E X E R C I S I N G F O R H E A LT H P R A C T I C A L
T H E
F I R S T
R A D O N
H A N D B O O K
S P A
I N
T H E
W O R L D
T H E F I R S T R A D O N S PA I N T H E W O R L D
Before you start exercising... Well done for deciding to do something for yourself and your body. Before you start to exercise, read a few things you should know. Indeed, you should be sensible about training and do it the right way, so the movement brings benefit and not harm to your body. Exercise regularly at the same time. Do not exercise immediately after eating, wait at least for 2 hours, stomach and intestines should be empty Exercise in a safe environment, where you cannot injury yourself ensure the correct starting position and the correct execution of the exercises When exercising, don’t push over your level of fitness and overall health concentrate on the movement and sense what you feel Start with simpler exercises, after mastering them move to more complex exercises• exercise slowly to the feeling of stretching, not pain
Do not hold your breath Do not exercise to exhaustion If you feel unwell, have pain, do not stop exercising, but reduce the intensity regular exercise brings success as well as good mood Exercise with enthusiasm, you‘re doing it just for yourself we exercise once or twice daily after consultation with a physiotherapist exercises should be painless, we exercise for joy
Pictograms used for these exercises:
Good luck on the way towards desired mobility.
mat
ball
chair
hayrack
Dear Readers, It is generally known that the advances of civilization and, above all, the development of technology have become instruments in making our lives more comfortable and, in particular, sedentary. The lack of movement causes various difficulties. Do you also believe that you get enough movement when at work, at home, in the garden or during your daily rushing about? So why does your back or neck hurt when you did nothing too demanding? Why can’t you catch your breath? Why do your legs swell up or you lack energy even though you’re still young? And even if you’re not, why shouldn’t you be in better condition at your age? It’s enough to think about it and then start doing something about it. We shall introduce you to simple exercises that you can do whenever you have a bit of free time for yourself. Perhaps then you will discover that even these simple exercises give you strength, even the desire to do something more for improving your condition. In many cases it keeps psychological weariness in check and prevents backaches. We are certain that most of you know it is true that regular exercise can make you aware of how important correct movement is for improving the quality of life. The physical therapists at Jáchymov Spa wish you much desire, but also patience on your way towards healthy living.
EXERCISES FOR HIPS AND KNEE JOINTS F O R
P A I N - F R E E
M O B I L I T Y
O U R
R E C O M M E N D AT I O N
Get
adequate movement, but do not overburden your joints. Properly alternate between sitting and standing, between movement and rest. Better to avoid walking down steps or hillsides.
a bike, go swimming or walking along a flat surface. Crucial is not to exercise too intensely, by which your joints are subject to wear or swelling. Think about your optimum body weight; lose excess weight with a full and calorie-balanced diet.
Take
the strain off your joints if they hurt. When rising from a sitting position, you can bend your torso forward and lift yourself using your hands. For severe pain, use a cane for support. Do not sit on deep or soft sitting surfaces or on low couches.
Wear shoes with low heels and soft soles. Do not carry heavy items.
Exercise the muscles of your lower limbs every day. Excellent for this is to ride
Avoid long periods of standing or walking.
All of the following exercises are good even for patients with osteoporosis. Exercises not suitable for patients with TEP of the hip joint are indicated with the pictogram:
1
TEP
2
Starting position: lying on your back Commencing exercise: move your legs as if riding a bicycle Careful: do not bend the small of your back!
Starting position: lying on your back, one leg resting on its foot Commencing exercise: grip the other leg under the knee with your hands (e.g. using a towel), lock your knee with toes pointed towards your face. Switch legs, and then exercise with both legs at the same time Careful: do not lift your pelvis!
5
3
4
Starting position: lying on your back, place a rolled up towel, overball or pillow under your knees Commencing exercise: alternately push your knees to the floor Careful: do not lift your heels off the floor! 5
Starting position: lying on your back Commencing exercise: pull your toes towards your face, knees pressed to the ground Careful: do not arch your lower back!
6
Starting position: lying on your back, one leg resting on its foot Commencing exercise: lift the outstretched limb, toes to the face Careful: do not arch your lower back and do not bend the knee of the leg you’re lifting!
Starting position: lying on your back Commencing exercise: draw in your right knee toward your stomach, push your left leg toward the floor, stretch out your left heel
Exercising from both sides
Exercising from both sides
7
8
Starting position: lying on your back Commencing exercise: grab your right
Starting position: lying on your back,
leg below the knee and stretch it out toward the ceiling while pushing with the heel of your left leg
Commencing exercise: move your
Exercising from both sides 6
TEP
feet close to one another, legs bent knees away from one each other, relax and hold for half a minute
9
TEP
10
Starting position: lying on your back, bend your legs, feet next to each other Commencing exercise: turn the right knee inward toward your left heel - hold it, then the other side Careful: do not lift your sides!
TEP
Starting position: lying on your side Commencing exercise: stretch out the upper leg upward toward the ceiling, toes turned toward the floor Careful: do not allow your side on top to bend backwards!
Exercising from both sides 11
TEP
12
Starting position: lying on your side Commencing exercise: extend the out-
Starting position: lying on your abdo-
stretched upper leg backwards Careful: do not allow your side on top to bend backwards!
Commencing exercise: alternately bend
men your right and left knees
Exercising from both sides 13
14
Starting position: lying on your abdomen, feet balanced on the big toes Commencing exercise: both knees locked, flex your buttocks Careful: do not lift your pelvis!
Starting position: lying on your abdomen
Commencing exercise: alternately lift your outstretched legs, flex your buttocks Careful: do not lift your pelvis!
7
15
TEP
16
Starting position: lying on your abdo-
Starting position: sitting on a chair, back
men, bend your knees
straight
Commencing exercise: hold your knees
Commencing exercise: alternately flex
together and move your shins away from each other, hold for half a minute
your right and left legs, draw your toes towards your face, afterward stretch out both legs Careful: do not lift your leg above the chair! 18
17
Starting position: sitting on a chair Commencing exercise: use both hands
Starting position: sitting on the edge of a chair, legs together Commencing exercise: place your hands on the outer part of your knees, push your knees apart against the force of your hands
to pull your right and left knees to your abdomen
19
20
Starting position: sitting on the edge of a chair, feet together, knees together Commencing exercise: place your hands on the inner part of your knees, press your knees together against the force of your hands
8
Starting position: sitting on a chair, legs slightly apart, both hands on one knee
Commencing exercise: push your hands against your leg, push with your knee up against your hands
Exercising from both sides
EXERCISES FOR THE LUMBAR SPINE T O
P R E V E N T
L O W E R
B A C K
P A I N
O U R
R E C O M M E N D AT I O N mend exercising in the sitting position in the event of problems with intervertebral discs. Think about the right starting position and perform your exercises correctly. Do not perform any exercises or assume any positions that could cause you problems. Try them later, or else skip them. Sufficiently relax between individual exercises and do not forget to breathe. Try to maintain the exercise procedure. The first part consists of exercises focused on free movement and stretching your muscles, then come the exercises for strengthening them.
Develop a regular exercise schedule. Slowly do your exercises until your muscles feel stretched, do not work through pain. We generally start exercises focused on pain in the lumbar spine region in the lying position. This way the spine has the least amount of pressure on it (4 times less than in the standing position and 6 times less than in the sitting position). The set of exercises we’re presenting here is good for starting your movement activities. As the problem decreases, switch to a kneeling or standing position. We do not recom-
1
2
Starting position: lying on your back with bent knees, knees and feet apart to the width of your pelvis, arms freely lying alongside your body, head centered with the chin lightly pressed down against your neck (if your head remains tilted back, put a suitable pillow underneath it), breathe freely. Commencing exercise: flex your buttocks, including your abdomen (point your navel towards your head) to lightly push your spine until it is touching the mat (we do not push with force), then relax it. Repeat this exercise several times and combine it with breathing: breathe in when flexing – hold your breath – exhale when you relax your muscles. Careful: do not bend your spine – by moving it away from the mat! Do not suck in your navel. Do not tilt your head back!
Starting position: the same as for exercise no. 1.
Commencing exercise: inhale and as you exhale pull in your bent knee toward your abdomen and at the same time your forehead toward your knee. Do this exercise by alternating your left and right leg 5 times until the muscles along your spine feel stretched. Careful: do not move your chin toward your knee in place of your forehead, do not tilt your head backward! Do not hold your breath!
11
3
Starting position: the same as for exercise no. 1.
Commencing exercise: stretch your leg upward and lock your knee with your toes pointed toward the knee so that the muscles on the rear side of your leg feel stretched. Alternately repeat this exercise for each leg 5 times one after the other. Careful: do not lift the lower limb too high; do not lock your knee! Do not tilt your head backward! 4
5
a
a
b
b
Starting position: lying on your back, each hand grips one knee from the front, arms are stretched out at the elbows, shoulders are relaxed, slightly tilt the chin downwards. Commencing exercise: breathe in and then out while pulling your relaxed knees towards your abdomen and until the muscles around your lumbar spine feel lightly stretched. Variant: push your knees against your hands for 5 - 7 seconds, breathe in, and then relax while breathing out and pull your relaxed knees towards your abdomen. Careful: do not pull your knees with force; do not generate too much pressure against your hands! Your shoulders relaxed, do not draw them up towards your ears! Do not lean your head backward! 12
Starting position: lying on your back with bent knees, feet and knees together, arms stretched out sideways (palms turned up). Commencing exercise: turn your bent knees to one side while turning your head to the opposite side to achieve a feeling of light stretching. During this exercise your shoulders remain in contact with the mat, your feet are constantly together. Variant: for painful conditions (prolapsed discs, operations), the feet remain in constant contact with the mat and your knees are only slightly turned to the side, keep your head straight. Careful: do not lift your shoulders off the mat! Do not tilt your head, rather turn it! Do not curve your lumbar spine! Exercising from both sides
7
6
Starting position: the same as for exer-
Starting position: the same as for exercise
cise no. 1.
no. 1.
Commencing exercise: flex your buttocks,
Commencing exercise: pull your knee
including abdominal muscles and with each inhale lift your pelvis off the mat (your thighs and torso stay in one line; shoulder blades remain on the mat). Put your pelvis back down on the mat and exhale, relax your muscles. Careful: Apply sufficient tension to your muscles, do not lift your pelvis too high, do not curve your spine! In the event of a muscle cramp on the rear side of your thighs, lift your pelvis up slightly for a short period. Then put your pelvis back on the mat while completely relaxing your muscles.
towards your abdomen with both hands, stretch out your other leg and lock it at the knee (push your popliteal fossa towards the mat). At the same time point your toes towards your knees. Stretch both legs alternately several times. Careful: The outstretched leg must be entirely locked! Do not raise your shoulders! Do not tilt your head back!
8 a
c
b
d
Starting position: lying on your back, your arms slightly stretched out sideways; your knee bent at a right angle between your thigh and shin. Commencing exercise: make several small and relaxed circles going inward with your bent knee. Next draw a large outer arch behind your outstretched leg, then place your
legs together. The switch to the outstretched leg is done quickly and freely („a light kick off�). Careful: Relax when making the inner circles! Do not make a stiff transition to the outer arch and stretching!
Exercising from both sides Note: This exercise is geared towards relaxing the sacrolumbar joint. 13
9
Starting position: lying on your abdomen, hands beneath your forehead, relaxed shoulders, heels slightly apart. Commencing exercise: inhale and flex your buttocks, hold your breath. Then exhale and relax your muscles. Repeat this exercise several times. Careful: do not lift your posterior off the mat! Do not draw your shoulders up to your ears!
10
11
Starting position: lying on your abdo-
Starting position: lying on your abdomen, hands beneath your forehead, shoulders relaxed, not raised. Commencing exercise: raise your outstretched leg slightly off the mat while keeping both sides of your pelvis in constant contact with the mat. Alternately repeat this exercise several times. Careful: do not lift your leg too high! Keep your pelvis stuck to the mat, do not twist in the lumbar spine region!
men, your head supported on your forehead, arms alongside your body, palms turned towards the mat. Commencing exercise: flex your buttocks, lift your arms off the mat to the level of your buttocks and keep distance between your shoulders and ears. Inhale lightly, without force, while lifting arms. Hold your breath for a second, then put your arms back on the mat and relax as you exhale. Repeat this exercise 5 times. Careful: do not lift your arms too high! Do not draw your shoulders up to your ears! The head has the tendency to tilt backward – do not support it on your chin! 12
13
Starting position: the same as for exer-
Starting position: lying on your abdo-
cise no. 10.
men, arms beneath your forehead, shoulders relaxed. Commencing exercise: bend your knee and bring your heel back to your posterior until the muscles on the front side of your thigh feel stretched. Keep your muscles stretched like this for a second. Repeat this exercise several times alternating between heels. Careful: do not lift your pelvis off the mat! Careful not to bend too much in the lumbar spine region!
Commencing exercise: flex your buttocks, lift your arms off the mat to the level of your buttocks and keep distance between your shoulders and ears, lift your forehead slightly off the mat (about 2 - 3 cm), focus your eyes on your chin – hold that position while inhaling. Then put your forehead and arms back on the mat, relax as you exhale. Careful: do not lift your head too high up, nor tilt it! Do not apply too much force or spurts during this exercise!
15
14
15
a
a
b
b
C
C
Starting position: the same as for exer-
Starting position: lying on your abdo-
cise no. 10.
men, with your head slightly turned to the side, arms slightly stretched outwards. Commencing exercise: bend your knee into a right angle and drag it along at the side as if crawling. Afterward grip your knee with your hand and pull it toward your body (your abdomen remains in contact with the mat), hold it like that for a second, then return to the original position. Careful: do not lift your pelvis and do not turn your body onto its side!
Commencing exercise: the same as for exercise no. 10, only with arms above the mat and gradually moving them from alongside your body until they are outstretched, perhaps holding them upwards while inhaling (keep your arms above the mat while moving them and do not draw your shoulders up towards your ears). Then lay your arms back on the mat while exhaling; then relax. Careful: do not lift your arms too high off the mat; your head will have the tendency to tilt backward! Do not draw your shoulders up to your ears! Do not perform this exercise in spurts!
16
Exercising from both sides
16
17
a
b
Starting position: lying on your side,
Starting position: lying on your abdomen, arms raised upwards and lying on the mat, your head supported by your forehead. Commencing exercise: mildly stretch your right leg backward and at the same time slowly lift your outstretched left arm off the mat while inhaling, then put it back down while exhaling, and relax. Alternate your limbs and repeat this exercise several times. Careful: do not arch your lower back and do not twist your body in the lumbar spine region! Do not lift your entire shoulder, which has the tendency to drift upwards to your ears, in place of your arm!
the lower arm folded up under your head, the free arm supporting your body with the hand against the mat, your legs together and stretched out in line with your entire body. Flex your abdominal muscles; mildly tilt your torso forward. Commencing exercise: lift your top leg so that you are moving only your hip joint. Your toes remain straight and can be pointed slightly downward. Repeat this exercise 5 - 7 times, then switch sides. Variant: for relaxing the sacrolumbar joint – lift the upper leg to the maximum height until the inner thigh feels stretched. Careful: do not turn your toes upward! The leg must be in line with the body, do not stretch your leg frontward!
17
18
19
Starting position: lying on your side,
Starting position: lying on your back
knees bent toward your abdomen, your lower arm folded up beneath your head, your upper arm stretched out in front of you. Commencing exercise: gradually lift your upper arm off the mat and at the same time swivel the upper half of your torso, including your head, and bring your arm around until it is stretched backward. Perform this movement while inhaling, return to your original position while exhaling. Careful: do not bend your back! Do not tilt your head backward! Warning: this exercise is not recommended for painful conditions associated with damaged intervertebral discs.
with bent knees, knees and feet are apart to the width of your pelvis, your hands are resting on your thighs. Commencing exercise: inhale, then lift your head while exhaling – lower your chin. Move your arms along your thighs in the direction of your knees. This movement ends when your shoulder blades come off the mat. Gradually go back to the original position, relax. Repeat 5 - 7 times, this number can be proportionally raised during the next exercise period. Careful: do not hold your breath! Do not tilt your head back! Do not raise your shoulders or bring them forward!
Exercising from both sides 20 a
b
Starting position: lying on your back with bent knees, knees and feet are apart to the width of your pelvis. One hand is lying on the opposite thigh, the other is lying freely alongside your body. Commencing exercise: inhale, then lift your head while exhaling – lower your chin. Your hand moves up along your thigh in the direction of the outer side
18
of your knee. Lift and slightly turn the upper half of your torso at the same time. This movement ends when your shoulder blade come off the mat. Gradually go back to the starting position. Careful: do not hold your breath! Do not tilt your head back! Do not lift your shoulders toward your ears!
Exercising from both sides
EXERCISES FOR YOUR C E RV I C A L S P I N E F O R
G R E A T E R
M O B I L I T Y
O U R
R E C O M M E N D AT I O N
Exercising to remove problems in your neck is best started off in a sitting position on a decent chair and in front of a mirror. You can check your position and the correct-ness of your movements, which is essential for this exercise, with your eyes.
1
We will not forget about your mid back, the thoracic spine, which is closely connected to your cervical spine.
2
a
b
Starting position: the same as for exer-
Starting position: sitting on a chair – do not support your back on the back rest, your hips are slightly higher than your knees, your knees are apart to the width of your pelvis, your spine, including your head, is straight, your eyes are fixed downward. Your hands are lying freely on your thighs, your shoulders are relaxed – almost sagging. Careful: do not move your head forward or tilt it backward. Do not bend your mid back forward. Your thoracic spine should be in line with your abdominal wall, not bent so that it is in front of it.
cise no. 1, only your arms are left dangling at your sides and your shoulders are relaxed. Commencing exercise: lift your shoulders up and back while inhaling. Then lower them and move them forward while exhaling. It should be a circular movement. Careful: your head must not tilt backward when lifting and moving your shoulders backward! You must make the circular pattern freely, not in spasms.
21
3
4
a
a
b
b
Starting position: the same as for exercise no. 1. The palm of one hand is fixed on the side of your head above the ear, your fingers are stretched out. Commencing exercise: mildly press with your head against your hand for a period of 5 seconds, then relax and repeat it. Place your hand back on your thigh, then lightly tilt your head to the same side where you had applied the pressure before. Careful: do not tilt your head backward! Keep your spine straight! Do not apply too much pressure with your head against your hand!
Exercising from both sides
Starting position: use one hand to support your chin from the side such that the middle finger is extended towards your ear lobe. Use your second hand to support your head above and behind your ear, with the fingers of this hand pointing to the back. Your head is straight. Commencing exercise: fix your eyes on the side of the hand that is supporting1. your chin and press your head in this direction against your hand for 5 seconds, making sure your head performs no movement. Then relax. Afterward repeat the application of pressure against your hand. Then lay your hands back on your thighs and easily turn your head in the direction where you had applied the pressure before – in the same direction. Careful: do not bend your head backward! Your spine must be straight! Do not apply a large amount of pressure against your hands! Do not forget to follow your movements with your eyes! Exercising from both sides
22
3. 2.
13
13
5
6
a
a
b
b
13
13 3. 2. 1.
3. 2. 1.
Starting position: the fingers of one hand in front of your chin, the other hand 13 on the back of your head. Commencing exercise: fix your eyes upward and at the same time lightly push with your chin against your fingers. Your head will incline backward, but your hand on the back of your head prevents this, so there should be no movement. After 5 - 8 seconds, breathe in, look downward toward your chin, breathe out and use your hands to make your head slowly nod, i.e. bringing your chin toward your neck until the area below the back part of your head feels lightly stretched. Careful: do not jut forward with your chin 3. together with your entire cervical spine! 2. 1. Do not forget to eyeball your movements!
Starting position: lock the fingers of both hands together and place them behind your neck so that the edge of your hand is just below the base of your skull. Commencing exercise: fix your eyes upward toward the ceiling. Tilt your head 3. 2. backward until it is resting on the edge of 1. your hands, thereby creating no movement. Lightly press your head against your hands for 5 - 8 seconds. Breathe in, then relax and breathe out while taking your eyes off the ceiling at the same time. Put your hands back on your thighs. Careful: the edges of your hands along your pinkies must be below the base of your skull! Do not apply too much pressure with your head against your hands! Do not forget to follow your movements with your eyes!
23
7
8
a
a
b
b
Starting position: we wrap one arm
Starting position: we wrap one arm
around the top of the head until the fingers are above the opposite ear, we let the other arm dangle alongside the torso (this arm can lightly grip the seat). Commencing exercise: mildly press your head against your hand for 5 - 8 seconds, then inhale, and when exhaling allow the head to tilt. With the arm accompanying the head, apply light pressure until the cervical muscles feel stretched out. Afterward, your head goes back to the basic position against slight resistance from your arm. Careful: do not turn your head in the tilted position! The opposite shoulder must be relaxed, do not lift it! Do not apply too much pressure with the arm tilting your head! Warning: this exercise is not good for problems with an intervertebral disc or an unsteady cervical spine.
around the top of the head until the fingers are lying at the nape of the neck on the opposite side and the nose is facing the elbow of the embracing arm. The second arm is dangling freely alongside your body. Commencing exercise: look up and at the same time apply pressure both upward and backward with your head against your hand. Then inhale, relax your head and while exhaling look down with your eyes to your shirt pocket. Lower your head in the same direction, with your embracing 13 arm accompanying it, slightly helping until the muscles on the rear side of the nape of your neck feel stretched. Hold that position for a moment, then return the head, against slight resistance of your arm, to its original position. Careful: your head must be slightly turned to the side of the embracing arm! Do not apply too much pressure with your arm against your head! Warning: this exercise is not good for problems with an intervertebral disc or an unsteady cervical spine.
Exercising from both sides
13
Exercising from both sides 3. 2. 1.
24
3. 2. 1.
9
10
a
a
b
b
13
13
Starting position: arms slightly stretched out, one hand turned so that the thumb is pointing up, the thumb on the other hand is pointing down (the fingers of the hand 13 are spread out). Commencing exercise: the head is turned to the side with the thumb pointing downwards in an attempt to see the palm 3. of this hand. At the same2.time, try to move 1. the thumb of the other hand so that it alternates between pointing up and pointing down. Try to alternate these movements of the hand and head rhythmically so that the head is always turned to the hand with the thumb pointing down. The attempt to see the palm will help with the correct execution of this exercise. Careful: Keep the movements in rhythm, 3. not too slowly! 2.
Starting position: stretch your arms out forward, with the palms facing the floor, 13 shoulders relaxed, your spine and head are straight. Commencing exercise: bend your arms at the elbow while turning your palms toward the ceiling at the same time. Draw your elbows to your sides and gradually bring them to behind your back while inhaling (your forearms remain even with the floor). Bring your forearms again forward and turn your palms at the same time to the floor in their original position. Careful: Keep your shoulders relaxed and do not lift them up toward your ears! Do not tilt your head backward while mov3. 2. ing your arms backward! Keep your spine 1. straight!
1.
31
25
13
11
12 3. 2. 1.
3. 2. 1.
Starting position: standing in a door-
Starting position: lying on your back
way, with one foot forward, the other backward. Your arms are stretched out sideways and bent at the elbows, your forearms are supported by the sides of the doorway. Commencing exercise: bend at the knee forward, with your whole torso moving forward until the mid-portion of your chest muscles begin to feel stretched. Hold this position, then return to the starting position. Careful: keep your spine straight! Do not tilt your head back!
with legs bent at the knees. Your feet and knees are apart to the same width as your pelvis, your arms are slightly stretched out sideways with the palms turned up toward the ceiling. Your head is resting on a pillow with a corner lined up with the middle of your cervical spine. The position of the pillow results in a slight inclination of the chin downward and subsequently to straightening out the cervical spine. The entire spine is lying on the mat, including shoulders and shoulder blades. Note: if your back is rounded (stooped) and your chest muscles shortened, do not force your shoulders to touch the mat. Your posture could get better with time. Commencing exercise: first inhale to the lower portion of your abdomen, then inhale to the middle part of your chest (around the ribs) and finally inhale into the upper part of your chest (below your breastbone). Inhale through your nose. Then exhale gradually in the same sequence as you inhaled (abdomen, mid chest, upper chest). Exhaling is done slowly by mouthing a „sh� sound, which has the narrowest verbal slit, and moreover makes exhaling a chore. Do this breathing exercise for 3 - 5 minutes. Important is to maintain constant contact of your spine and shoulders with the mat. Careful: do not lose contact between your lumbar spine and the mat when inhaling! Do not lose contact between your shoulders and the mat when exhaling! Do not tilt your head backward!
Exercising from both sides
26
We shall supplement exercises for the cervical spine with a block of exercises for the lumbar spine, specifically numbers 9, 12 and 14. The small group of exercises focused on the lumbar and cervical spine that we have presented here should be a pattern of sorts for your movement activity. You can of course expand this group and even add other suitable exercises to it. Exercising alone does not remove long persistent changes in the spine, but it can have a beneficial effect and prevent the situation from getting worse. It gets you back into the active life. Do not forget, however, that the effect of movement activities only bears fruit with regular and long-term exercising. We would like to remind you that it is also necessary to change poor-overtaxing habits that are often the cause of your problems or else make them worse. One practical feature is to supplement your exercises with suitable recreational sports. Try, for example, to discover the agreeable effects of walking, which is the one form of movement unique to man.
27
EXERCISING WITH THE OVERBALL F O R
R E L A X AT I O N
A N D
A
B E T T E R
S H A P E
O U R
R E C O M M E N D AT I O N
The „overball� can be bought in shops offering sporting goods and health aids.
Exercise slowly, always evenly, never jerking; you can injure yourself.
The softer the ball is, the more stable the position.
For greater difficulty, repeat the exercise more times or else add air to the ball.
1
2
a
a
b
b
Starting position: lying on the ball situated beneath the small of your back, legs bent, feet touching the mat Commencing exercise: draw your knee to your abdomen with your hands while exhaling and lifting your head, relax as you breathe in, alternate knees Careful: inhale and exhale correctly!
Starting position: lying on the ball situated beneath your mid back, legs bent, feet touching the mat, hands behind your head Commencing exercise: breathe in while pushing your elbows against the mat, breathe out while joining your elbows in front of your body and lifting your head Careful: inhale and exhale correctly!
29
3
4
Starting position: lying on the ball situated beneath the small of your back, legs bent, feet touching the mat Commencing exercise: alternately move your pelvis to the left and right, breathe freely Careful: do not turn your knees to the side! Do not thrust with your pelvis! 5
Starting position: lying on the ball situated beneath the small of your back, legs bent, feet touching the mat Commencing exercise: make circles with your pelvis on the ball
6
Starting position: lying on your back, legs bent, feet touching the mat, the ball between your knees Commencing exercise: press your knees together while inhaling, flex your buttocks, lift your pelvis, slowly lower your pelvis while exhaling, and relax
Starting position: lying on your back, one leg bent with the foot on the mat, the second leg straight, the ball situated under the heel Commencing exercise: stretch out the straight leg (long leg) while inhaling, draw it in while exhaling (short leg). Careful: do not bend the straight leg! Exercising from both sides
7
8
Starting position: lying on your back Commencing exercise: lower your chin to your chest while inhaling and press your head against the ball, relax while exhaling Careful: do not tilt your head back! Do not lift your chin!
Starting position: lying on your abdomen, arms beneath your forehead, the ball underneath one bent knee, the other leg is straight Commencing exercise: press your knee against the ball while inhaling, slacken while exhaling Careful: do not arch your lower back!
Exercising from both sides 30
9
10
Starting position: lying on your abdo-
Starting position: lying on your abdo-
men, hands in the praying position, bend one leg, slide the knee to the side, the ball is below the knee, the second leg is straight Commencing exercise: freely draw up the knee toward your elbow and back Careful: do not arch your lower back!
men, your forehead on the mat, stretch both arms above your head, the ball beneath one palm Commencing exercise: press your palm against the ball, stretching forward, briefly hold that position, relax, breathe freely Careful: do not lift up your head!
Exercising from both sides
Exercising from both sides
11
12
Starting position: sitting on a chair, legs
Starting position: sitting on a chair, legs
slightly apart, feet on the floor, the ball behind your head, hands folded up beneath the ball Commencing exercise: press your head back against the ball while inhaling, relax while exhaling Careful: do not lift up your head!
slightly apart, feet on the floor, the ball under your armpit, your arm bent at the elbow Commencing exercise: press the ball against your body while inhaling, relax while exhaling Careful: do not lift your shoulder!
Exercising from both sides
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13
14
a
a
b
b
Starting position: sitting on a chair and on the ball, feet on the floor, legs slightly apart, hands slightly outstretched Commencing exercise: alternately raise one bent leg up, slowly put it back
Starting position: sitting on a chair, legs slightly apart, feet on the floor, the ball between your ankles Commencing exercise: press your ankles toward each other, stretch out your legs, hold that position briefly, relax your legs, breathe freely Careful: do not tilt your torso backward!
15
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16
Starting position: sitting on a chair, legs
Starting position: sitting on a chair, legs
slightly apart, feet on the floor, arms bent in front of your body, ball between your palms Commencing exercise: press your palms together, hold that position briefly, breathe freely, relax Variant: extend the ball, tighten your shoulder blades inward Careful: do not lift your shoulders!
slightly apart, one foot on the floor, the ball beneath the other foot Commencing exercise: grip the ball with your toes and lift up, let down and relax Variant: press against the ball with force, hold and relax Careful: do not tilt your torso backward!
Exercising from both sides
17
18
a
a
b
b
Starting position: sitting on a chair, legs slightly apart, feet on the floor, hands slightly outstretched Commencing exercise: make circles with your pelvis on both sides Variant: sitting and hoisting your pelvis (frontward and backward) Careful: do not move your entire body!
Starting position: lying on the ball situated beneath the small of your back Commencing exercise: riding the bike (frontward and backward)
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P E LV I C F L O O R E X E R C I S E S T O
S T R E N G T H E N
T H E
M U S C L E S
1
2
Starting position: Lie on your back with knees bent, put your hands on your belly 9 9 (don’t press) Performing the exercise: slow breath in through your nose and watch the belly expand slightly, exhale through the mouth as when you blow out3 a candle, repeat 3 5-6x Mistakes: don’t pull in your belly while inhaling (eg. Paradoxical breathing) Options: the starting position sitting and 6 standing 6
Starting position: Sit on a chair, feet on the ground, knees and hips at the right angle, overball between your knees Performing the exercise: squeeze the ball between your knees, pull in the pelvic floor and abdominal muscles, breathe smoothly, remain in suspense as long as possible and relax, then repeat 3-4
12 12
3
4
a
a
9 9
3 3
b
b
6 6 12 12
Starting position: Lie on your back as in the first exercise, arms at your sides Execution of the exercise: breath in towards the pelvic bottom and abdomen, while slightly bending the back, then push the lumbar spine down and stretch the muscles of the pelvic floor and gently pull the pubic bone up, remain in suspense for 5 seconds and release Mistakes: don’t pull in rectum too much, concentrate more on the urethra
Starting position: as the third exercise, put half-deflated overball under the lumbar spine Execution of the exercise: a) swinging pelvis forward and backward (6-12 on the dial), b) swinging pelvis right to left (3-9 on the dial), keep a calm breath Mistakes: don’t lift the pelvis from overballs, do not to move your knees and head
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HOME EXERCISE F O R PAT I E N T S W I T H T H E D I A G N O S I S O F M O R B U S B E C H T E R E V
EXERCISE WITH RACKS We
recommend that you incorporate in your apartment hayrack / wall bars. If this is not possible find an alternative grip.
1
2
Grip the hayrack at about 1 m high up (possibly to do at a table or a chair), bend and spread your legs, pelvis is shifted in front of the heels. Inhale into your back and when you exhale move forward, elbows pointing toward the ceiling. Stretch as much as possible towards your pelvis. Repeat 3 times.
Hang up face towards hayrack, breath in, as you exhale hang up for 10 seconds with loosen muscles of the back and buttocks, legs stretch over heels.
3
4
The starting position is the same as for the exercise b) only fold your hands. Twist sideways and look up from under your arm towards the ceiling with an inhale. When you exhale, return. Do the same on the other side. Repeat 3 times.
Stand sideways towards the hayrack, arm closer to hayrack grips the lowest bar, the further arm grips the bar just above your head. Pull away from the racks during exhaling. Repeat on other side.
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EXERCISE SITTING ON THE CHAIR The basic rules for all exercises: You sit on the whole seat, do not lean back, feet and knees slightly
apart, knees enclose a right angle. 1
2
Exercise cervical spine in all directions. When tilting sideways help yourself by breathing and look like this: when you inhale look up, exhaling look down in the direction of the movement. During rotations, try to reach with your gaze a field of view.
Put your fingers on the shoulders, elbows move in circles (circling direction from the chest up, back and down)
3
4
Put your hands on your nape (fingers over each other), straighten the spine, pull your head up, shoulders down. Inhale and push your head against your hands. Do not change the position of the head, elbows still backward. Release the breath and slowly bend the head. Repeat 3 to 5 times.
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Sit on a chair astride. The backrest is in front. Place your left forearm on the backrest, with your right arm hold the backrest as far away from the body as possible. Inhale, look over your right shoulder and rotate the torso to the right with exhale. Stay in the acquired position and repeat 2 more times. Do the same on the other side.
EXERCISE LYING ON YOUR BACK
1
2
Bend the elbows, lay them next to your chest, forearms pointing towards the ceiling, fists clenched. Push your chest up while inhaling, try at least to lift up your shoulder-blades. While inhaling, release.
Lie on your back, legs stretched, arms at your sides. Take a deep breath and with an gradually begin pulling your head towards your chest. At the same time push your toes and heels into the distance. Relax with an exhale. Repeat 3 to 5 times.
3
4
Bend the right leg, place your foot below the left knee. Place arms next to your body so that the palms are facing upward. With a breath tighten the abdominal muscles and turn the right knee on the left, while the head to the right. The shoulder-blades and shoulders are pressed against the floor. Hold for several seconds, return while exhaling. Repeat 2 to 3 times and then swap limbs.
Bend your legs, feet propped up on the mat, arms at your sides, palms down. With the exhale tighten the abdominal and gluteal muscles, lift pelvis from the floor (vertebra by vertebra), inhale and slowly with an exhale gradually place them back on the floor. Repeat 4 - 6 times.
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EXERCISE ON YOUR SIDE 1
3
a
b
Lie on your left side, both legs bent, arms bend behind your head, elbows towards the knees. Curl up into a ball and inhale into the spine. Turn right elbow with your head to the right towards the back during the exhale. Inhale and exhale and return back. Do the same thing on the other side. Repeat 3 times.
2
The same exercise, only your arms are straight and go diagonally backward.
40
Lie on your left side, the head is on the left forearm. Bend your right leg and grip the instep with your right hand and while exhaling pull your leg towards buttocks until you feel a slight pull on the front of the thigh. While exhaling, push against resistance of your hand so that the tension increases on stretching area. Hold for about 10 seconds, release pressure and exhale. Slowly pull the foot toward the buttocks. Repeat 2 or 3 times.
EXERCISE IN KNEELING POSITION 1
2
a
b
The initial position the same as for the other exercise 1), while exhaling push in the abdominal muscles. By turning head to the left you begin to bow the body to the left, at the same time lift both legs and turn them also to the left - head and lower leg is turned towards you. While inhaling return to the starting position. Do the same on the other side. Repeat 3 times.
Kneel and rest palms on the mat at shoulder width distance. The distance of knees is determined by the width of the pelvis. Thighs and lower leg are at right angles. The head is in the extension of the body. While exhaling bend your head into an arch while squeezing the abdominal and gluteal muscles and arch your back. While inhaling bend your head backwards and flex in the loin. Repeat 5 times.
3
4
The same starting position, while exhaling push in the abdominal muscles, rotate the torso to the right and lift up your arm as high as possible. While turning your body also move your head and gaze of your eyes. While inhaling, return to the starting position. Repeat 3 times on each side.
These should be done also in position on the forearm.
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13
13
STRETCHING OF PECTORAL MUSCLES 13
13
1
2
13
13
Place your forearms on the door frame (or on the wall in the corner), elbows at shoulder height. Stand firmly, legs slightly apart. Inhale and exhale push your chest forwards. Stay in this position and with the next exhalation move forwards. Do not move the pelvis. Repeat 3 times.
Move the elbows higher up and do the same stretch as the exercise 1). 13
STRETCHING OF LOIN-HIP MUSCLES AND KNEE 1
42
Place your right foot on a step or low stool. The left leg is stretched, the body is in its extension, the heel should not come off. Inhale and exhale bend your right knee as much as possible. Do not go back and repeat 3 times. Feel the tension on the front side of the left thigh and the left knee. Repeat this with the other leg.
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