THE
DECOMPRESSION
EXERCISE
1.
Lie on your back
with
knees
bent,
straight ahead. Knees
and
feet
hip
feet
distance
If your head is tilted back, place a pillow or folded towel
under it. Youalso
may
need
a pillow under your shoulders. (A tilted-back headis most frequentlyassociated
with.in
exaggerated thoracic kyphosis that results in forward shoulders and head.)
2.
Arms
at
tilted forward, place a towel
sides,
slightly
away
roll under
NECK.
your
from
body,
palms
Your elbows and shoulders should be at the same level. If your shoulders are
than your elbows, place support under your elbows.
3.
Stay
in
this
position
1-5
minutes.
This>< / exercise
• / • (1)>i tin
increases
••.
tolerance
iv< for on
lying
an//)<•
your(2)
back;
helps align
(3) relieves compression of the vertebral bodies; (4) helps the back torelax.
20
on
apart.
Your face should be parallel to the floor.
Have someone look at you from the side
lo
make sure that your head is not too far forward (chin toward chest) or backward (chin
pointing upward).
If your head is
Bodyposition
very
important
is for
this exercise. Follow
instructions
the
carefully,and usesame
the supports
(pillow,etc.)
for other
the exercises
that start from position.
this
flat
38
up.
highor
CHINTUCK/
HEADSLIDE/
HEADPRESS
1.
Lie onyour back as in the Decompression Exercise
(page
2.
Tuck chin SLIGHTLY towardyour chest (see
sidebar).
When you tuck your chin
properly, your
mouth
head slides slightly on the floor. Feel
the back
3.
Withyour chin tucked and neck
head downward into the floor (or
20).
remains closed
of your neck
If youplaced
towel
aunder
HEAD,your
beginwith
the
chin
tuck/head
slide.
Later,as
your neck muscles
to begin
stretch,you
will
also
able
be
to do
theHead
Press.
4. Hold 2-3 seconds, then relax.
Important: Start
this exercise
gently.
5. Repetitions: 3-5.
^^
This exercise(1) helpsre-align
the
/. /MI/M
head
over
theshoulders;
///<•
(2) stron/',thcii:
that holdthe head
>tiotit
<>l up
>n against
in, the<force
ofgravity;
(3) stretches
nnn,i:/t
••.the
the neck.
22
your entire
lengthening.
lengthened,press the your
back of
pillow, towel, etc.)
Do not tilt your head back as you press
it down.Touch
the
lightly with your fingertips
and feel
the neck muscles contract.
(Breathe outduringentiretuck/pressmovement.)
If youplaced
towel
aunder
NECKyour
in theDecompression
Exercise,
do not dotuck/head
chin
the slide;
dojustthe
head press.
and
39
back
of
your
neck
SHOULDER
PRESS
1.
Lie onyour back as in the Decompression Exercise
(page
20).
2.
Press shoulders downward toward the
floor.
If it is difficult to press both shoulders
at the
same
time, press
one time
at a
work up to being able to press both shoulders at the same
time. It may
also be
helpful to move your arms fartheraway from your body.
(Breathe out as youpress your shoulders back.Do not
hold your breath.)
3. Hold 2-3 seconds, thenrelax.
Do not "hunch"your shoulderstoward your ears. Do not arch
your
and do not "roll" your arms; keep
all the
motion
lower
back
in the
shoulders.
4. Repetitions: 3-5.
7/7/s exercise(1)strengthens
themuscles between
shoulder
the blades;
strengthens
(2)
the
muscles that extendthespineandholdyourback straight against
the
stretchgravity;
force
of (3)
es the muscles on thefrontof theshouldersand
chest, thus helping
rounded
correct
to a
or forward shoulder posture;
(4)
relieves compression
of
vertebral
the
bodies.
40
21
and
THORACICLIFT
1.
Lie on your back as in the
2.
Press both shoulders down toward the floor;
pressed back,
lift your mid-back
(between
Press harder
BuildsonShoulder
Press
Oiuitthisexercise you
untilcan
do theShoulder (page
Press
21)
with both shoulders.
than you did
Decompression
with
the
Exercise(page 20).
Shoulder
Important: Shoulders
remain
pressed
back.
shoulder blades. Do not try to
arch
your
lower
lift your mid-back,
that
is OK.
3.
Hold 2-3 seconds,
4.
Repetitions: 3-5.
then
keepingyour shoulders
shoulder
blades)
Press.(Breathe
Emphasize
back;
out as you
press
the
but if it
relax.
777/s exercise (1) strengthens the muscles betweentheshoulder blades;(2)strengthensthe
long back extensor muscles that holdtheback straight against
the
gravity;
force
of(3)stretches
the muscles across the front of theshoulders andchest;(4)relieves compression
verof the
tebral bodies in the thoracic spine, he/ping toreduce thoracic
kyphosis(dowager's hump).
41
offthefloor.
29
movement
between
arches
and
your
BUTTOCK
SQUEEZE
1. Lie on your back
A small pillow may be
with
placed
2. Arms at sides, palms
With arms at
legs
under your knees
up,
hip
to
be at the
as
tailbone
(Breathe out as you contract and hold the
distance
reduce
slightlyaway
sides, your elbows should
3. Squeeze buttocks muscles
tightest") and
lift
then relax.
4. Repetitions:
extended,
from
strain
the
same level
as
tightly
slightly
as
on the
body,
lower back
or
your shoulders.
possible
off the
buttocks.)
3-5.
If this muscleweak,
group
is
youmayhave difficulty isolating
it.
To contract
the
correct muscles,
pretendyou are
about
have
ato
bowelmovement
hold
and
have
it.to
This exercise(1)stretchesthe
muscles
on
hip;
(2)
front
strengthens
the the
of the
buttocks,
lower
back musculature, andupperhamstrings.
42
apart,
25
(say:
floor.
LEGPRESS
Whenyou are
comfortable
exercising
one legtime,
at a
do theexercise with both
legsat the
same time.
1.
Lie on your back as in the Decompression Exercise
(page
2.
Straighten right leg
down to the floor,
puff toes
the knee, extend the heef and press the
Imagine you are lying on the beach and want
the sand. (Breathe out as you
press your leg
down.)
3. Hold 2-3 seconds, then refax. Repeat. Re-bend
4. Repeat #2 and
5. Repetitions:
20).
and forefoot toward
entire
leg downward.
to
leave
the
an
knee.
#3 with the left leg.
4-6 presses with each leg.
This exercise(1)stretchesthemuscles
on the
front
of the hip,
the
heel cord,muscles,
calf
and the tendonsat thebackof the
knee;
(2)
strengthens
the
buttocks, upper hamstrings,
lower back, themuscleson the
frontof the
knee,
and the
muscles that your
pick
up foot
when youwalk.
^
26
44
indentation your of
leg in
PUMPS/
STRETCH
1
-
L/e
on
your back
heel
*
Re
Petition
ons: 10-
6&
45
27
Download PDF
Similar pages