SGBP Final 4

Make sure you do not have a medical problem before starting exercises Also, if you have heart disease and/ or severe hypertensio ...

 Uses hip flexors rather than abdominal muscles  Increases intervertebral disk pressure Let me show you how the intervertebral ...

Disc in extreme extension In backward bending (extension) the squeezed nucleus pulposus moves away from the spinal cord hence th ...

The exercises that you do should be back specific Caution No. 3 A key issue to be considered in assessing the possible efficacy ...

Low impact exercises tone back muscles without causing strain Caution No. 4 NEVER LIFT BOTH LEGS AT THE SAME TIME. Lifting both ...

Strengthening the muscles that support the back can prevent back pain from recurring and body temperature to allow your body to ...

You are more upright, you feel more centred and your back will feel like it is better aligned. After an hour or so, check your p ...

Some other points to remember: Don’t forget to stretch after exercising. Start with modest goals that you can achieve. Stay foc ...

Exercises These exercises should be done daily. Start with three to five repetitions of each exercise. If you can handle five re ...

1. FULL BODY STRETCH Lie flat on your back on the floor. Stretch your arms and legs to their limit. Point your toes towards the ...

3. HAMSTRING STRETCH Lie flat on your back on the floor. Raise the right knee, clasp both hands behind the knee or back of thigh ...

5. CAT EXERCISE Begin on all fours, hands directly under your shoulders and knees directly under your hips. Inhale as you drop t ...

6. PIRIFORMIS STRETCH Sit on chair. Place your left ankle over your right leg, just above the knee and lean forward. Hold for 10 ...

Quadriceps stretch The quadriceps muscles are located in front of the thigh. Shortened quadriceps can contribute to sway back (s ...

Pelvic tilt 9. ABS STRENGTHENING/ BACK STRETCH EXERCISE Lie flat on your back on the floor. Bend both knees and keep the feet on ...

10. MODIFIED COBRA POSE Lie in prone position on the floor. Keep your hands by your side. Keep your hips and legs on the floor a ...

12. BACK LEG LIFTS Stand erect behind a chair, feet together with hands gripping the back of the chair. Your feet should be abou ...

SITTING ON THE EXERCISE BALL  Feet flat on floor with hips and knees bent at a 90-degree angle.  Tighten abs.  Keep back stra ...

Preventive Measures Prevention of back pain is any day better than a cure since there is always a good chance that the back pain ...

 Stay fit – start gradually and do a little more everyday  Be patient. Remember that you may have good days and bad days. Do n ...