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Gold Medal Software 3
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Gold Medal Software - Volume 3 (Gold Medal) (1994).iso
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tutor
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bkache56.arj
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PART2.EXE
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EXER2.TXT
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1992-12-04
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ADVANCED BACK EXERCISES
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The basic exercises in the previous chapter will begin to attack
the source of most backaches. But as with most plans, the body
is the sum of its parts and a general exercise program to
increase overall body strength and cardiovascular output from
the heart and lungs goes further to enhance life and freedom
from pain for a back pain patient. In addition, more difficult
back and spinal exercises are also presented in this chapter.
Many physicians who treat back pain sufferers recommend a
comprehensive exercise program in addition to specific back and
spinal conditioning. What sports and exercises are best?
On the preferred end of the scale, the following sports and
exercises are generally save for back pain patients. Note that
for the most part these activities feature CONTINUOUS motion,
LOW IMPACT potential and MILD TWISTING AND TORSION to the lower
back and torso:
1) Walking briskly for twenty to thirty minutes daily. 2)
Bicycling with legs fully extended and minimum crouch. Be
careful lower back is straight and free from "swayback" position
or excess lordosis. 3) Swimming using low stress strokes such as
the crawl or sidestroke rather than butterfly stroke or diving.
No sprinting. 4) Rowing if allowed by a physician. 5) Stair
climbing machine. 6) Cross country ski simulation machine.
Sports activities NOT generally encouraged for back pain
patients normally have the potential of EXCESSIVE IMPACT OR
EXCESSIVE TWISTING AND JERKING. They are also less than perfect
as aerobic exercise since they are not continuous. For example,
you undergo an intense burst of energy while running and batting
during baseball followed by longer periods of general
inactivity. The same is true of most of the other activities on
the following list of activities NOT recommended:
1) Football 2) Golf 3) Tennis 4) Bowling 5) Skiing 6) Baseball
7) Basketball 8) Horseback riding 9) Soccer 10) Hockey 11)
Weight lifting.
As an aside you might wonder which exercise the author has
chosen. An avid bicyclist, I take advantage of several hilly
roads near my home for my cardiovascular workout. My circular
"loop trail" is merely 5 miles long. It first takes me on a
scenic winding two mile flat road which later turns up an
extremely steep hill about one third of a mile long. Finally the
hill returns me to another flat road and the final stretch home.
The entire loop takes about twenty minutes and features a nice
warmup sitting on the bicycle followed by a standing position on
the bicycle as I climb the hill (almost simulating a stair
stepping machine in posture) and then a pleasant "cooling off"
sprint home and a return to a sitting position on the bicycle.
The reason I like my personal routine is that it is a fast and
intense workout. Joint stress and impact is low. Maybe not your
cup of tea, but the important point is that it is convenient as
a daily routine and that is the secret to making it work!
Additional advanced back strengthening exercises are also
available for back pain patients. Again, these should be
attempted ONLY with permission of a physician. Continuing our
list from the previous chapter...
Exercise ten: hamstring stretch.
A classic runner's warmup maneuver, but invaluable as an
advanced exercise for patients who can do the earlier basic
exercise group without pain. Stand facing a desk, chair or low
table. Place left heel of foot on edge of table or chair. Place
a hand on your extended knee for balance and concentrate on
keeping your back straight. Now gradually bend your right leg so
that your body begins to lower. You will feel a pulling
sensation in your hamstrings. Keep the extended left leg and
knee straight. Be careful to slowly do this exercise and do only
a few repetitions at first so you cause only a mild stretching
sensation. Overdoing this one can cause a lot of pain, so
experiment slowly and carefully.
Exercise eleven: chin and knee touch.
Lay on your back on the floor. Extend right leg and knee
straight and allow it to lie on the floor. Bring left knee up to
your chest by gradually pulling it with both hands. Roll your
head towards your knee and try to touch your chin to the knee.
Hold for the count of five then reverse the process with the
other leg. Five repetitions.
Exercise twelve: scissors.
Lie on your back and extend both arms out to side for balance.
Lift legs and thighs into the air. Knees may be slightly bent.
Slowly and deliberately using thigh muscles, "scissor" right leg
past left leg and then spread legs apart. Repeat and "scissor"
left leg over right leg. Your legs move from side to side as
they cross over each other. Five repetitions.
Exercise thirteen: hyperextension of lower back.
This exercise should only be done with doctor's permission and
for those who have previously built up their back strength from
earlier exercises. Lay on your stomach. A small flat pillow
under the abdomen may help perform this exercise. Place both
hands behind back. Keep feet on floor and raise your head and
upper chest off of the floor. Hold for the count of five. Do
five repetitions.
Exercise fourteen: crossovers.
Very similar to the previous exercise, but instead of lifting
upper body, first raise BOTH the right arm, head and OPPOSITE
left leg. Hold for the count of five then switch to raise of
left arm and right leg.
Exercise fifteen: leg raise.
Lay on abdomen as in last exercise, but raise and hold both legs
while keeping chest and torso on the ground. You may need to
shift the pillow to a position under your hips rather than under
your stomach. Hold the extension for the count of five. Repeat
five times.
This tutorial is merely a starting point! For further
information on back care and back pain, be sure to register this
software ($25.00) which brings by prompt postal delivery a
printed, illustrated guide to back pain written by a physician
plus two software disks. From the main menu select "Print
Registration Form." Or from the DOS prompt type the command
ORDER. Mail to Seattle Scientific Photography (Dept. BRN), PO
Box 1506, Mercer Island, WA 98040. If you cannot print the order
form, send $25.00 to the above address and a short letter
requesting these materials. End of chapter.