Healthy Upper Back: Exercises - LifeCare Therapy

1 Healthy Upper Back: ExercisesHere are some examples of Exercises for your Upper back. Start each exercise slowly. Ease off theexercise if you start to have doctor or therapist will tell you when you can start these Exercises and which ones will workbest for to do the exercisesLower neck and Upper back stretch1. Stretch your arms out in front of your body. Clasp one hand on top of your other Gently reach out so that you feel your shoulder blades stretching away from each Gently bend your head Hold for 15 to 30 Repeat 2 to 4 stretchNote: If you have knee pain, do not do this Kneel on the floor, and sit back on your Lean forward, place your hands on the floor, and stretch your arms out in front of you. Rest yourhead between your Gently push your chest toward the floor, reaching as far in front of you as Hold for 15 to 30 Repeat 2 to 4 rolls1. Sit comfortably with your feet shoulder-width apart.

2 You can also do this exercise while Roll your shoulders up, then back, and then down in a smooth, circular Repeat 2 to 4 Upper Back: Exercises (page 2)Wall push-up1. Stand against a wall with your feet about 12 to 24 inches back from the wall. If you feel any painwhen you do this exercise, stand closer to the Place your hands on the wall slightly wider apart than your shoulders, and lean Gently lean your body toward the wall. Then push back to your starting position. Keep the motionsmooth and Repeat 8 to 12 shoulder blade squeezeNote: For this exercise, you will need elastic exercise material, such as surgical tubing or Sit or stand, holding the band in both hands in front of you. Keep your elbows close to yoursides, bent at a 90-degree angle. Your palms should face Squeeze your shoulder blades together, and move your arms to the outside, stretching the sure to keep your elbows at your sides while you do Upper Back: Exercises (page 3)3.

3 Repeat 8 to 12 rowsNote: For this exercise, you will need elastic exercise material, such as surgical tubing or Put the band around a solid object, such as a bedpost, at about waist level. Hold one end of theband in each With your elbows at your sides and bent to 90 degrees, pull the band back to move yourshoulder blades toward each other. Return to the starting Repeat 8 to 12 care is a key part of your treatment and sure to make and go to allappointments, and call your doctor if you are having problems. It's also a good idea to know your testresults and keep a list of the medicines you Upper Back: Exercises (page 4)Neck Spasm: ExercisesHere are some examples of typical rehabilitation Exercises for your condition. Start each exercise off the exercise if you start to have doctor or therapist will tell you when you can start these Exercises and which ones will workbest for to do the exercisesLevator scapula stretch1.

4 Sit in a firm chair, or stand up Gently tilt your head toward your left Turn your head to look down into your armpit, bending your head slightly forward. Let the weightof your head stretch your neck Hold for 15 to 30 Return to your starting Follow the same instructions above, but tilt your head toward your right Repeat 2 to 4 times toward each trapezius stretch1. Sit in a firm chair, or stand up This stretch works best if you keep your shoulder down as you lean away from it. To help youremember to do this, start by relaxing your shoulders and lightly holding on to your thighs or Tilt your head toward your shoulder and hold for 15 to 30 seconds. Let the weight of your headstretch your If you would like a little added stretch, place your arm behind your back. Use the arm opposite ofthe direction you are tilting your head. For example, if you are tilting your head to the left, placeyour right arm behind your Repeat 2 to 4 times toward each rotationNeck Spasm: Exercises (page 2)1.

5 Sit in a firm chair, or stand up Keeping your chin level, turn your head to the right, and hold for 15 to 30 Turn your head to the left, and hold for 15 to 30 Repeat 2 to 4 times to each tuck1. Lie on the floor with a rolled-up towel under your neck. Your head should be touching the Slowly bring your chin toward the front of your Hold for a count of 6, and then relax for up to 10 Repeat 8 to 12 neck flexion1. Sit in a firm chair, or stand up Bend your head Spasm: Exercises (page 3)3. Hold for 15 to 30 seconds, then return to your starting Repeat 2 to 4 care is a key part of your treatment and sure to make and go to allappointments, and call your doctor if you are having problems. It's also a good idea to know your testresults and keep a list of the medicines you Spasm: Exercises (page 4)Back Stretches: ExercisesHere are some examples of Exercises for stretching your back.

6 Start each exercise slowly. Ease off theexercise if you start to have doctor or therapist will tell you when you can start these Exercises and which ones will workbest for to do the exercisesOverhead stretch1. Stand comfortably with your feet shoulder-width Looking straight ahead, raise both arms over your head and reach toward the ceiling. Do notallow your head to tilt Hold for 15 to 30 seconds, then lower your arms to your Repeat 2 to 4 stretch1. Stand comfortably with your feet shoulder-width Raise one arm over your head, and then lean to the other Slide your hand down your leg as you let the weight of your arm gently stretch your sidemuscles. Hold for 15 to 30 Repeat 2 to 4 times on each Lie on your stomach, supporting your body with your Press your elbows down into the floor to raise your Upper back. As you do this, relax yourstomach muscles and allow your back to arch without using your back muscles.

7 As your pressup, do not let your hips or pelvis come off the Hold for 15 to 30 seconds, then Repeat 2 to 4 Stretches: Exercises (page 2)Relax and rest1. Lie on your back with a rolled towel under your neck and a pillow under your knees. Extend yourarms comfortably to your Relax and breathe Remain in this position for about 10 If you can, do this 2 or 3 times each care is a key part of your treatment and sure to make and go to allappointments, and call your doctor if you are having problems. It's also a good idea to know your testresults and keep a list of the medicines you Stretches: Exercises (page 3)Low Back Pain: ExercisesHere are some examples of typical rehabilitation Exercises for your condition. Start each exercise off the exercise if you start to have doctor or therapist will tell you when you can start these Exercises and which ones will workbest for to do the exercisesPress-up1.

8 Lie on your stomach, supporting your body with your Press your elbows down into the floor to raise your Upper back. As you do this, relax yourstomach muscles and allow your back to arch without using your back muscles. As your pressup, do not let your hips or pelvis come off the Hold for 15 to 30 seconds, then Repeat 2 to 4 arm and leg (bird dog) exerciseNote: Do this exercise slowly. Try to keep your body straight at all times, and do not let one hip droplower than the Start on the floor, on your hands and Tighten your belly Raise one leg off the floor, and hold it straight out behind you. Be careful not to let your hip dropdown, because that will twist your Hold for about 6 seconds, then lower your leg and switch to the other Repeat 8 to 12 times on each Over time, work up to holding for 10 to 30 seconds each If you feel stable and secure with your leg raised, try raising the opposite arm straight out in frontof you at the same exerciseLow Back Pain: Exercises (page 2)1.

9 Lie on your back with your knees bent and your feet flat on the Bring one knee to your chest , keeping the other foot flat on the floor (or keeping the other legstraight, whichever feels better on your lower back).3. Keep your lower back pressed to the floor. Hold for at least 15 to 30 Relax, and lower the knee to the starting Repeat with the other leg. Repeat 2 to 4 times with each To get more stretch, put your other leg flat on the floor while pulling your knee to your Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet should be flaton the floor, about 12 inches from your Cross your arms over your Slowly tighten your belly muscles and raise your shoulder blades off the Keep your head in line with your body, and do not press your chin to your Hold this position for 1 or 2 seconds, then slowly lower yourself back down to the Repeat 8 to 12 Back Pain: Exercises (page 3)Pelvic tilt exercise1.

10 Lie on your back with your knees "Brace" your stomach. This means to tighten your muscles by pulling in and imagining your bellybutton moving toward your spine. You should feel like your back is pressing to the floor and yourhips and pelvis are rocking Hold for about 6 seconds while you breathe Repeat 8 to 12 dig bridging1. Lie on your back with both knees bent and your ankles bent so that only your heels are digginginto the floor. Your knees should be bent about 90 Then push your heels into the floor, squeeze your buttocks, and lift your hips off the floor untilyour shoulders, hips, and knees are all in a straight Hold for about 6 seconds as you continue to breathe normally, and then slowly lower your hipsback down to the floor and rest for up to 10 Back Pain: Exercises (page 4)4. Do 8 to 12 stretch in doorway1. Lie on your back in a doorway, with one leg through the open Slide your leg up the wall to straighten your knee.