Česky
We would like to provide you with at least basic information on how back pain can be prevented with correct posture and simple exercises. Correction of standing and sitting with good exercise can eliminate many pains at the same time. Below you will find options for suitable exercises. In our department, we will treat each of you individually, discuss suitable exercises together and teach you how to perform them correctly.
We look forward to your visit to us. Appointments can be made through the department reception: 311 555 503
Collective of physiotherapists of Hořovice Hospital.
Photo 1: Correction of standing - correct standing
Photo2: We can use the movement of the upper limbs to adjust to the correct standing position. We turn the hands with palms forward, remembering to straighten the head.
Photo 3: Correct sitting - hip joints are higher than the knees. Tummy tightened, shoulder blades straight, head on axis.
Photo 4: "Cobra" (extension) training to relax the lumbar spine
Execution: lying on the stomach, upper limbs supported under the shoulders - slowly raise on the arms until the upper limbs are extended. Hold for 1 sec, then slowly return to starting position.
Only the upper limbs work, head in extension of spine. Frequency: 10 repetitions - frequency during the day is determined by the therapist Expect to see improvement in the lumbar spine.
Photo 5: Higher position for advanced
Execution: lying on the stomach, upper limbs supported under the shoulders - slowly rise on the arms until the upper limbs are fully extended. Hold for 1 sec, then slowly return to starting position. Frequency: 10 repetitions - frequency during the day determined by the therapist. Expect modification of the condition in the lumbar spine.
Photo 6: Stretching the lumbar spine in the other direction (flexion)
Execution: starting position supports kneeling behind the hands. Slowly sit back on heels. In the final phase, it is possible to stay and breathe. Frequency: 5 repetitions, stay in position for about 10 sec and breathe. Expect to stretch and relax the muscles of the entire spine
Photo 7: Straightening the spine and strengthening the abdominal muscles
Execution: palm resting on the root of the hand, palm in support under the shoulder, head in extension of the spine, shoulder blades activated towards the heels, butt towards the heels. Frequency: 8 - 10 repetitions, each exercise lasting about 10 sec. Expect - activation of lower abdominal muscles, interscapular muscles, slight stretching (traction) in the lumbar and cervical spine.
PHOTO 8: Activation of the lower abdominal and interscapular muscles and lower scapular fixators, mild traction in the hips. The spine is straightened.
Frequency: 8-10 repetitions, in a position with about 10 sec. Expect - slight tightening of the hips (traction), activation of the interscapular muscles and lower scapular fixators, stretching (traction) of the cervical spine.
PHOTO 9: Activation of the deep abdominal muscles
Execution: Lower limbs elevated in flexion - more than 90° at the hip joint (flexion at all joints), lumbar region pressed against the mat, upper limbs turned palms up (in external rotation at the shoulder) head slightly supported, chin pulled to the mat (retraction) Stamina exercise - expect to strengthen the lower abdominals and deep abdominal muscles, strengthen the interscapular muscles and lower scapular fixators.
