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The 10-Minute Back Exercise Plan
Dr. Don Parkerson, Jr.
Many
of you have asked for a brief and concise set of back exercises. These 7 exercises can be done in 60-90
seconds each, meaning your daily back exercise routine can be completed in just
10 minutes.
Each stretch should be applied evenly and bouncing should be
avoided because a bouncing motion will trigger a spasm response in the muscle
being stretched. It is also very
important that you stretch both sides of your body equally to maintain balance
in your spine.
1.
Knees
to chest
·
Lie down on your back
·
Pull one knee
into your chest until you feel a comfortable stretch in your lower back.
·
Keep your back
relaxed and hold that stretch for 30 seconds.
·
Repeat the same
for your other leg.
2.
Pelvic Lift
·
Lie on your back
with knees bent, feet flat on the floor, and arms at your side.
·
Lift your hips
& pelvis by tightening your buttocks muscles. Hold the lift for 5 seconds and perform 10
repetitions of this movement.
3.
Abdominal Curl
·
Lie on the floor
on your back.
·
Keeping your
arms folded across your chest, tighten your abdominal
muscles while raising your head and shoulders to about 45 degrees off the
floor.
·
Hold that
position for 10 seconds, and then relax on your back again.
·
Repeat this
exercise 4-6 times.
4.
Hamstring
Stretch
For more detailed information on
hamstring stretching, please see my June 2007 article titled Stretch Those Hamstrings! CLICK HERE for that article.
·
While
sitting on a firm bed or table, bend forward at the waist, with one leg
straight, and reach forward toward your toes.
·
Try to keep your
knees as flat as possible, and slowly extend your hands toward your feet.
·
Hold
the stretch for 30-45 seconds, remembering not to “bounce” during the stretch.
·
Repeat
that stretch for your other leg.
5.
Forward Stretch
·
On hands and
knees, tuck in your chin and arch your back.
·
Slowly sit back
on your heels, letting your shoulders drop toward the floor.
·
Hold this
stretch for 45-60 seconds.
6.
Trunk
Extension
·
Lie on your
stomach and place your hands on the floor near the sides of your head.
·
Slowly push your
upper body off the floor by straightening your arms. Keep your hips on the floor and hold this
position for 10 seconds, and then relax your arms.
·
Repeat this
exercise 4-6 times.
7.
Arm
& Leg extension
·
Kneel on all fours with both hands and knees on the
floor. Extend Right leg back for 2-3
seconds, and then relax. Then, extend
your Left arm forward for 2-3 seconds, and relax.
·
Repeat the
process for your Left leg and Right arm.
·
If your balance
will allow, you may extend both the leg and arm at the same time. (see Picture)
To make stretching a consistent habit, a good idea is to stretch
every morning when getting up and again before going to bed. Think of these
exercises as good back hygiene and make them a part of your daily routine.
Just a
few words of caution:
·
If you have not
stretched in a while, you will probably experience soreness after your first
day. The best way to avoid extreme
muscle soreness from stretching is to start slowly and gradually increase your
intensity.
·
For those who
have had knee or hip replacements, please check with your surgeon before doing
these exercises.
·
If you
experience pains other than the typical muscle soreness, stop immediately and
consult your chiropractor or physician.
For further information on this topic, you may contact
Dr. Parkerson at 770.952.5353, by email at Parkerson@humberparkerson.com,
or visit our clinic on the web at www.HumberParkerson.com.
The Highest Level is the monthly e-mail newsletter of the
Humber Parkerson Clinic and is designed to empower our patients and the general
public to make informed decisions on issues of nutrition, lifestyle, and spinal
care. To receive The Highest Level each
month, e-mail your request to HighestLevel@humberparkerson.com.
© Humber Parkerson
Clinic 2007
September 2007 issue of The Highest Level
