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30. Now, I am about to show you the most simple low back stretch, one that most of you already know. But, I am going to add a little twist to it that will increase the effectiveness of this low back stretch exponentially!
29. How about we do a few low back stretches? These are simple to do and you don't really need anything to do them, except perhaps for an exercise mat. This exercise is for stretching the low back muscles, just above the buttock.
28. Many folks have pain in their buttocks and some sciatica pain (leg pain) associated with it. A common culprit of this pain is the piriformis muscle. The piriformis muscle, when spasmed, can cause significant butt pain, as well as choke off the sciatica nerve (more common to happen in women). This Piriformis muscle stretch will help to relax that muscle and relieve some of your pain. Many of our patients do this stretch on a regular basis. We recommend it to women who have had babies or are currently pregnant, since this muscle is strained quite a bit by the growing baby.
27. While sitting on a therapy ball, leg raises can greatly increase abdominal and gluteal tone, while at the same time enhancing stability of the low back.
26. In this exercise we go straight to the bridge position. The bridge exercise also contributes to spinal stability by working on balance, glut strength, and ab strength.
25. The pelvic tilt is a great way to begin spinal stabilization. But, to advance and perform more complex stabilization exercises, we need to introduce a bridge exercise. The bridge from a pelvic tilt exercise is a great way to do this. Again, you will need an exercise ball for this exercise.
24. The most fundamental exercise for increasing stability of the low back is the pelvic tilt. This exercise will show you how to do that exercise with an exercise ball.
23. If you really want to feel your quad muscles burn from a really simple work-out, then the medicine ball wall glides are the answer. The therapeutic benefit you will get from this simple exercise is awesome. It is an especially effective exercise for knee surgery rehabilitation, since the quads, gluts, and hamstrings lose their tone awfully quick following surgery.
22. You can also use the medicine ball to strengthen your shoulders and forearms. This medicine ball raise exercise will show you how to do that rather simply.
21. You've probably done some form of a squat in a workout, but now we are going to make it a little more intense by teaching you how to do a medicine ball squats. This exercise will strenghten your quads, gluts, hamstrings.
20. Want to strengthen your arms? Easy to do with a medicine ball. Tricep Extension with medicine ball is designed to strengthen the muscles behind your arms (you know...where we get the flappy skin as we get older!)
19. Medicine ball crunches are a great way to tone up your upper abdominal muscles. Like a regular crunch but with the added resistance of the weight of the medicine ball.
18. We've already learned how to tone and strengthen the oblique abdominal muscles with an exercise ball. Now we are going to learn how to do it with a medicine ball.
17. Most of us are quite familiar with hamstring stretches and the need for them. As you know, the hamstrings are located at the back of the legs. However, a largely ignored muscle is the psoas muscle, also known as the hip flexors. This muscle is located on the front of each leg and is almost ALWAYS too tight on almost every person. So, here is a hip flexor stretch for you to keep that muscle limber. This is a very important muscle to stretch if you suffer from low back pain.
16. Everyone should be doing a calf stretch, along with a hamstring and hip flexor stretch every day. But, if you want to find out exactly how tight your calf muscles are, try this Calf Muscle Flexibility Check. You should be able to tell pretty quick how tight your calf muscles are.
15. We began calf muscle stretching with a simple calf stretch involving a balance board. This stretch is called a modified calf muscle stretch. The same muscles are stretched, but with a slightly different twist.
14. So many muscles to stretch, so little time!! If we took as much time stretching our muscles as we do strengthening them, we would be in excellent shape. Here is another leg stretch for you to do on a daily basis, especially if you are on your feet a good part of the day. This is the basic calf stretch.
13. Most of the patients that come to our office have some sort of posture abnormality. The most common postural fault is the forward head carriage, and rounded shoulders and mid back. You may even have this fault yourself. Well, this exercise addresses postural correction of that fault with this exercise designed for posture support.
12. Here is another great exercise for stabilizing your shoulder blades. However, this time the exercise is addressing Shoulder blade stability – mid traps and rhomboids, a slightly different direction and angle.
11. Do your shoulder blades stick out like chicken wings? Sounds funny, but this is a symptom of unstable shoulder blades. All you need to do is perform this exercise to increase Shoulder Blade Stability.
10. We haven't gotten into any exercises using resistive bands and exercise tubing. Well, here is one that addresses Shoulder strength (Deltoid) with Resistive bands or Tubes.
9. This is a variation of the hamstring stretches, which we covered in the last exercise tip. You can try both methods and see which feels better. Just remember to protect your back during either stretch by keeping it straight when you bend forward.
8. Strengthening your hamstring is a great exercise, but most folks have extremely tight hamstrings. I recommend that EVERY one of our low back pain patients do hamstring stretches, since virtually all low back pain sufferers have hamstring and hip flexor tightness. There are different ways to stretch the hamstrings, but we have found a couple of ways that we feel are better for the back.
7. You don't have to go to the gym and use a large piece of exercise equipment to strengthen your hamstrings. This tip will show you how to accomplish Hamstring Strengthening With The Therapy Ball. Very simple for a very important body part that gets neglected a lot. You always hear about athletes pulling their hamstring (i.e. Carlos Boozer, Utah Jazz). Now you know how to strengthen it. Don't forget to stretch it, too.
6. Now that you've warmed up with the Pre-Ankle stabilization exercise and you've become quite comfortable doing the Basic Stabilization exercise, you're now ready to move on to the Advanced Ankle Stabilization Exercise With The Rocker or Wobble Board. Doing this exercise daily will enhance your balance and spinal stability and you will be amazed how quickly your balance will be restored. Don't forget...all these balance board exercises will help strengthen and stabilize your injured ankle, too!
5. This is another exercise to help maintain balance and stability as well as help rehabilitate an ankle injury. It is the Basic Ankle Stabilization Exercise With The Rocker or Wobble Board and should not be done until the Pre-Stabilization exercise is performed without problem. The last thing you want is to get up on a wobble board and immediately fall off because you have absolutely no sense of balance.
4. Balance and stability are important for any person that wants to maintain good health as well as prevent future injury. There are a number of exercises available that can ensure that you will achieve better balance and spinal stability. We will go over some of these exercises, but before you perform any of them, you should do this Pre-Ankle stabilization exercise for the rocker board, balance board, and wobble board. This simple exercise will help you prepare yourself for more difficult and challenging balance exercises. These balance board exercises also help considerably for ankle sprains. Rehabilitating an ankle can be sped up quite a bit just by doing these exercises.
3. How are your tummy muscles? Weak? Don’t worry, most are. You just need to know that weak abs can contribute to low back pain! Here is an exercise to do with your therapy ball that will help tighten up your oblique abs. You also have rectus abdominals, which are covered in another exercise tip. Click here to learn this exercise tip: Therapy ball exercises to strengthen your abdominal oblique muscles. The picture looks alot like the rectus exercise; the only difference is the direction of force.
2. Your abdominals are made up of obliques and rectus fibers. The strengthening of the oblique abdominal muscles are covered in another exercise tip. Here we will explain to you how to strengthen the Main (Rectus) Abdominals With The Therapy Ball. Although the picture of the subject on the therapy ball looks exactly like the picture for the oblique abdominals on the therapy ball, the direction of force is slightly different.
1. Here is an exercise that you should do before you do any abdominal strengthening exercises. This is called the Abdominal Pre/Post Exercise Stretch and can be done on the same therapy ball that you do your stengthening exercises. The pictures show a 2-step process for getting into the stretching position on the exercise ball.