Therapeutic Exercise in Manasquan, NJ
Partial Sit-Up
Partial sit-ups are recommended for people with back pain. The same muscle groups are worked out without putting stress on the lower back. You will start just like a regular sit-up with your back on the floor, both feet on the floor, and your knees bent. Raise your head, neck, and shoulders off of the floor and hold that position for 5 seconds. This exercise will strengthen your core and is simple to do. Repeat as many times as you can, with the goal of increasing your reps each day.
Knee to Chest
You start this exercise the same way as the partial sit-up. Begin the exercise by drawing one of your knees to your chest, using both hands (only one foot is now in the air). Hold to the count of 10, then slowly release it to the rest position. Do 4-5 repetitions, and then repeat with your other leg, then both legs at the same time. This exercise stretches your glutes and back.
Hip Roll
Start this exercise flat on your back with your arms extended out to the side. Bend your knees and lift your feet off of the ground. You will now rotate your hips to the side so that your legs become parallel with the floor. Rotate from side to side for 5-10 repetitions. This is another core exercise that strengthens your abdominal muscles.
Low Back Extension
Start by laying flat on your stomach with your hands on your side. Lift your head and upper body off of the ground by using the muscles in your lower back. Hold this position for 4-5 seconds, and then lower yourself back down. Repeat 10-15 times.
Cat-Camel
Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips with your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it like a cat. You should notice your head will point down towards the floor. Next, drop your back so that your lower back extends. Your head should rise when doing this. Make sure to keep your elbows straight the entire time; the only movement should be in your spine. Repeat this 12-15 times.
Back Extension
This exercise is best performed with a stability ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball.
Superman
Lie face down with your arms extended above your head. Tighten your abdominal muscles and lift your arms and legs off the ground. It should look like you are in a Superman-like flying position. Hold this for about 30 seconds, and then release. You may be tempted to hold your breath when clenching your abdominal muscles. DON'T! Control your breathing while holding this position.
Double Leg Lifts
Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal, and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 5-10 times.
Spinal Rotation
While seated in a chair, reach one arm across your stomach and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 15-30 seconds.
External Shoulder Rotation
Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your shoulder, raise your forearm so that it is perpendicular to the side of your body. Switch to your other side and repeat. This exercise can also be performed with a dumbbell.
Internal Shoulder Rotation
Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 10-15 and use a dumbbell if you prefer.
Lateral Deltoid Raise
Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.
Front Deltoid Raise
Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.
Single-Arm Lat Pulldown
Begin with both hands overhead, holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keeps your arms slightly in front of the face to protect the back and shoulders.
Neck Exercises
Neck Extension
Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.
Neck Extension
Stand facing away from the wall and hold the stability ball behind your head. Push the back of the head into the ball.
Neck Lateral
Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push the side of the heads laterally into the ball.
Neck Stretches
● Bring your ear to your shoulder.
● Let your neck sit in that position for 5 to 7 seconds.
● Force your ear toward your shoulder.
● Feel the stretch of your neck muscle on the opposite side.
Same principle as the exercise before:
● Bring your head back as if you are looking toward the ceiling.
● Feel the stretch in the muscles located on the front part of your
If this exercise causes dizziness, fainting, or loss of balance, STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.
Rotate your head toward your (R or L) shoulder, and then
Nod your head down, and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.
Neck Exercises for Strength
● Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.
● Place your hands on the back of your neck and force your head back while providing resistance with your hands.