Nine Exercises to Build and Maintain a Healthy Spine
PLANO, Texas, Oct. 13 /PRNewswire/ -- In an effort to educate people about spine health, Texas Back Institute shares "Nine for Your Spine." The release of these nine easy exercises coincides with National Spine Health Day, October 16, 2008.
National Spine Health Day was established to bring attention to and understanding about exercise as the most effective means of reducing the prevalence and severity of back pain. While the occurrence of back pain is widespread, the underlying causes are not. The best prevention for back pain is simple: exercise.
"Most people don't realize how important their spine is to their overall health," said Dr. Scott Blumenthal, a board-certified orthopedic spine surgeon who specializes in artificial disc surgery and sports-related injuries at Texas Back Institute. "Back pain is the second most common reason for visits to the doctor's office, outnumbered only by upper respiratory infections."
In recognition of National Spine Health Day, Texas Back Institute
shares "Nine for Your Spine," exercise tips to build and maintain a healthy
1. "Draw in" exercise
Lie on your back with knees bent. Imagine buttoning very tight
pants. Slowly "draw in" the lower abdominals, just below the navel,
and hold for 10 seconds. Keep the back as relaxed as possible, and
avoid flattening or arching the back. This exercise focuses on
strengthening the lumbar stabilizer muscles. Can be performed in any
neutral spine position (sitting, standing, walking, while working
Lie on the floor on your stomach, and place your hands in a push-up
position. Slowly push up with arms and allow the back to naturally
bend as if doing a standing back bend. Try to relax the lower back
as much as possible, and keep hips on floor. Perform 10 repetitions
with no hold.
3. Pretzel stretch
Lie on your back with knees bent; place opposite ankle on opposite
knee. Reach and pull bottom thigh up toward the chest until you have
a mild to moderate stretch. Perform two or three stretches on each
leg, holding each stretch for 30 seconds.
4. Prone leg raises
Lie on stomach with head and neck in comfortable position (such as
forehead on rolled towel). Slowly lift leg from hip as high as
comfortable and without rotating hip off floor. Alternate legs for
five to 15 reps (depending on your fitness level), and perform
one to two sets.
Lie on your back with knees bent and feet spread shoulder-width
apart. Slowly lift hips off floor until thighs and trunk are in
straight alignment, then slowly return to beginning position.
Perform five to 15 reps in one to two sets (depending on your
6. Chin tucks
Sit as upright as possible. Slowly tuck the chin by pulling your
head straight back over the shoulders without tilting head down or
up. Perform 10 reps without hold.
7. Neck stretches (side bend and rotation)
Tilt head slowly to the side, with your ear directly over your
shoulder. Hold 30 seconds, then relax and proceed to other side for
one to two reps on each side. Next, turn head (as if turning head
side to side as if to say "no"). Hold chin inline with shoulder 30
seconds with one to two reps each side.
8. Shoulder rolls
Roll shoulders backward in a circle for 30 seconds. Start with
little circles, and progressively make them bigger.
9. Scapular squeeze or rows
Stand as upright as possible, with elbows bent and arms relaxed by
side. Squeeze shoulder blades together and hold 10 seconds. Perform
five to 10 reps. Alternatively, you can do rowing exercises with a
resistive band or weight machine.
About Texas Back Institute
Texas Back Institute, one of the largest freestanding spine specialty clinics in the United States, was established in 1978 and provides comprehensive medical care for back and neck pain. Texas Back Institute is a back care leader specializing in spinal arthroplasty, minimally invasive spine surgery, spinal deformation and spinal oncology care. As an academic health care organization, Texas Back Institute has trained hundreds of physicians, scientists and allied health professionals. Its research institution employs state-of-the-art technology and is involved in the most clinical trials, including artificial discs. Texas Back Institute's professional staff includes board-certified spine surgeons, general surgeons, internists, chiropractors, physiatrists, pain specialists, exercise physiologists, and a team of physical and occupational therapists. Texas Back Institute's main clinic is in Plano, with locations in Denton, Fort Worth, Greenville, McKinney, Rockwall, Trophy Club and Wichita Falls, Texas, as well as Phoenix, Arizona. For more information, visit http://www.texasback.com.
|SOURCE Texas Back Institute|
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