Avoid arching your lower back as your hips move upward.
- Avoid overarching by tightening your abdominal muscles prior to and throughout the lift.
6. Calf Stretch:
- Stand facing the wall while both hands on the wall for support.
- Place one leg behind you, keeping the knee straight.
- The front leg will be bent slightly.
- Press your back heel down towards the ground.
- Hold for 10 seconds and repeat with the opposite leg in people with osteoarthritis knee should not bend over 90 degrees.
7. Press Up:
- Lay on the floor leaning on your bent forearms.
- Then press your hands to stretch your back.
- Try to tighten your abdominals while doing this exercise.
- Keep your head and neck in line with the rest of the spine.
- Hold for a few seconds, rest briefly and repeat 5-10 times.
8. Side Step Squat:
- Stand tall with your feet together and hands on your hips.
- Step your right foot to the right, so your feet are just wider than shoulder-width apart.
- Bend your knees and drop your butt back and down to lower into a squat.
- Straighten your knees and bring your foot back to the starting position. Repeat with the other leg.
source: http://infohealthtips.com
