Abano.it - Back exercises

Most of us suffer, or has suffered in the past or will suffer from back pain. This is an actual illness and many are the causes of its spreading. To cure the back pain one of the most important thing is doing particular exercises.

The exercises have to be personalised upon the person’s needs and problems; basically the Back School (the back exercises) aim is to help getting back the connection with one’s body and feelings.

The series of exercises studied and tested by the Back School and other methods, allow to reduce pain (trough the bone segments re-balance), increase the movement width (thanks to the antagilc and muscle contractures vanishing), and teach an healthy lifestyle without incorrect back postures.

We propose you some basic exercises that you can do also at home. Just follow the instructions below:

	Lean the feet against a wall to form a 90° angle between calf and thins. Try to push the lumbar region to the ground. Concentrate upon the feeling of your pelvis back rotating and your lower back laying on the ground. Breathe in while pushing the back against the wall and breathe out in the return. Do this exercises slowly and softly.
	As in the exercise 1., try to push the lumbar zone to the ground. But this time alternate the breathing: breathe in while trying to push the back to the ground and breathe out in the return; in the following series exchange the breathing . Do this exercises slowly and softly.
	Try to push the lombar region to the ground. Avoid to use the feet. Concentrate upon the feeling of your pelvis back rotating and your lower back laying on the ground. Breathe in while trying to push the back to the ground and then breathe out. Do this exercises slowly and softly
	It i san exercise to lengthen the thin and back posterior muscles. Hold your knee and softly pull your thin to the chest. Do this exercises very slowly and spend at least 10” to reach the maximum lengthening position; hold it for another 10” and then come back to the starting position. The do this exercise with the other leg.
	From the below illustrated position (on all fours), slowly go down bringing the bottom near to the heels, without moving the hands, to lengthen the back. Do this exercises very slowly and spend at least 10” to reach the maximum lengthening position; hold it for another 10” and then come back to the starting position.
	From the below illustrated position (on all fours), slowly lengthen opposite leg and arm, trying to stretch as more as possible. Keep the position for 2/3”, then come back to the starting position. Do it alternatively for left arm and right leg and for right arm and left leg.

The following exercises can be performed either every morning or every night.
To start:

The first two days:
2 series of 10 repetitions of exercise n°1
relax for 1 minute
and then repeat the series.
2 series of 10 repetitions of
exercise n°2,
relax for 1 minute and then repeat the series.

The following two days:
2 series of 20 repetitions of exercise n°1
relax for 1 minute
and then repeat the series.
2 series of 20 repetitions of
exercise n°2,
relax for 1 minute and then repeat the series.

Then for 3 weeks:
3 series of 20 repetitions of exercise n°1
relax for 1 minute
and then repeat the series.
3 series of 20 repetitions of
exercise n°2,
relax for 1 minute and then repeat the series.

Attenzione!
Questo programma è puramente indicativo e non può sostituirsi alle indicazioni di un istruttore qualificato. Prima di iniziare qualsiasi programma di allenamento consultate il vostro medico.