- Basic exercises for the lumbar spine1. Basic exercises for the lumbar spine 1. Basic exercises for the lumbar spine1. Basic exercises for the lumbar spine
width apart and the thighs are perpendicular;
the lower legs are parallel; the tops of the
feet are on the floor and the toes are pointing
backwards; put your hands on the floor, with
the wrists underneath your shoulder joints.
- Adjust the neutral lumbopelvic position.
- Maintaining the neutral position, with the left
leg perpendicular and the right arm unchanged,
stretch your right leg backwards, with the foot in
dorsiflexion, and stretch your left arm forwards
in line with the side of your trunk (Figure 6.31).
- Hold for 2–3 breaths, constantly feeling the
balance between the abdomen and the lower back.
- Repeat for the other side.
- Perform both sides 2–3 times.
- To finish bring your buttocks onto your heels
or on a folded blanket (exercise 1.9, Figure
6.16) and relax for a few breaths.
Variation
Lifting one arm and the opposite leg several times
quickly builds coordination; a sensible rhythm is lift-
ing the arm and leg with the inhalation, and bringing
them down with the exhalation. With more expe-
rience you can try different rhythms; be aware of
synchronizing the arm and leg movements.
Exercise 1.15: Shoulder bridge and
variations
Aims: strengthening and mobilizing the lumbar
spine.
- Lie on your back.
- Keep your throat relaxed throughout the
following sequence.
3. Keep your pelvis in a neutral position; bend your
knees, keeping the feet parallel and one foot
length away from the buttocks; knees and feet
are hip width apart; the arms are beside your
trunk, the palms are facing the ceiling.
4. While exhaling lift your pelvis, maintaining it in
a neutral position and contracting the buttock
muscles.
5. While coming down during one or two breaths,
feel your spine coming to the floor like a
necklace, one pearl after another.
6. Perform points 4 and 5 3–5 times as a slow,
rhythmic motion.
7. Then hold the lifted pelvis for 3–5 breaths,
balancing the action of the buttock and
abdominal muscles, and coming down as
described in point 5.
8. Lie on your back for several breaths, feeling the
relaxation in your lumbar and abdominal area;
knees either bent or straight.
Hint
To work more precisely put a brick or pad between your
knees (Figure 6.32) and keep the knees and feet at the
same distance; then follow points 2–8. With increasing
practice you may perform this exercise without a brick
and reduce the distance of the knees and feet.
Variation a
Additional aim: balance.
- Lie on your back.
- Keep your throat relaxed throughout the
following sequence.
Figure 6.31
Figure 6.32
