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| EXERCISES
TO PREVENT PAIN AND CONTRACTURES IN THE LUMBAR REGION |
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| 1 |
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Lay down on
your back with your legs stretched. Sense the
pressure of your body against the ground and
notice how your body is aligned to the floor.
Try to perceive the gap between your neck and the
floor.
Can you feel your neck touching the floor?
Do you feel your waist touching the ground firmly
or is there a gap between the floor and your waist?
How much pressure do your right leg and heel make
against the ground; is the pressure on the left
leg and heel similar to the right?
Check how your scapula and ribs on your right contact
the floor. Do the same with your left side. Notice
the difference in both sides.
Observe if both sides contact the ground symmetrically.
Notice the quality of your breathing.
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| 2 |
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Lie down on
your back bending your legs (the sole of your
feet on the ground). Place a rolled towel under
your neck.
Bring your right knee against your chest softly
while you breathe out. Return to the original position
while you slowly breathe in.
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Repeat
several times.
Do you feel any difference in the pressure of your back against the floor with
each movement?
Stretch your legs, one at a time, and rest for 1'. Do you notice any changes
in the side of your body you just worked on?
Repeat the same series of movements with your left leg.
Rest for 1'. |
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| 3 |
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Lie
on your back and bend both legs.
Interlock fingers
and place them under the nape of your neck. Now
try to bring both elbows together softly
while you breathe in. As you breathe
out, slowly lift your
head from the floor with your hands while
lowerin your chest.
When you breath in again,
slowly move your head and hands to the floor.
Your elbows will naturally spread out and your lumbar
spine will
flatten against the floor. |
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Rest for 1'. Repeat several times.
Return to your resting position, stretching out your legs.
Notice how your body feels against the floor now. |
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4 |
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Lie
on your back; bend your knees and lock
your hands behind your neck.
While you breathe
out, lift your head with
your hands as you lift your right knee; try
to touch your right knee and elbow togeter
until you feel strain.
Relax to the starting position while you breathe
in. |
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Do
not hurt yourself by straining too hard.
Repeat this sequence several times.
Observe which area of your spine is closer to the ground: both when your elbow
and knee get close together and when they pull apart.
Get back to the resting position. Rest for 1'.
While you rest, perceive how your right side is and compare it with your left
side. |
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5 |
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Lie on
your back and bend your knees. Lock your
hands behind your neck.
Repeat the previous exercise, except now
touch the knee and
elbow:
Get back to the resting position.
Rest for 1'.
Repeat it several times.
End the exercise returning to the resting
position.
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Do you notice any changes
in your body?
For instance, note if the space has narrowed between
your neck and the floor or your low back and the floor. Are more of your chest
vertebae touching the floor?
Do you notice any differences in your breathing characteristis?
Can you perceive any change at your breathing quality?
Turn to one side; sit and finally get up.
Does your standing posture feel diferent?
Try walking, do your legs feel lighter?
is your pelvis feeling more balanced? Are
your movements more graceful? Does your
back still hurt? |
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