Lisgar Sports Injury Massage
Sunny Maya Massage Therapy Clinic
Improvement Exercises
Reverse Back Extensions
For relief from sore lower back, or hip injuries often associated with too much bending over or hunched over at a desk. Sunny will demonstrate the correct positions to you in the Clinic, then at home you do this exercise daily. This exercise is intended to improve lower back, and thigh muscles, fights off chronic back aches and pain, promotes better long term posture. |
Reverse back extension exercise once a day for the first week start with 10 repetitions, with 3 sets. Second week try 12 repetitions per day with 3 sets. Increase to a maximum of 20 per day for maintenance and as a warm up exercise, add weight as your mobility and endurance improves. |
Start by lying on a table or other firm surface, rest on your elbows and get a hand hold on the edge of the surface. Keep feet, knees together and raise your legs up slowly without bending the knees. Hold at the top of the extension to th count of 5 then lower slowly. Repeat for 10 repetitions ins 3 sets per day.
After the first one week you may begin to notice a positive change in the low back. |
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Visit
Sunny and have your exercise technique monitored and adjusted
as needed, especially important when adding weights and
repetitions to your daily routine. |
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After
the first week add 2 reptitions per week until you easily
manage 20 reps in 3 sets. Now add some ankle weights start
with 5 lbs and as you build strength move up to 10 Lbs. Sunny
and Dave show you mature adults and younger adults can
manage these exercises. |
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Keep
the feet and knees together with legs straight, don't bend
at the knees |
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This
esxercise stregthens all the muscles in the low back |
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Adding
ankle weights will improve strength |
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Sunny Maya Massage Therapy Clinic P.O.Box 2512, Station D, Ottawa, Ontario, Canada, K1P 5W6 By appointment only 860-0362
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