subject: Gentle Exercises for the relief of lumbar back pain [print this page] Gentle Exercises for the relief of lumbar back pain
These exercises are based on work by Mosche Feldenkrais, and I do each of them every morning before breakfast. The important thing is not to overstretch or experience any discomfort. The movements are deliberately small and gentle but they have a terrific healing affect.
Exercise one
Lie on your back with a cushion supporting your neck and your arms comfortably line by your sides. Slide your feet up towards your bottom so that your knees are bent at a little less than 90. Your feet should be approximately hip width apart. Starting with your left knee, gently let it sink towards the floor on the left side. When you feel the right knee been pulled other to the left, allow it to follow the left knee. Once you reach the extent of this movement (take care not to overstretch) lift your right knee back up to the starting position and allow the left knee to follow. The right knee should carry on past the midpoint towards the floor on the right hand side and the left knee should follow until you reach the extent of this movement on the right side. Repeat this slowly and gently 10 to 20 times.
Exercise two.
Lie on your back and your arms by your sides and your knees bent as in the previous example. Rotate your a hips downwards in order to make the hollow in your back. Rotate your hips in the opposite direction in order to make your back flat against the floor. This should in no way cause you any pain, if it does stop. Gently repeat the movement forwards and backwards around 50 times.
Exercise three.
Lie on your back is in the previous examples or with both legs lying flat on the floor. Slowly and gently slide your left foot up towards your bottom until it's about level with your other knee. Slide your foot back down until your leg is flat on the floor again and relax so that your foot rolls into its natural position. Repeat this 10 times. Repeat this another 10 times but this time tried to imagine sliding the foot up and down one toe at a time. What I mean by this is that the first time for should slide up and down with the weight over the big toe. The second time, try to imagine rolling your foot and leg out slightly so that the weight is directly over the second toe. The fifth time you do it you should be sliding along the outside edge of your foot in line with the little toe. Do the same again rolling your foot slightly inwards each time until you get back to the big toe. Repeat the whole exercise with the other leg.
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