Performing the exercises 2 to 3 days a week will maintain strength and range of motion in your back. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your spine. Length of program: This spine conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Gluteus maximus (buttocks) (middle and lower back).Latissimus dorsi (side and middle back).Internal oblique rotators (side and lower back).External oblique rotators (side and lower back).dorsi (standing version) 63 Levator scapulae (version 1) 42 Levator scapulae. Target Muscles: The muscle groups targeted in this conditioning program include: Gluteus maximus Gluteus medius and minimus (standing version) Gluteus medius. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Keeping these muscles strong can relieve back pain and prevent further injury.įlexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Strength: Strengthening the muscles that support your spine will help keep your back and upper body stable. Following a well-structured conditioning program can also help you return to sports and other recreational activities. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.Īfter an injury or surgery, an exercise conditioning program can help you return to daily activities and enjoy a more active, healthy lifestyle. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision.
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