Jumping on Trampoline Good Exercise for Back Pain
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Prevent Pain
Ouch. Blame it on aging, genetics or injury, but chances are, some part of you is hurting right now. The best Rx: exercise, says Nicholas A. DiNubile, MD, author of FrameWork. These moves (based on his book) help prevent and ease pain by improving flexibility, mobility and range of motion. Do them four times a week.
Chris Fanning
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Lower Back: Ball Crunch - A
Sit on stability ball with feet shoulder-width apart. Walk feet away from ball, letting it roll down your back until your shoulder blades are on ball.
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Lower Back: Ball Crunch - B
With hands behind head, contract abs and lift shoulder blades. Release and repeat 10 times.
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Lower Back: Superman - A
Lie facedown on floor, arms extended overhead. Lifting right arm and left leg, raise head and hold 10 seconds.
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Lower Back: Superman - B
If you have neck pain, keep head on floor. Switch sides and repeat.
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Knees: Lock and Lift - A
Lie on the floor faceup with right leg extended straight out in front of you (keep right foot flexed) and left leg bent so that left foot is on the floor near your right knee.
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Knees: Lock and Lift - B
Contract right thigh, then lift right leg off floor 6 to 8 inches and hold 5 to 7 seconds. Release and repeat 12 to 15 times. Switch sides and repeat.
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Knees: Quad Stretch
Stand next to a chair and hold on to it with your right hand. Bend left leg behind you and grasp foot with your left hand, pulling it toward the left side of your butt. Hold for 10 seconds. Switch legs and repeat.
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Wrists: Forearm Stretch - A
Stand with right arm extended straight out in front of you at shoulder height, palm down. Place left hand on right wrist and gently press wrist down until it forms a 90-degree angle. Hold 10 seconds.
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Wrists: Forearm Stretch - B
Now flip bent wrist up so palm faces forward and use left hand to gently pull right fingers toward you. Hold 10 seconds. Switch sides and repeat.
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Wrists: Greedy Maître D' - A
Stand with feet together, arms down at sides, palms facing back. Bend wrists behind you at a 90-degree angle (fingers pointing behind you and palms up).
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Wrists: Greedy Maître D' - B
Keeping wrists flexed, rotate arms and hands to sides of body as far as you can until fingers are pointing away from you. Hold 5 seconds. Release and repeat twice.
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Neck: Neck Holds
Stand tall with hands behind head, elbows to your sides. Press neck back against hands and hold 5 to 7 seconds. Release and repeat 5 times. Neck rolls Stand tall with arms down at sides.
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Neck: Neck Rolls - A
Stand tall with arms down at sides. Look up.
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Neck: Neck Rolls - B
Look down.
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Neck: Neck Rolls - C
Now look left.
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Neck: Neck Rolls - D
Look center, then tilt head to left. Go back to center, then look right, return to center and tilt head to right. Hold each position for 5 seconds.
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Shoulders: Empty the Can - A
Stand with feet hip-width apart, with the end of a resistance band under your feet, holding the other end in your left hand. Start with arm at your side, then raise it about 30 degrees in front of you, thumb facing down as if you're empt
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Shoulders: Empty the Can - B
Keeping thumb turned down, lift arm until it's just below shoulder height. Repeat 15 times. Switch sides and repeat.
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Shoulders: Bow and Arrow
Stand holding a band with both hands in front of you. Lift arms straight up in front of body to shoulder height. Extend left arm to side, keeping arm and wrist level with shoulders. Hold right hand in front of chest, elbow bent. Keeping
Jumping on Trampoline Good Exercise for Back Pain
Source: https://www.womansday.com/health-fitness/workout-routines/advice/g138/pain-proof-your-body-workout-routine-85554/
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