Depending upon on your injury and level of pain, an exercise and rehabilitation program may vary. Consult with a chiropractor prior to starting a new exercise or rehabilitation program, especially when associated with low-back pain or discomfort. A qualified chiropractor can help develop a specific exercise program and provide advice on the proper stretching techniques. Below are a few exercises and stretches to help you.
Exercises to Protect Your Back
Bridges
Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks so as to flatten your lower back against the floor. Slowly raise your hips up from the floor and hold for a slow count of 10. Repeat this exercise 3 times. If you cannot raise your hips from the floor, merely tighten the belly, the abdominal and buttock muscles, and wait until you can raise the hips.
The Pointer
Kneel on mat on hands and knees, with palms directly under shoulders and knees hip-width apart. Slowly raise right arm, and extend it forward parallel to floor. (Balance by contracting your abdominal muscles.) Keep right palm parallel to the floor, then lift the left leg, and straighten it behind you. Hold opposing limbs off the ground for 30 to 60 seconds without arching your back. Switch sides. Repeat 3 to 6 times.
Leg Raises
Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.
Do these exercises once a day and you will find your back strong and ready to take on life without pain or discomfort. But these never replace seeing a qualified chiropractor. Chiropractic care combined with these exercises is a great way to help and prevent back pain.
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chiropractor minneapolis
chiropractor minneapolis
chiropractor minneapolis
Exercises to Protect Your Back
Bridges
Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks so as to flatten your lower back against the floor. Slowly raise your hips up from the floor and hold for a slow count of 10. Repeat this exercise 3 times. If you cannot raise your hips from the floor, merely tighten the belly, the abdominal and buttock muscles, and wait until you can raise the hips.
The Pointer
Kneel on mat on hands and knees, with palms directly under shoulders and knees hip-width apart. Slowly raise right arm, and extend it forward parallel to floor. (Balance by contracting your abdominal muscles.) Keep right palm parallel to the floor, then lift the left leg, and straighten it behind you. Hold opposing limbs off the ground for 30 to 60 seconds without arching your back. Switch sides. Repeat 3 to 6 times.
Leg Raises
Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.
Do these exercises once a day and you will find your back strong and ready to take on life without pain or discomfort. But these never replace seeing a qualified chiropractor. Chiropractic care combined with these exercises is a great way to help and prevent back pain.
chiropractor minneapolis
chiropractor minneapolis
chiropractor minneapolis
chiropractor minneapolis
