B.                  Start with 7 repetitions of each exercise and build to 20, unless instructed to do otherwise.

C.                Exercises should be done in both directions (i.e., flexion/extension, right/left, etc.) and in one continuous motion.  This constitutes one repetition.

D.                Movements should be smooth, effortless and painless.

E.                 Take a hot bath or shower for 10 minutes at the conclusion of your exercises (to relax your muscles).

Group I

(hands/knees on the floor and spread apart)

1.                  Arch back as high as you can in flexion/extension.

2.                  Look around upper arms while side-bending hips to the same side.

3.                  Alternate raising outstretched arms toward the ceiling.

Group II

(standing position)

1.                  Twist from side to side at waist level.  Keep arms outstretched and legs stationary.  Pick a spot on the wall directly behind you and try to look at the end of each twist.

2.                  Start with fists touching and in front of you, elbows out.  Pull arms back briskly and attempt to touch your elbows. 

3.                  Raise and lower shoulders briskly.  Start with 17 repetitions and build to 30 (e.g., add 2 each day).

Group III

(standing position)

1.                   

a.     Arch back and roll shoulders up and forward in a circular motion.  Begin with 17 reps and build to 30.

b.     Reverse directions.

2.                  Twist from side to side with elbows close to sides and legs together.  Begin with 17 reps and build to 30.

3.                   

a.     “Striptease Grind.”  Place hands on a chair at waist level and spread feet wide apart.  Rotate hips slowly in a circular fashion making as big of a circle as you can.  Begin with 17 reps and build to 30. 

b.     Reverse directions.

Group IV

1.                  “Traction.”  Hang from a bar or the top of a door with your hands (may have to bend your knees and/or put towel over the top of the door).  Feel the weight in your lower back (not arms).  Hang for as long as possible.  Repeat 3 times and build to 5 repetitions.  Rest for 15 seconds between reps.

2.                  Begin on all fours.  Extend opposite arm/leg outward, raise chin up and arch your back. Hold for 10-15 seconds, return to starting position and, without pausing, repeat in opposite direction.  Do 5 reps and build to 10.   (Add 1 each day.)  Increase time held to 30 seconds.

3.                  “Swan Dive.”  Place a pillow or stool under the pelvis.  Extend arms sideways and stretch them upward/outward, head back, legs upward/outward and apart.  Keep toes pointed.  Hold for 10 seconds.  Repeat 5 times.  Increase time held to 30 seconds. 

Group V

(prone position—see Group IV #3)

1.        

a.      “Scissor’s Kick.” Grasp edge of a stool, push trunk of your body upwards, tilt head back and arch your back as much as you can.  Slightly raise legs, separate and bring together quickly in a continuous, scissor-like motion.  Do in bursts of 15-30.  Rest for 10 seconds between bursts.  Repeat 5 times. 

b.      Repeat (a) in an upward/downward scissor-like motion.

2.                  Anchor your extended legs under an immovable object (i.e., table, sofa, bed, etc.) or have someone hold them.  Clasp hands behind your head, hold head back, and raise trunk into high arch.  (Stool should be positioned so that your trunk has free sway to move up and down; it should take great effort to hold your back up into an arch and the strain should be felt in the small of the back).  Hold for 10 seconds then rest.  Repeat 5 times and increase to 10.  Increase time held to 20 seconds.

3.                  Extend stiffened arms in front of you, tilt head back and raise your trunk into a high arch.  Hold for 10 seconds and then rest with arms extended in front of you and on the floor.  Repeat 5 times and increase to 10.  Increase time held to 20 seconds.

Helpful Hints

1.                  Never lift heavy objects!  Lift light objects by bending your legs, keeping your back straight, and then straightening your legs.

2.                  Do not make quick, jerky movements from the waist or hip.  Move only in one direction at a time by turning your whole body in a smooth movement.

3.                  Do not slouch!  Imagine yourself being pulled up and forward by a string attached to your breastbone (e.g., like a puppet on a string).

4.                  Sleep on a hard mattress (preferably orthopedic) or place a board under it. 

5.                  When watching long hours of television, lie comfortably on a hard surface (i.e., bed, sofa, floor) supported by pillows under your neck and in the small of your back or sit up straight in a good firm chair.

6.                  For back pain, use moist heat.  This increases circulation of the blood to the painful area and relaxes the spasm that caused the pain.

7.                  Only exercises (like those above) will bring you permanent relief of your back pain. Make them a part of your daily routine.

To learn more about healing and health optimizing therapies, go to www.NewHopeMedical.org or call NEW HOPE MEDICAL CENTER at (702) 476-0000 (direct line) or toll free (866) HEAL-NOW!