Spine Recovery
Description
Prepartion
Exercises
After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
- Strength : Strengthening the muscles that support your spine will help keep your back and upper body stable.
- Flexibility : Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
- Target Muscles : The muscle groups targeted are - Cervical spine (neck), Trapezius (neck and upper back), Back extensors and erector spinae (middle and lower back), Quadratus lumborum (lower back), Gluteus medius and gluteus maximus (buttocks)
- Warm up : Before doing the exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
- Stretch : After the warm-up, do the stretching exercises before moving on to the strengthening exercises.
- Do not ignore pain : You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
1. Head Rolls
- Sit or stand with weight evenly distributed and bring your chin toward your chest
- Roll your head to the right until your ear is over your shoulder and hold for 5 seconds
- Roll back toward chest and then to the left shoulder, holding 5 seconds
- Roll your head clockwise three times, then reverse direction three times
2. Kneeling Back Extension
- Begin on hands and knees with shoulders over hands
- Rock forward, round shoulders, and allow low back to drop
- Hold for 5 seconds
- Rock backward, sit toward heels, extend arms and hold for 5 seconds
3. Sitting Rotation Stretch
- Sit on floor with legs straight and cross one leg over the other
- Twist toward the bent leg and place hand behind for support
- Use opposite arm to deepen the stretch
- Hold for 30 seconds and repeat on the other side
4. Modified Seat Side Straddle
- Sit with one leg extended and the other bent
- Bend from hips toward extended leg and reach toes
- Round spine and bring head toward knee
- Hold 30 seconds, relax, and repeat on other side
5. Knee to Chest
- Lie on your back on the floor
- Bring one knee toward chest and pull gently
- Tighten abdominals and press spine into floor
- Repeat on other side, then both legs together
6. Bird Dog
- Begin on hands and knees
- Raise one arm to shoulder height
- Extend opposite leg straight back
- Hold 15 seconds and repeat opposite side
7. Plank
- Lie on stomach with forearms on floor
- Lift hips and knees off floor
- Keep body straight and hold 30 seconds
- Lower slowly and rest before repeating
8. Hip Bridge
- Lie on back with knees bent and feet flat
- Lift pelvis to form straight line
- Hold for 15 seconds
- Lower slowly and repeat
9. Abdominal Crunch
- Lie on back with knees bent
- Lift head and shoulders off floor
- Hold for 2 seconds
- Lower slowly and repeat
10. Back Extension
- Lie face down with arms extended
- Pull abdominals in
- Lift opposite arm and leg slightly
- Hold 5 seconds and alternate sides
Exercises
1. Head Rolls
- Sit or stand with weight evenly distributed and bring your chin toward your chest
- Roll your head to the right until your ear is over your shoulder and hold for 5 seconds
- Roll back toward chest and then to the left shoulder, holding 5 seconds
- Roll your head clockwise three times, then reverse direction three times
2. Kneeling Back Extension
- Begin on hands and knees with shoulders over hands
- Rock forward, round shoulders, and allow low back to drop
- Hold for 5 seconds
- Rock backward, sit toward heels, extend arms and hold for 5 seconds
3. Sitting Rotation Stretch
- Sit on floor with legs straight and cross one leg over the other
- Twist toward the bent leg and place hand behind for support
- Use opposite arm to deepen the stretch
- Hold for 30 seconds and repeat on the other side
4. Modified Seat Side Straddle
- Sit with one leg extended and the other bent
- Bend from hips toward extended leg and reach toes
- Round spine and bring head toward knee
- Hold 30 seconds, relax, and repeat on other side
5. Knee to Chest
- Lie on your back on the floor
- Bring one knee toward chest and pull gently
- Tighten abdominals and press spine into floor
- Repeat on other side, then both legs together
6. Bird Dog
- Begin on hands and knees
- Raise one arm to shoulder height
- Extend opposite leg straight back
- Hold 15 seconds and repeat opposite side
7. Plank
- Lie on stomach with forearms on floor
- Lift hips and knees off floor
- Keep body straight and hold 30 seconds
- Lower slowly and rest before repeating
8. Hip Bridge
- Lie on back with knees bent and feet flat
- Lift pelvis to form straight line
- Hold for 15 seconds
- Lower slowly and repeat
9. Abdominal Crunch
- Lie on back with knees bent
- Lift head and shoulders off floor
- Hold for 2 seconds
- Lower slowly and repeat
10. Back Extension
- Lie face down with arms extended
- Pull abdominals in
- Lift opposite arm and leg slightly
- Hold 5 seconds and alternate sides