Warning: Do NOT attempt to do any of these exercises without first discussing them with your doctor!!!! |
|||| Level One Exercises |||| Level Two Exercises |||| Doug's Core Program ||||
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Always start your exercise program with this stretch. Gently, pull your knee to your chest and hold for a count of 20 to 30 seconds. Slowly lower the leg and repeat the other side. Do each leg three times. Do NOT force it or cause yourself any significant lower back pain. |
While slightly tightening your tummy, SLOWLY lift your left arm and your right leg simultaneously and bring them to the 12 O'clock position (above your chest). Slowly lower into original starting position and repeat other limb pair. Three set of 5 to 20 repetitions is usually sufficient. |
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| Start with your left leg fully extended (straight). Tighten your tummy and slowly SKIM your left heal towards your buttock, then lift the leg and curl it towards your chest. Reverse the direction and return the leg, slowly, to original position. Repeat other with other leg. Three sets of 5 to 20 repetitions with each leg should be sufficient. | Start in the neutral position (back and head flat on the floor with the knees bent to 90 degrees). Lift or curl your upper torso off the ground just enough to get your should blades off the ground. DO NOT GO ANY FARTHER! Your lower back should always be in contact with the ground. Three sets of 5 to 20 will be enough. | |
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| Simply mount the Gym Ball as shown in the above position (except gray arm). You may want to make this more advanced by NOT using your knees (above). The narrower you put your feet the harder it is. Once you have your balance, simply raise your right arm and hold it parallel with the ground for 5 to 20 seconds. Slowly lower it and repeat on the other arm. Three sets of 5 to 15 repetitions with each arm should do. | Simply mount the Gym Ball as shown in the above position (except white leg). Slowly lift your left leg upward, straightening it as you go, until it's about parallel with the ground. Hold at the top for 5 to 20 seconds. Slowly lower it and repeat with the other leg. Three sets of 5 to 15 repetitions with each arm should do. | |
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| Mount the Gym Ball in the Ready-Position (white arm & gray leg). Simultaneously lift and extend the right arm and the left leg and hold for 5 to 20 seconds. Slowly lower the limbs back to the Ready Position and repeat other limb pair (left arm and right leg). Three sets of 5 to 15 is enough. To make this tougher you can use ankle and arm weights. Remember to keep your head UP (as shown above). | Mount the Gym Ball in the Modified-Ready-Position (knees not touching floor - gray head & trunk). Slowly lift your chest off the ball and extend your head. Hold at the top for 5 to 20 seconds. Slowly lower and repeat. 3 sets of 5 to 15 repetitions will be plenty. IF YOU HAVE A BAD NECK, then fold your arms on top of your chest instead of behind the neck. To add difficulty, narrow your base (bring your feet closer together). | |
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| While keeping your low back in the neutral position, simply sit for 5 to 20 minutes while watching TV. You may bounce gently, and slightly roll from side to side. Just 'play', but make sure you keep that neutral spine. |
© Copyright 2002 – 2005 by Dr. Douglas M. Gillard DC - All rights reserved
