Therapeutic Exercises – Franklin, TN
Dr. Gil Center for Back, Neck, and Chronic Pain Relief
The following is a list of exercises you can perform at home. Many of them require tools, although many can be done only with your body. If you perform these exercises every day, you will increase your flexibility and, in some cases, your strength. Here are some therapeutic exercises for you to try:
Knee Into Chest Exercise
To stretch the back and glutes, try the Knee into the Chest exercise. Start by going into the position as if you were doing a regular sit up. Your knees will be bent with your feet on the floor. Then, bring your right knee to your chest with both hands and hold it for 10 seconds. Then put your foot back on the ground. Repeat four to five times and then switch to the other side. Finally, practice this exercise with both legs at once.
Single-Leg Reverse Curl
Lie down with your back against the floor. Have the right knee bent and the left leg flat. Your arms should be at your sides on the floor. Lift the left leg and bring it over the body. Bring it back down and switch sides.
Partial Sit Up
If you have back pain, you should try partial sit ups. This exercise works out the back muscles and strengthens your core without putting pressure on your lower back. To begin, go into the position as if you were doing a regular sit up. You should have your knees bent with both feet flat on the floor. Then, bring your torso and your head up toward your knees and hold yourself up for about five seconds. Repeat this exercise as many times as you feel comfortable with. Try to increase the number of times each day.
The hip roll is an exercise that strengthens your abs and your core, which is beneficial for your back. Lie flat on the floor with your arms out to the sides. Bend your knees and bring your feet up off the floor. Then, lower your legs toward the floor on the left. Bring them back to the center and go down to the right. Repeat this five to ten times.
Cat and Camel Yoga Poses
Start by going in a hands and knees position on the floor. Your hands should be positioned under your shoulders and your knees under your hips. Arch your back while you bring your head down. Then, bring your head and tailbone up so your back forms a “U” shape. Perform this stretching exercise twelve to fifteen times.
Low Back Extension
Lie on the floor on your stomach. Your hands should be down against your body. Bring your head and your upper torso up with the lower back muscles and hold it for four to five seconds. Bring yourself back down and repeat ten to fifteen times.
Start by lying with your belly down on the floor and your arms over your head. Contract your ab muscle and bring your arms and legs up. Hold this position for around thirty seconds. Remember to breathe while doing this exercise.
External Shoulder Rotations
Lie on your right side and put your arm under your head to support it. Your other arm should be on your torso with your elbow bent and your hand on the floor in front of your stomach. Rotate your shoulder and raise your forearm. Repeat this ten to fifteen times and then switch to the other side.
Internal Shoulder Rotations
Lie on your right side with your right arm lying next to your body and your elbow bent. Rotate that shoulder and bring your forearm over your belly. Repeat the movement ten to fifteen times and then switch sides.
Front Deltoid Raise
Begin in a standing position with your arms in front of you and your palms facing your thighs. Bring your legs shoulder distance apart and bend your knees. Contract your ab muscles and bring your arms straight out in front until they are parallel with the floor. Hold it and lower them.
Lateral Deltoid Raise
Begin in a standing position with your arms at your sides and your palms facing your thighs. Contract your ab muscles, bend your knees and bring your feet shoulder distance apart. Bring your arms out to the side until they are parallel to the floor. Hold it and lower them.
Slowly lower your ear down to your shoulder. Keep it there for five to seven seconds. Force it down a little farther. This stretches the side of the neck. Then, bring it up and switch sides. Then, bring the head back to look up. This stretches the front of the neck. Stop this exercise if it makes you feel dizzy or unbalanced. Then, put your head toward your right shoulder and then rotate it down, then switch sides.
Strength Neck Exercise
Put your hand against your forehead, then press your forehead against your hand while resisting with your hand. Perform six to ten repetitions. Then, do the same with your hand on the back of your neck.
Stability Ball Exercises
If you have a stability ball, use it for this exercise. Start by lying on your stomach; put it on the ball if applicable. Put your hands behind your head and contract your ab muscles. Tighten your glutes and use the muscles in your lower back to bring your chest and shoulders up.
Put the stability ball between the side of your head and the wall, and push the side of your head into it. Relax and then repeat.
Start in a standing position facing the wall. Put a stability ball between the wall and your head, and push your forehead into it. Relax and then repeat.
Put a stability ball behind your head and against the wall, and push the back of your head into it. Relax and then repeat.
Stability Ball Crunch
Lie with your back down on a stability ball with your hands behind your head or crossed over your chest. Perform crunches on the ball.
Double Leg Lifts
Lie belly down on a stability ball and put your hands on the floor. Bring both legs up so your body is parallel to the floor. Hold this for ten seconds, bring your legs back down and repeat it five to ten times.
Stability Ball Pushups
Lie belly down on a stability ball and put your hands on the floor. Roll forward so that your shins are on the ball. Do pushups this way.
Resistance Band Exercises
Single-Arm Lat Pulldown
This exercise requires a resistance band. Hold the band with both hands over your head. Bring the legs shoulder distance apart and bend the knees. Use your ab muscles and pull the resistance bands downward with one arm. Bring it back up and switch sides.
This exercise requires a chair. Sit in the chair and bring one arm across your body to hold the opposite chair arm. Look over your shoulder while you turn your middle and lower back. Hold this for fifteen to thirty seconds and then switch sides