Keep your back healthy this winter with these simple ideas. The winter months are upon us and that means all of those fun winter activities: snow shoveling, sledding with the kids, and negotiating those icy paths. Along with these activities can come the propensity for winter injury.
Warm up your back with the spinal rotation exercise to prevent injury and help back pain. To perform the spinal twist exercise Sit on the edge of a level surface Put your arms straight out in front of you and cross your arms Please sit up tall during this exercise to avoid damage Twist to [...]
The six-way neck stretch is great for warming up your muscles, and treating neck pain. At Spine Correction Center, our techs take our patients through this stretch as a part of most visits.
The piriformis stretch is useful for helping relieve sciatica pain if done correctly. Most of the stretches illustrated on the Internet are not specific to the Piriformis, and many of them are not particularly safe.
Sitting, standing, or lying on your back this exercise works the primary respiration muscle of the spine. This muscle also acts as a core stabilizer and is important for proper oxygenation of the brain.
This stretch isolates the pectoralis muscle “chest muscle”. This muscle can become very tight in patients who have carpal tunnel, neck pain, and double crush syndrome. To perform the exercise: Intertwine the fingers behind the back, and extend the arms down, feeling the pull across the chest area. Hold the stretch for 30seconds a day [...]
This is a good stretch for your glutes, legs, and low back when you have leg pain.
Stand with your feet apart and hands on the small of your back with fingers pointing backward. Bend backwards at the waist, supporting the trunk with your hands. Keep your knees straight. Hold for 5-10 seconds. Repeat exercise 3-5 times
The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability.
Simple squats off of the bed, or a chair that is approximatly 90 degrees. The glutes are primary stabilizers for the low back as well as having a major role in walking. In order for them to work effectively, they need to be strong. Off of a bed, or a chair, where your knees are [...]