Stance #6: Exercises for Lumbar Spine. Additional course

In the following exercises for lumbar spine, a special SP is used that keeps the curves in your neck and lower back correct. To strike this pose, put one of your hands on the back of your neck and the other one just below your low back. This way, both of your hands are stabilizing your body’s position.   While doing these exercises, you will move your legs, KEEP YOUR ABDOMEN STRAINED, and do isometric training of your long back muscles all at the same time.

13  Lying on your back: bending your neck(the former name is “Bowing in a lying position”)

•  SP is lying on your back. Your hands, as described above, are placed under your neck and just below your low back.
•  Bend your neck and head forward, while straining your abdomen at the same time.
•   Hold this position for 15-30 seconds. Then rest.
•   Repeat the exercise 1-3 times.

14  Lying on your back: sliding with feet (the former name is “Sliding with feet”)

• SP is the same, with your legs straightened.
• Strain your abdomen and slide your feet on the floor at the same time.
• Feel tension in your abdomen and back.
•  Repeat this exercise 10 times. 

15 Lying on your back: bending and unbending your knees (the former name is “Bending a knee”)

•  SP is the same. One leg is bent at the knee in a right angle, with the foot raised off the floor.
•  Strain your abdomen and hold this tension.
• Now, while holding this tension, completely straighten your leg and then bend it again, trying to touch your buttock with your foot.

Do this exercise 10 times for one leg, then repeat it for the other one.

16 Lying on your back: turning your knee(the former name is “Turning a knee)

• SP is the same. One leg is bent at the knee, with the foot raised off the floor.
• Strain your abdomen and hold this tension.
• Now, while holding this tension, turn the knee of your raised leg clockwise 5 times, then counterclockwise 5 times.

The following exercises affect the long muscles of all sections of the spine: the cervical, thoracic, and lumbar spine.

17  Lying on a couch: stretching and relaxing(the former name is “Stretching upwards in a lying position”)

• SP is lying on your stomach on a couch. Turn your head to one side or put a towel folded in several layers under your forehead. Arms are stretched forward. This exercise consists of several stages.
• First, raise one straightened arm upwards and hold it like that for 3-10 seconds. Repeat this with your other arm.
• Now, bend your arms slightly at the elbows, raise and hold them for 3-10 seconds.
• Now, bend your arms more, bringing your hands toward your head and repeat arm raises, alternating arms.
• The last arm raise takes place when your hands are at the level of your head.
• The second stage of the exercise is stretching and relaxation of your muscles.
• Move to the edge of a couch or a bed. The leg which is near the edge is hanging down freely, the other leg is lying on the couch (bed). Both hands are hanging down from the couch (bed) freely. Your head is turned to the opposite side from the hanging leg. Hold this position for 15-30 seconds. Then repeat this exercise near the other edge changing your extremities to the opposite ones. You can do this exercise to relax after any isometric gymnastics exercise. If it is hard for you to relax this way you can just relax lying on your stomach. 

18 Standing on all fours: arms (the former name is “Cat, arms”)

This exercise is excellent for the long spinal muscles of the thoracic spine.

• SP is standing on all fours.
• Raise a straightened arm forward in isometric regimen; abdominal muscles strained.
• Your neck is horizontal with your head slightly raised.
• Hold this position for 15-30 seconds.
• Repeat this exercise for the other arm.
• Repeat the exercise 1-3 times. 

19 Standing on all fours: legs, basic variant”(The former name is “Cat, legs”)

 This exercise is excellent for the long spinal muscles of lumbar spine.

• SP is standing on all fours.
• Raise a straightened leg backwards in isometric regimen; abdominal muscles strained.
• Your neck is horizontal with your head is slightly raised.
•  Look slightly downward and forward.
• Hold this position for 15-30 seconds.
• Repeat this exercise for the other leg.
•  Repeat the exercise 1-3 times. 

Standing on all fours: legs, complicated variant 1. Do the exercise described above, but with arms half bent at the elbows. 

• Standing on all fours: legs, complicated variant 2. Do the exercise described above, but with arms fully bent at the elbows. Lean on your elbows and knees.

20  Standing on all fours: hands behind your back (the former name is “Training lumbar flexure”)

This exercise trains your back and abdomen muscles: the spinal stabilizers. While doing this exercise DRAW IN YOUR ABDOMEN CONSTANTLY AND DO NOT LET IT HANG DOWN.

• SP is standing on all fours.
• Hold your arms straight, lean on your hands and knees.
• Raise one of your hands backwards slowly or a bit faster and put it on your lower back.
• Hold this position for 1-2 seconds.
• Then return to SP and repeat for the other hand.
• Repeat 10 times for each hand. 

21 Standing on all fours:  hand stepping (The former name is “Stepping with a hand”)

• SP is standing on all fours.
• Move your right hand forward, then backwards to your knee, as if you are stepping with your hand. Keep your abdomen strained at the same time.
• Repeat the exercise 10 times.
• Repeat with your other hand. 

22 Standing on all fours: leg stepping (the former name is “Stepping with a leg”)

• SP is standing on all fours.
•  Move one knee forward, then move the same knee backwards; (take a step forward on one knee, and then backward on the same knee). KEEP YOUR ABDOMEN STRAINED CONSTANTLY (draw in your abdominal wall).
• Repeat the exercise 10 times.
• Repeat with your other leg. 

The following exercises load the back and abdominal muscles isometrically, through tensing or contracting them without movement or injury to the joints. At the same time, they also train the large joints in the arms and legs.  In order to accomplish this, it’s important to remember to hold your spine stabilizing muscles strained while doing these exercises:

• Standing on all fours: arms
• Standing on all fours: legs
• Standing on all fours: hands behind your back
• Standing on all fours: hand stepping
• Standing on all fours: leg stepping

Read more about Advanced Exercises for lumbar spine Here.