Spinal Exercises for
Rehabilitation and Flexibility
Neck
rolls - Drop head gently toward chest. Slowly
roll head around to the other side and forward again. If you
cannot complete a full circle, go to the point of
restriction/pain and slowly go back the other way until you
reach that point on the other side. Repeat 5 times per side
and perform 2-3 times/day.
Posterior
Neck Muscle Stretch - Lace together fingers
and place in lap. Drop head gently toward chest. Place laced
together hands on back of head. Slowly try to look straight
ahead of you while at the same time applying resistance with
your hands. Use gentle resistance and stop if pain felt at any
time. Hold for 5 seconds and then relax neck and stop applying
resistance. Drop head further forward toward chest. Repeat 3
times and perform 2-3 times/day.
Side
Neck Muscle Stretch - Tip head as far as
comfortably possible to one side. Place one hand on your head
opposite of the side you are leaning toward. Try to straighten
head while applying gentle resistance to the straightening.
NOTE: Make sure you are attempting to straighten out your head
and not simply pushing tilted head up into your hand. Hold for
5 seconds and then relax head to the side, letting it drop
further. Repeat 3 times and perform 2-3 times/day. Also repeat
for other side of neck.
Shoulder
Shrugs - Slowly shrug shoulders forward (do
not go backward in this stretch) for 10 circles and perform
2-3 times/day.
Towel
Stretch - Hold a bath towel at each end out in
front of you so arms are straight. Slowly lift straightened
arms over your head and behind your shoulders. Stop at any
point where pain or limitation begins. Hold towel behind you
for 3 seconds and then slowly bring back over head to the
front. Repeat 3 times and perform 2 times/day.
Wall-pushups
- Stand close enough to a wall that you can touch it with arms
straight in front of you. Place hands and feet shoulder-width
apart. Bend elbows out to the sides as you bring your nose
closer to the wall. At end of stretch, gently squeeze shoulder
blades together if you do not feel enough of a stretch. Repeat
10 times and perform 2-3 times/day.
Upper
Back Stretch With Weights - Take a small
weight (2-5 lbs. for most people) and bend over a chair or
bench with one knee. Hold weight with opposite hand and let
arm straighten toward floor. Slowly bring weight up toward
your chest keeping arm close in to your body. Do not hold.
Repeat 10-15 times and perform 2 sets at once 1 time/day. Also
repeat with other side.
Knee
to Chest - While lying face-up, simply bring
one knee toward your chest. Hold for 10 seconds and repeat 3
times, 1-2 times/day. Then repeat with other knee and then
bring both knees to chest.
Superman
Exercise - Lying face-down on floor, rest neck
comfortably to one side (or prop forehead on a towel and look
down at floor) and raise alternating arm and leg toward the
ceiling remembering to keep neck relaxed. Repeat 10 times and
perform 2 times/day.
Hamstring
Stretch - While seated, cross one leg over the
other in a figure 4 position. Relax arms down by sides and
slowly lean forward trying to touch your chest to your leg.
Stop at point of restriction/pain. Repeat 3-5 times on each
side and perform 2 times/day.
Piriformis
Stretch - While lying face-up, cross one leg
over the other in a figure 4 position. Lift non-crossed leg
slightly off the floor while you hold the crossed leg's knee
with both hands. Gently pull knee toward opposite side of your
body (crossing it over you) until you feel resistance in the
deep buttock muscles. NOTE: The more you pull across your
body, the more stretch you will feel. Repeat on each side 3-5
times and perform 1-2 times/day.
**Before beginning intensive
exercise programs, consult with your Doctor. If you feel
dizzy, weak or pain when performing these or any exercises,
stop immediately and contact your Doctor.
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