Neck and back exercises are used to develop muscles to disperse the loads on our skeletal anatomy. Furthermore, muscles are developed to maintain proper posture.
Maintain each position, while breathing naturally, for ten seconds. Perform each exercise up to 20 times at a time. Exercises can be performed three to four times daily. The amount of exercise should be gradually increased.
Here are basic exercises to stretch and strengthen your back and supporting muscles. Try to work at least 15 minutes of exercise into your daily routine.
(Read this section before starting any stretching exercises)
Always check with your health care professional prior to starting a stretching program. If you have had a recent injury, surgery or have other health problems such as osteoporosis, or are just not sure if stretches are safe for you, it's even more important you check with your Doctor beforehand.
Never bounce into a stretch, move in and out of the stretch slowly.
Keep the stretches relaxed and easy. Never stretch aggressively.
Breathe slowly and deeply throughout the stretch. As you breathe out, let the body part you are stretching relax and let go.
Hold the stretch to your comfort point and pay attention to your body signals to determine the length of the stretch. A guideline would be to hold the stretch for 10 to 30 seconds.
Any stretch sensations should lessen with the stretch rather than increase.
Stop any stretches that cause abnormal discomfort, and seek medical advice.
Keep a good posture with any stretch that you do.
Press-Up Exercise:
Lie on your stomach, place your hands on the floor at eye level. Keep the hips down on the floor as you slowly straighten the arms. Keep the elbows (see illustration) in and the shoulders down. Hold for 10-30 seconds and breathe, then slowly return to the floor. Repeat three to four times.
Hamstring Stretch:
Lie on your back with legs outstretched on a firm surface. Pull your left knee towards your chest (see illustration) with both hands. Hold for 10-30 seconds while you breathe and slowly return to starting position. Repeat with opposite leg. Repeat with each leg three to four times.
Cat Stretch:
Get down on you hands and knees. Lift your head up and let the back and abdomen sink down. Hold for 10-30 seconds and breathe. Now slowly arch your back up and (see illustration) tuck your head under to look between your knees. Hold for 10-30 seconds and breathe. Repeat several times.
Hip Stetch:
Lie on your back on a firm surface. Pull one knee up to your chest with both hands. Hold the knee for 10-30 (see illustration) Seconds and breathe. Relax the leg down and repeat with the opposite leg. Repeat three to four times.
Hip Rotation Stretch:
Lie on your back on a firm surface. Bend the knees with your feet flat. Relax the knees and move the feet out sideways. Keep the knee and hip aligned and roll (see illustration) one knee at a time down towards the floor. Hold for 10-30 seconds and breathe. Repeat with the opposite knee. Repeat several times.
Back lengthening Stretch:
Lie on your back with your legs straight and your arms over your head resting on the floor. Stretch your arms and legs in opposite directions (see illustration). Hold for 10-30 seconds and breathe. Stretch limbs away one at a time or stretch one side at a time. Repeat several times.
Back Rotation Stretch:
Lie on your back with your arms outstretched at shoulder level. Place the right leg straight on the floor and bend the left leg. Place your left foot on your right knee. Hold the left leg with your right arm and roll it over the right (see illustration) knee towards the floor. Keep your left shoulder down on the floor. Hold for 10-30 seconds and breathe. Repeat with opposite side. Repeat three to four times.
Chair Stretch:
Sit in a firm chair (dining chair) Slowly bend forward to- ward the floor (see illustration) until you feel a mild stretch in your back. hold for 10-30 seconds and breathe. Repeat three to four times. (Consult your health care professional and don't do this exercise if you have osteoporosis)
