Muscle Exercises
1. Press ups. Begin and end every . set of exercises with a few press ups. Lie face down with arms bent, forearms flat on the floor.
Lift yourself up on your elbows, keeping the lower half of your body relaxed. If it's comfortable, lift your chest off the floor.
Keep your hips pressed to the floor. Feel the stretch in your lower back.
Lower your upper body to the floor.
2. Shoulder Lifts. Shoulder lifts will strengthen the back muscles that support the spine.
Lie face down with your arms beside your body.
Lift your head and shoulders straight up from the floor. Keep your torso and hips pressed to the floor. Come up as high as you can without pain.
3. Backward Bend. Practice the backward bend at least once a day and whenever you work in a bent forward position.
Stand upright with your feet slightly apart. Back up to a countertop for support and greater stability.
Place your hands in the small of your back and gently bend backward. Keep your knees straight (not locked) and bend only at the waist. See illustration on page 35. Hold the backward bend for I to 2 seconds.
Flexion Exercises
4. Curl ups. Curl ups strengthen your stomach muscles, which work with your back muscles to support your spine.
• Lie on your back with knees bent (60' angle) and feet flat on the floor. Do not hook your feet under anything.
• Cross your arms over your chest.
• Slowly curl your head and shoulders up until your shoulder blades barely rise from the floor. Keep your lower back pressed to the floor. To avoid neck problems, remember to lift your shoulders,
and do not force your head up or forward. Start by holding this position for 2 to 3 seconds (do not hold your breath), then curl down very slowly. As you build strength,
try to remain in the curl up position longer (5 to 10 seconds).
5. Knee to chest. The knee to chest exercise stretches the low back and the muscles in the back of the thigh (hamstrings) and relieves pressure on the vertebral bone joints, where the vertebrae come together.
• Lie on your back with knees bent and feet close to your buttocks.
• Bring one knee to your chest, keeping the other foot flat on the floor. (You may stretch the other leg out on the floor if it feels better on your lower back.) Keep your lower back pressed to the floor. Hold for 5 to 10 seconds.
Relax and lower the knee to starting position. Repeat with the other leg.
Additional Stretching and Strengthening Exercises
6. Hamstring Stretch. This exercise stretches the muscles in the back of your thigh (hamstrings), which allow you to bend your legs while keeping your back in the neutral position. To stretch your right hamstring:
Lie on your back with your legs extended through a doorway. Your right leg should be close to the door frame.
Raise your right leg and rest it against the door frame. Slowly straighten the leg until your heel is resting on the door frame. Flex your foot (pushing your heel toward the ceiling) until you feel a gentle pull in the back of your thigh.
6. Hamstring stretch
If this causes pain, move your leg closer to or farther from the door frame until you are able to do the stretch without pain.
Relax in this position for 30 seconds; then bend your right knee to relieve the stretch.
7. Hip Flexor Stretch. This exercise stretches the muscles in front of your hip (groin muscles or hip flexors). It will help prevent "'swayback" due to tight hip muscles. To stretch your left hip flexor:
Kneel on both knees. Bring your right leg forward, bending the knee at a 90' angle so the ankle is aligned directly under the knee. Keep your spine in the neutral position.
Slowly shift your weight onto your front foot by dropping your hips toward the floor.
• Don't allow your right knee to move. Keep your back straight.
• You should feel a stretch in the left groin area.
• Hold the stretch for 10 seconds.
8. Prone Buttocks Squeeze. This exercise strengthens the buttocks muscles, which support the back and help you lift with your legs.
• Lie flat on your stomach with your arms at your sides.
• Slowly tighten your buttocks muscles and hold for 2 to 3 seconds (do not hold your breath). Release.
You may need to place a small pillow under your lower stomach for comfort.
9. Pelvic Tilts. This exercise gently moves the spine and stretches the lower back.
Lie on your back with your knees bent and feet flat on the floor.
Slowly tighten your stomach muscles and press your lower back against the floor. Hold for 10 seconds (do not hold your breath). Slowly relax.
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