Daily Spinal Workout
These exercises are designed to strengthen, stretch and tone postural para-spinal muscles. They should not be painful. If you have difficulty performing them please check with your health care professional.
Position: Lay on your back and place a roll or towel below your lowest rib (above your pelvic bone), and another placed under your neck, snug against your shoulders. Keep knees bent and feet flat on the floor.
1. Lower/Mid Back: Grasp the right knee with both hands, and then pull that knee toward your chest as far as it will go. Repeat with your left knee. Repeat ten times with each leg.
2. Lower/Mid Back Part 2: Turn your head as far as possible to the left. At the same time, turn your knees and legs as far as possible to the right. Repeat to the opposite side. Do ten repetitions on each side.
3. Sit-up: Raise your upper body approximately ten centimeters off the floor while exhaling, then lower your upper body back to the floor. Motion should be smooth. Do not lift with your head, and use rolls or towels to support your neck and lower back if necessary.
4. Neck/Upper Back: Place rolls or rolled towels under your neck, lower back and knees. Press your head and neck back against the rolls for two seconds, relax and repeat ten times.
5. Neck/Upper Back Part 2 Press your head and neck back against the rolls or rolled towels. Then turn (rotate) your head to the right as far as it will go, hold for two seconds, relax and repeat to the left. Do ten repetitions on each side.
6. Neck/Upper Back Part 3: Press your head and neck back against the rolls or rolled towels. Then laterally bend your neck (bring ear to shoulder) to the right as far as it will go, hold for two seconds, relax and repeat to the left.