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Low Back Pain Exercises Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems. If your back and abdominal muscles are strong, you can maintain good posture and keep your spine in its correct position. If your muscles are tight, take a warm shower or bath before doing the exercises. Exercise on a rug or mat. Wear loose clothing. Do not wear shoes. Stop doing any exercise that causes pain until you have talked with your provider. These exercises are intended only as suggestions. Ask your provider or physical therapist to help you develop an exercise program. Check with your provider before starting the exercises. Ask your provider how many times a week you need to do the exercises. Caution: If you have a herniated disk or other disk problem, check with your healthcare provider before doing these exercises. Exercises - Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead of your leg. Hold the stretch for 15 to 30 seconds. Repeat 3 times. - Cat and camel: Get down on your hands and knees. Let your stomach sag, allowing your back to curve downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds. Do 3 sets of 10. - Quadruped arm/leg raise: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side. - Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10. - Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don’t hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side. - Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times. - Extension exercise: Lie face down on the floor for 5 minutes. If this hurts too much, lie face down with a pillow under your stomach. This should relieve your leg or back pain. When you can lie on your stomach for 5 minutes without a pillow, then you can continue with the rest of this exercise. After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5 minutes. Lie flat again for 1 minute, then press down on your hands and extend your elbows while keeping your hips flat on the floor. Hold for 1 second and lower yourself to the floor. Repeat 10 times. Do 4 sets. Rest for 2 minutes between sets. You should have no pain in your legs when you do this, but it is normal to feel pain in your lower back. Do this several times a day. - Side Plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto your forearm so your elbow is directly under your shoulder. Lift your hips off the floor and balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds, then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute or longer. This exercise can be made easier by starting with your knees and hips flexed to 45 degree angles. Exercises to avoid It is best to avoid the following exercises because they strain the lower back: - legs raised straight and together - sit-ups with legs straight - hip twists - full sit-ups Sports and other activities In addition to conditioning your back, you need to condition your whole body. Physical activities such as walking or swimming can help strengthen your back. It is always best to check with your provider before you start any rigorous exercise program. Remember to begin slowly. Some sports can be harmful to your back. Good activities for people with back problems include: - walking - bicycling - swimming - cross-country skiing Sports that may be dangerous to your back because of rough contact, twisting, sudden impact, or direct stress on your back include: - football - soccer - volleyball - handball - golf - weight lifting - trampoline - tobogganing - sledding - snowmobiling - snowboarding - ice hockey Developed by RelayHealth Published by RelayHealth. © 2009 RelayHealth and/or its affiliates. All Rights Reserved.
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Ravan i čvrst trbuh Najbolji savjeti koji će ostvariti Vaše najveće želje, ravan, čvrst, zavodljiv trbuh kojeg će svi gledati s divljenjem. Riješite se neželjenih centimetara u vašem struku Najbolji i najholističkiji savjeti koji će ostvariti Vaše najveće želje, ravan, čvrst, zavodljiv trbuh kojeg će svi gledati s divljenjem. Dvije su priče koje će otkriti utjecaj spavanja, držanje tijela, prehrambenih navika, vježbanja i potrebe za vježbanjem. Riješite se bolova u leđima! Izbacite prsa u ležećem položaju Ova vježba ojačava mišiće prsa i leđa, te djeluje kao prevencija bolova u leđima. Kako vježbati: legnite na trbuh, Vaši bokovi i zdjelica su na podu, stavite svoje ruke ispod brade (legnite u poziciju za sklekove, kako bi se mogli odgurnuti ako bude potrebno) i: - Napnite leđne mišiće, - Podignite prsa za otprilike 30 do 35 stupnjeva od poda, - Zaustavite se i zatim se polako spustite u početni položaj. Vježbe za stolom - Podignite svoja koljena u sjedeći položaj. - Ovo je veoma praktična vježba za jačanje vaših trbušnih mišića u kojoj možete nositi visoke pete i suknju. - Kako vježbati: - Sjednite ravno na stolac bez ručki, - Primite se rukama za rubove stolca pored Vaših bokova, - Polako podižite koljena prema prsima i izdahnite istovremeno. Pazite da su Vam leđa pritisnuta uz naslon od stolca. Broj ponavljanja Napravite test i saznajete. Napravite koliko god možete trbušnjaka, vodite računa da su Vam noge čvrsto na zemlji, da su koljena savinuta, ruke iza vrata podignute oko 10 centimetara od poda (samo dok ne podignete ramena). Vježbu radite polako, podižite se 3 sekunde, stanite na 1 sekundu te se spuštajte 3 sekunde. Provjerite niže u tabeli koliki je broj ponavljanja prikladan za Vas.Broj ispravnih trbušnjaka Broj ponavljanja 1 - 5 1 6 - 10 2 11 - 15 3 više od 16 4 Na taj način dobit ćete broj ponavljanja koje trebate napraviti u svakoj seriji. Napravite tri seta s jednominutnom pauzom. Npr. Ako ste napravili 13 ispravnih trbušnjaka, sada napravite tri puta po deset trbušnjaka. Ne zaboravite se testirati nakon nekog vremena – zasigurno ćete primijetiti napredak i moći ćete napraviti više ponavljanja. Naprednija verzija: podignite noge paralelno s podom (koljena su još uvijek savijena) i nastavite kako smo rekli. Najgora situacija: Iznad 50 Ako Vam ovaj broj ne donese rezultate, tada neće ni 100 ni 200. Važna je kvaliteta izvođenja, ne kvantiteta. Kvaliteta oblikuje vaše mišiće. Ako želite da broj ponavljanja ostane i dalje izazovan, promijenite vježbe za jačanje trbušnih mišića. Trbušnjaci Najbolja vježba: trbušnjaci s podignutim nogama Obični trbušnjaci postaju učinkovitiji ako istovremeno podignete noge (koljena su još uvijek savijena) i držite ih paralelno s podom i pod desnim kutom u odnosu na pod. Ova vježba je učinkovitija zbog toga što gornji trbušni mišići rade više s obzirom da Vaše noge i bokovi ne rade ništa. Kako to napraviti: napravite gore opisanu vježbu - samo s podignutim nogama. Najgori scenarij: obični trbušnjaci. Ova vježba jača mišiće na Vašim bokovima, a da pritom gotovo i ne opterećuje Vaše trbušne mišiće. Ali zato opterećuje Vaša leđa. StrukNajbolja vježba: preponski trbušnjaci. Vježba koja je učinkovita za oblikovanje Vašeg struka. Kako to napraviti: - Legnite na leđa, savinite koljena i stavite noge ravno na pod; zatim stavite lijevi gležanj do desnog koljena. Stavite ruke iza glave, a ramena potisnite unatrag. - Polako podignite desnu ruku prema lijevom koljenu dok istovremeno podižete gornji dio leđa i polako ih rotirate. - Držite lakat u ravnini s uhom, a ne ispred Vas. - Zadržite položaj i polako otpuštajte. - Ponovite sa suprotnom stranom. Donji trbušni mišići Najbolja vježba: Ova vježba oblikuje Vaše donje trbušne mišiće. Kako to napraviti: - Legnite na leđa i stavite dlanove pokraj bedara. Stavite bokove i koljena pod kutom od 90 stupnjeva u odnosu na gležanj: bedra vertikalno, a donji dio Vaših nogu horizontalno, - Sada polako stežite mišiće, podignite bokove otprilike 5 do 10 centimetara od poda. Gornji dio Vašeg tijela i ruke su opuštene, - Zadržite položaj i polako otpuštajte. Slijedeća Misija: ravan i čvrst trbuh donosi pregled najvažnije hrane i pića, sportskih aktivnosti i kućne sprave za vježbanje koje će Vam pokazati put do savršenog trbuha.