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Spinal stenosis
Hello, this is BlackGreenCo:) Let's find out Spinal stenosis. Spinal stenosis 1. What is spinal stenosis? It is one of the most common degenerative spinal diseases that cause sudden back pain. The..
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Exercise method that slows the progression of spinal stenosis and strengthens core muscles surrounding the spine to enhance the support capacity of the spine and help relieve pain.
<Stretching>
- Lower Back stretch
1. In supine position, pull both knees toward the chest and hug them.
2. Breathe your knees further toward your chest as you try to lower your hips to the floor. (Keep for 30 seconds)
- Twist
1. Bend both knees in supine position looking at the ceiling.
2. Slowly send both knees to the right and turn your head to the left. (Keep for 30 seconds)
- Pelvic clocks
1. Bend both knees in supine position looking at the ceiling. Spread both feet about the width of the pelvis and both hands are placed between the belly button and the pubis bone or next to the hip.
2. Slowly exhale and roll up the tailbone. Roll the pelvis so that the back does not lift the floor, but only the tailbone can lift the floor (Posterior tilt).
3. While inhale, push the tailbone to the floor so that the back is slightly raised. (Anterior Tilt)
4. Relax your neck and shoulders and repeat 10-15 times.
<Muscle strengthening>
- Bridge
1. Bend both knees in supine position looking at the ceiling. Spread both feet about the width of the pelvis and both hands are placed next to the hip.
2. As you exhale, slowly roll up the tailbone first and lift up your hips.
3. Do not arch your back and make sure your knees, pelvis, and head are straight and aligned diagonally.
4. As you breathe in and out, slowly roll your spine down so that your tailbone touches the floor the last time. (10-15 repetitions)
- Leg slide
1. Bend both knees in supine position looking at the ceiling. Spread both feet about the width of the pelvis and both hands are placed next to the hip.
2. Slowly slide your right foot down to the floor while exhaling.
3. Come back to your seat while breathing in. (10 repetitions)
4. Do the same for the other side.
- Crunch
1. Bend both knees in supine position looking at the ceiling. Spread both feet about the width of the pelvis and put both hands behind the head.
2. As you exhale, lift your upper body up to the wing bone.
3. Come back to the supine position while breathing in. (10-15 repetitions)
- Twist crunch
1. Bend both knees in supine position looking at the ceiling. Spread both feet about the width of the pelvis and put both hands behind the head.
2. While exhaling, touch your right elbow and left knee.
3. Come back to the supine position while breathing in. (10-15 repetitions)
4. Do the same for the other side.
- Toe taps
1. Raise your legs with both knees bend 90 degrees in supine position.
2. As you exhale, lower the right foot end to the floor and touch it.
3. Come back while breathing in. (10-15 repetitions)
4. Do the same for the other side.
Precautions
- Keep your knees at 90 degrees when your legs go down.
- Oblique exercise
1. Raise your legs with both knees bend 90 degrees in supine position.
2. Breathe out and lower both knees 45 degrees to the right.
3. Come back while breathing in. (10-15 repetitions)
4. Do the same for the other side.
Precautions
- Make sure that the shoulders do not fall off the floor when the legs move.
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
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