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Spondylolistesis
Hello, this is BlackGreenCo:) Let's find out Spondylolistesis. Spondylolistesis The spine, which serves as the pillar of our body, is weakened by aging, but is exposed to various diseases due to st..
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Helpful exercise of Spondylolisthesis
Spondylolostasis can cause chronic back pain, which can affect daily life due to spinal instability and radial pain.
The weakness of the local core muscle, which maintains posture when supporting and moving the spine, can weaken the core's strength, and develop or worsen Spondylolisthesis due to problems such as impaired internal organs, abdominal expansion, and weakened lower body muscle. Therefore, it is good to do preventive exercise or exercise to improve symptoms.
1. What is a good exercise for Spondylolistesis?
The combination of back strength and core muscle strengthening to keep the spine stable helps to improve the symptoms of back pain and referred pain.
Preventive exercise for Spondylolisthesis is effective in the exercise method, which strengthens abdominal and waist strength while minimizing lumbar movement.
Effective exercise
- Pilates.
- Healing Yoga / Ying Yoga
- Breathing.
- Walking in the right position.
- Swimming.
2. What are some bad exercises in Spondylolisthesis?
Exercise that can cause a strong impact or strain on the spine should be avoided. Exercise such as Weight training and Cross Fit, which are said to be effective in training whole-body muscles, can have a bad effect on vertebrae pushed forward and backward due to strong back loads. Avoid exercises that can shock and strain your back.
Exercise to be avoided
- Golf and tennis that require a continuous rotation of the back.
- Fierce running.
- Basketball with repeated jumps and landings
- Soccer.
It's a good exercise for Spondylolistesis, which you can follow by yourself.
- Pilates breathing
1. Bend both knees while lying on the back and wraps both hands around the ribs.
2. Breathe in through your nose and out through your mouth.
3. Breathe in and inflate both ribs outward to the abdomen.
4. Breathe out until the abdomen and waist are flattened and the abdominal muscles through contraction, gather the ribs in.
5. Breathe in slowly for 4 seconds and exhale for 6 seconds. (10 iterations)
+ Focus the abdominal muscles on the feeling of expansion/retraction when breathing.
Stretching (muscle relaxation)
- Twist stretch 1
1. Bend right knee in supine position looking at the ceiling.
2. As you exhale, send your right knee to the left to twist your upper and lower body.
3. Hold your right knee with your left hand and turn your head to the right. (Keep for 30 seconds)
4. Do the same for the other side.
- Twist stretch 2
1. Bend both knee in supine position looking at the ceiling.
2. As you exhale, send both knees to the left to twist the upper and lower body.
3. Hold your right knee with your left hand and turn your head to the right. (Keep for 30 seconds)
4. Do the same for the other side.
(Muscle stretching)
- Knees up
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. Raise both knees to 90 degrees while exhaling. If you have back pain, lower the load on your back by pulling your knees towards your chest.
3. Slowly return to place while breathing in. Focus on the abdomen and make sure that the back does not lift from the floor. (10 iterations)
- Dead bugs at supine
1. Lift both knees at an angle of 90 degrees and raise both hands at shoulder level in supine position.
2. As you exhale, spread out your right arm and left leg and lower it until it touches the floor.
3. Slowly return to place while breathing in. (10 iterations)
4. Do the same for the other side.
- Knees up crunch
1. In supine position, bend both knees at an angle of 90 degrees and put both hands behind the head.
2. As you exhale, lift your upper body up to the wing bone.
3. Come back to your seat while breathing. (10-15 repetitions)
- Bicycle crunch
1. In supine position, bend both knees at an angle of 90 degrees and put both hands behind the head.
2. While exhaling, touch your right elbow and left knee. At this point, the right leg extends diagonally.
3. Breath out and cross the leg directly to the other side. (10-20 repetitions)
3. Breathe out and proceed to the intersection.
3. Breathe in, return to beginning position, exhale and do the other side.
- Plank
1. Spread your hands over your shoulders and put your feet together.
2. Make a diagonal line from head to toe. At this time, focus on the abdomen and relax your neck and shoulders. (Hold 30 sec - 1 min)
- Plank know to elbow
1. Make a plank position.
2. As you exhale, bring your right knee to your right elbow.
3. Come back to plank position while breathing in. (10 repetitions)
4. Do the same for the other side.
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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