SPINAL EXERCISES

Regardless of the condition for which you are being treated, improving your posture through spinal exercises should be an important part of your fitness regime. Spinal exercises, correctly performed, are some of the best preventative measures one can take to circumvent back disorders. Not only will you enjoy the benefits of a healthier, stronger spine and better functioning nervous system, you will also look and feel better.

The best way to keep your back healthy and pain-free is to start a regular exercise program that increases the flexibility and strength of the muscles that support the spine. The following is a list of exercises. Repeat the exercises five to ten times each exercise session. Always check with Dr. Rothschild before starting any exercise program.

Lie with your back on the floor, knees bent, feet flat on the floor and arms crossed on your stomach. Raise your upper body slowly, until you are just halfway to a full sitting position. Hold for five seconds, then slowly return to the floor.

Lie with your back on the floor, knees bent, feet flat on the floor and arms crossed on your
stomach. Slowly lift your hips off the ground, being careful not to arch your back. Hold for five
seconds, then relax.

Begin in a face down position with your weight resting on your hands and knees, and your back and neck straight. Press your back upward by tightening your stomach and buttock muscles, and allow your head to drop. Hold for five seconds. Then relax muscles and allow back to sag,
making sure your weight is evenly distributed on both arms and knees. Hold for five seconds, then return to beginning position.

This is an isometric exercise to strengthen your neck. Press your palm against your forehead, then use your neck muscles to push against your palm. Hold for ten seconds and repeat six times. Then press your palm against your temple and use your neck muscles to push against your palm, holding for ten seconds and repeating six times on each side. Then cup both hands behind your head and use your neck muscles to press back into your hands. Hold for ten seconds, and repeat six times.