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Strenghtening abdominal muscles

To strengthen you stomach muscles, thus releiving back pain try this: lie on your back with your arms at your sides. Lift one leg off 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 five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg.
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Relaxation in standing position

Stand with your feet slightly apart. Place your hands in the small of your back. Keep your knees straight. Bend backwards at the waist as far as possible and hold the position for one or two seconds.
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Back streching

Put your arms over the armrests at your sides. Lean to one side, with your arm reaching toward the wheel of your chair or where the wheel of your chair would be and hold for 10 seconds. Repeat on the other side.
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Strenghtening leg muscles

Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch with knees bent to about 90 degrees. Count to five and slide back up the wall. Repeat 5 times.
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Stretch

Lay down on your back and pull your knees to your chest. Do it by grabbing the back of your knees while keeping the small of your back on the floor.
Straighten your legs at the knees and try to feel pull on your lower back.
Stop straightening your legs before it becomes uncomfortable or painful.
Hold the stretch for 15-30 seconds.
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Trunk stretching

Sit in your chair, rotate at your waist, and put both of your hands on one armrest and push down. Hold for 10 seconds and repeat on the other side. You should feel the stretch in your trunk.
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Back Extensions

Lie face down on the floor. Put you open hands, palm down, under your face. Keep your feet, knees, and hips on the floor. Lift your arms and shoulders in one motion off the floor while breathing out. Don´t look up. Lift with your back, not your head.
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Training for older person I

Take more time to warm up and cool down while exercising, because muscular adaptation and elasticity is generally slowed with age. Start exercising at a low intensity, especially if you have been mostly sedentary, and progress gradually.
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Ex. for prevention

Prevent back pain with a balance of abdominal exercises and lower back exercises.
According to the American College of Sports Medicine
the focus on abs alone is not enough.
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Aerobic conditioning program

Some of spine structures, like the disc, have a relatively poor blood supply and need body movements and aerobic activity to circulate nutrients.
Aerobic conditioning program like walking or bicycling is good choice for keeping your spine healthy and try to perform it at least three times a week.
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Beginning

In the very beginning, it is important to relax and concentrate on exercise. Try to put away everyday problems.
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Stretching

The best time for stretching is when your muscles are warm and elongated.
The part of body that you want to strech move slowly and gradually into each position. Hold it for several seconds before relaxing again. Repeat each stretch six to eight times. Never stretch a muscle to the point of pain. It indicates that you are stretching too hard.
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Stabilization of hip muscles

You can also sit upright in a chair with legs straight and extended at an angle to the floor. Lift one leg waist high. Slowly return your leg to the floor. Do the same with the other leg. Repeat five times with each leg.
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Maintain curves

Remember, when exercising:
Maintain the natural curves of your back during all activities.


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Rotation and flexion

This is a group of exercises for stretching your neck.
Bend head forward, return to starting position then repeat.
Tilt head toward shoulder, then slowly toward the opposite shoulder. Repeat.
Turn head slowly to look over left shoulder, then turn to look over right shoulder.
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Warming up

Before exercising, you should warm up with slow, rhythmic exercises;
Inhale deeply before each repetition of an exercise and exhale when performing each repetition.
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Warming up

Stand up. Put your hands on your hips, lean back and arch your back a little and keep your chin tucked in. Then, stand up straight again, keeping your hands on your hips. You should feel this stretch in your lower back. Repeat 10 times.
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Practicing

During exercises focus on what are you doing at the moment. Practice yoga very slowly and in every moment control your movements and breathing.
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Strenghtening hip muscles

Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise other leg and return. Repeat five times with each leg.
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Pain

You should do only those exercises that have been recommended to you. If you experience any discomfort other than muscle soreness, slow the pace or decrease the number of repetitions. Should pain persist, discontinue exercises and contact your physician immediately.
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Training for older person II

Second, make sure you start and finish exercise with very slow stretches.
Finally, it is greater fun when you find a companion to exercise with you. It´s more fun and it will help you stay on a regular schedule your weekly activity.
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Flexibility

Regular stretching helps keep muscles long and supple. Improve flexibility through basic stretches. You must do it gently and don´t bounce!
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Abdominal Crunches

Lie on your back, with your knees up and the small of your back on the floor. Lift your shoulders off the floor. Breathe out as you come up. You should lift by squeezing your lower abdominal muscles. Don´t lift with your arms or your hips. Lower yourself back down and repeat.
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Stretches

As you build strength with crunches, you should also stretch to improve flexibility.
A cause of sore backs is often lack of flexibility and strength in back and abdominal muscles.
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Injury-free body?

Did you know that regular exercise could slow the aging processes in your muscles? But not only that, it makes your body (and back!) flexible and injury-free.
According to a study from the University of Buffalo endurance training in rats made their muscles more resistant to injury than muscles in sedentary rats.
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Purpose

Purpose of medical exercises for back problems is to decrease the strain on your back, to strengthen, stretch and relax trunk, hip and leg muscles. These exercise programs will help to relieve lower back pain.
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Relaxation in laying position

Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day.
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Exercise program

Before beginning any exercise program, you should discuss the program with your doctor and follow the doctor´s advice. It is important to exercise regularly, every other day. By following program on a regular basis, you will see improvements in your posture, work endurance and athletic performance.
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Strengthening

For decreasing pain in neck and upper back, it is important to maintain muscular balance in this area.
You can accomplish that by strengthening the trapezius muscle (daily activities make them over-stretch), rhomboids (poor posture makes them weak) and
neck muscles.
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Location

Try to practice yoga always on the same location. Choose some peaceful place. Sit on blanket, put some smooth close and take of your shoes. Now you´re ready for yoga exercises.
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Vestibular exercises

If you have problems with dizziness or vertigo try vestibular exercises, off course under supervision of physical therapist. These exercises are based on the rationale that through repeated exposure to the specific stimulus causing the vertigo, the brain will habituate or attenuate the vertigo response.
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Relaxation ex.

Make yourself comfortable. Take a deep breath (clear down to your belly button), again; now, squeeze your palm, hold for a few seconds; then relax and let your fingers and palm flaccid. Stay relaxed twice longer then tense, then breath deeply again. Progress through your body: legs, abdomen, back, neck, face.
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Stabilization of abdominal muscles

Sit up straight and then move your lower back toward the chair, holding in your abdominal muscles. Since this is a strengthening exercise, you want to hold it for five seconds and repeat five times.
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Strenghtening back muscles


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 five times with each leg.
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Timing

Practice yoga 40-60 minutes every day. It is best to exercise in the morning, but you can do yoga whenever it is convenient for you. Try to do it on empty stomach or 3-4 hours after the meal.
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