EXTENSION AND FLEXION EXERCISES
This set of exercises is meant to tone and build paraspinal muscles at the back of the spine on either side of the spinous processes. These muscles make you look smart by holding the spine erect, the pelvis tilted forward, and the chest broadly expanded.
Hamstring Stretch: This exercise helps build up the thigh muscles, particularly the hamstring muscles.
Lie on the back with a towel that rolls up under the curve of the lumbar back. Place a rope around the heel of the right leg. With the knee straight, slowly lift the right leg with the cord towards the chest. Keeping the leg extended, bend only the foot towards the head. Slowly take the portion down to the ground keeping it straight. Then repeat with the other leg. Do this exercise 15 times.
Bridging Exercises: Lie on your back with your knees bent. Lift buttocks off the ground. Hold in that position. Extend the left leg at the count of ten. Repeat the exercise with the right leg. Repeat five times.
Abdominal Flexion with Spinal Stretch: This exercise is designed to strengthen the muscles of the abdomen. Lie down on the back with the knees bent and the feet firmly planted on the ground.
Assume the balanced pelvic position. Extend your arms in front of your body. Slowly and smoothly, rise to a sitting position, preventing the legs from falling off the ground. Then slowly and carefully lower the body towards the feet. Try to touch your toes. Release the pelvic balance for a while and hold the position for a count of ten. Repeat this challenging exercise five times. While performing this exercise body is not to be jerked. Don’t tuck your feet underneath something during the training. That will exercise the wrong muscles. This exercise is designed to restore loose muscles associated with the back to their optimal working lengths, at which protecting the back becomes second nature. The effective performance of the exercise may also lengthen short muscles.
Advanced Abdominal Flexion: This is more difficult and must be done after one is well-versed in other exercises. Lie on the back with knees bent relaxed and fingers of hands lightly touching the ears. Slowly raise the head until the shoulders leave the floor, count to ten, and remember to breathe normally. Repeat this exercise five times.
Oblique Knee Bend: This exercise stretches the oblique muscles at the hip, particularly the pyriformis. Flex the leg with both arms at the knee. Then bend it obliquely as if to touch the opposite nipple. Hold for the count of ten. Relax and then repeat the exercise with the other leg. Repeat the exercise 10 times.
This exercise stretches the muscles at the front of your hips. Lie at the edge of a firm bed with knees bent at 45 degrees and feet flat on the bed. Assume the ‘balanced pelvis’ position. Bring one knee to the chest, grasp it firmly below the kneecap, and press it against your chest. Slowly lower the other leg dangling it over the edge of the bed. Experience its hipflexors being stretched fully. Then return both legs to the original position.
Advanced Lumbar Rotation: Lie on your back with knees bent and heels next to your buttocks. Stretch both arms on either side. Rotate the hip to the left side. Then stretch the right leg by extending it at the knee. Then rotate the left arm to the right side without moving the head. Keep the crown in a neutral position.
Straight Leg Raising: Lie on the back and hold the arms to the side. Lift one leg without bending the knees and have a count of ten. Then bring it down slowly. Repeat the exercise with the other leg and repeat the performance ten times.
Simultaneous Both Legs Raising: Lie flat on the floor with arms to the side and slowly lift both legs up simultaneously to the point of comfort. Do not overstretch.
Single Knee to Chest Bend: Lie flat on the back. With both arms, lift one knee to the chest and count ten. Then repeat the exercise with the other leg. Do this exercise 15 times.
Double Knee to Chest Bend: Lying flat on the back, lift both knees to the chest and count to ten. Do this exercise 15 times.
Sit-ups: Stand with arms stretched. Squat and straighten the hollow in the back. Return to the standing position and repeat 15 times.
This exercise lets one know one’s limitation—how far joints can and should be moved typically. To get full motion, the joint should be transferred to the point of pain and held there for a moment, then moved slightly farther. Motion exercises should be performed gently if a joint is inflamed and painful; these stretching exercises can be performed as often as they do not cause severe discomfort. Sometimes, the performer can take assistance from another person, but the other person should not use force.
At the end of this set of exercises, the warm-up and stretching are over. The body is now ready for the main activity. This warm-up exercise automatically warms the cardiopulmonary system to a point where it is prepared to supply extra energy.
SET OF FLEXION EXERCISES
This set of exercises increases postural stability. It is based on the assumption that postural instability exists due to inappropriate strength and flexibility of the abdominal and anterior spinal muscles, particularly the strong-psoas muscles lying anteriorly on either side of the spine.
Abdominal Muscle Contraction: Lie on the back with arms on your chest and knees bent. Contract abdominal muscles towards the spine by raising the head, holding for the count of ten and relaxing. Contract buttock muscles firmly and welcome for the count to ten. Relax. Repeat the exercise 15 times.
Rotational Stretching: Hold both arms stretched before you and keep them parallel. First, turn the components to the left side, then come to the centre and turn the hands to the right side in one rhythmic motion. Repeat the exercise 20 times.
Rotational stretching exercises mean how far in various directions each joint can be moved by the muscles attached. In other words, these exercises involve moving a joint as far as it will comfortably go through its full range of motion or stretch. To prevent loss of movement and deformity and minimize stiffness, one should move each joint through its complete range of exercise daily.
Stretching and Twisting: Stand erect. Separate the two legs to a comfortable distance of one and a half feet. Stretch both arms laterally. Without bending the knees or arms, touch the left great toe with the right arm and then connect the right great toe with the left arm. Repeat the exercise in rhythm ten times to start with. Beginners and people with protruding bellies will find this exercise difficult, and in that case, one should do whatever is possible without stretching too much.
Lateral Stretching: Hold both arms stretched on either side. Gradually bend on one side and then on the other without twisting the body. Repeat the exercise 20 times while you are breathing regularly.
Stretching in Extension: Hold the arms on the loins on either side and stand erect; gradually stretch the body and the head to the back in a slow and sustained motion and then return to the original position. People suffering from vertigo may find this exercise difficult. In that case, this exercise should be omitted. Repeat the exercise ten times.
Stretching in Flexion: Standing erect, the arms are raised and gradually brought down in a curvilinear fashion till one can (if possible) touch the toes. To start with, feeling the toes may be difficult. Bend down as much as possible. With the rhythm of the motion, gradually straighten up and raise the arms. In a slow gliding rhythm, repeat the exercise about 20 times.
