Lower Back Exercises

Transcription

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2 Lower Back Exercises Program Notes Matthew Scott B.Ac, C.CHM 2

3 CONTENTS Introduction...5 Points to note before you start...6 Exercise 1: Lumbar Rub...7 Exercise 2: Back Twist...8 Exercise 3: Back Arch...8 Exercise 4: Forward-Backward Bend Exercise 5: Thigh Burner Exercise 6: Back Bows Extra Exercises Wall Squats Leg Stretches General Tips For A Healthy Lower Back Other Programs by Matthew Scott Websites by Matthew Scott

4 All Rights Reserved. No part of this document may be reproduced or transmitted in any form whatsoever; electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. Disclaimer and Legal Notices The information presented herein represents the view of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on the new conditions. This guide is for informational purposes only. While every attempt has been made to verify the information provided in this guide, the author assumes no responsibility for any errors, inaccuracies, omissions or any action taken by the reader as a result of reading this document. Copyright Matthew Scott

5 Introduction Congratulations for choosing this unique program of traditional Chinese exercises and techniques for the lower back. To access the videos that go with these notes you will need the link provided to you at your time of purchase. This program is based on methods Chinese people have used to improve and maintain health for over 2000 years. The exercises and techniques are safe, simple and highly beneficial. If you do them regularly and follow the General Tips (page 16) they will help you achieve and maintain a strong, healthy lower back. If you currently have a lower back injury or some type of lower back problem consult your health professional before starting this program, to make sure it won t worsen your problem. If you have been inactive for some time you should also check first with your health professional, just to be sure the program is suitable for you. The program takes about 20 minutes. Follow the order shown, however once you are familiar with the program you can adjust it somewhat, e.g. if you are pressed for time just do the techniques you find most useful. There are also extra techniques (page 13) you can add to the program or do on their own. Everyone is unique so you will have to experiment a little to see what works best for you. Let me know if you have questions or concerns. I am here to help you get the absolute most out of the program. Matthew Scott B.Ac, C.CHM Graduate Australian College of Natural Medicine (Brisbane),

6 Points to note before you start 1. Each technique in the program is shown in a separate video clip to minimize download time for people without high-speed Internet. For the same reason, each clip has been kept as short as possible, but long enough for you to see how to do the technique, e.g. you'll see several repetitions of a technique, not all of them. These notes contain complete step-by-step instructions, including how many reps or minutes you should do, and lists of benefits and tips for each exercise and technique. You may wish to print the notes. You could also have someone read out the instructions as you do each technique. Tip: Watch each video clip once or twice to see how it's done, then refer to the notes for full instructions. You may want to print the notes and have someone read them out as you do the exercises. 2. None of the information or exercises in these notes or on the website is intended to replace professional medical advice, diagnoses or treatment. You should consult your health professional before starting or changing an exercise program, particularly if you're in poor health or haven't exercised for some time. 6

7 Exercise 1: Lumbar Rub Time: 2+ minutes Benefits: A classic traditional Chinese self-massage technique with multiple functions. Warms and strengthens your lower back and relieves and prevents lower back pain; invigorates and strengthens your kidneys, which in Chinese medicine are related to lower back health. How Take off or raise your shirt. Clench your fists and use your knuckles to rub up and down either side of your spine and over the spine itself. Rub fairly firmly and reach as far up your back as you can. Continue for 2 minutes or more - the longer the better. You can also use your fists to gently tap the whole area. Cover your back as soon as you've finished. Tips: A few drops of massage oil or liniment on your skin makes rubbing easier and helps relieve and prevent lower back pain and stiffness. Rub your sacrum and hips too if you have pain in these areas. The Lumbar Rub is an excellent technique on its own, especially if you're prone to lower back pain and stiffness, and in winter to help warm up your body. Do it before and after any other exercise in this program that you think may make your lower back sore. 7

8 Exercise 2: Back Twist Time: 2+ minutes Benefits: A classic traditional Chinese exercise with multiple benefits; an excellent exercise for the entire spine; aligns your vertebrae; loosens your spine, hips and shoulders; massages and invigorates your abdominal organs as you twist from side to side; enhances blood circulation and improves sluggish digestion. How Stand with your feet parallel and about waist width apart. Slowly start twisting your torso from side to side. Keep your arms loose and let them swing with the force generated by the twisting. Stay evenly balanced on both feet. Do (or more) twists to each side. Don't stop suddenly though - let your arms swing until they naturally come to a stop by your sides. Tips: Stand on a surface like grass or carpet so your feet don't move about. An excellent exercise anytime your spine feels stiff and as a general back loosening exercise. Exercise 3: Back Arch Time: 2-3 minutes Benefits: Loosens and stretches your whole back, especially your lower back and pelvic area and your upper back and neck; firms the sides of your torso and waist; also a double chin exercise. How 1. Stand with your feet parallel about waist width apart. Rest your hands just above your knees, fingers pointing inwards. 8

9 2. Exhale through your nose or mouth as you drop your head towards your chest and push your hips and pelvis forward. Feel your entire spine stretching. Don't overstretch your neck though. 3. Inhale as you raise your head up as high as you can and at the same time move your hips and pelvis back the other way until your butt is sticking up. Feel your entire spine arching. Exhale as you drop your head and butt to repeat steps 2 and 3, at least 3 times. 4. As you inhale the final time, stick your butt up (as above) but raise your head only till you're looking straight ahead. Exhale as you turn your head and look over your right shoulder. At the same time lift your right hip and buttock a little. Do not lift your feet though. Feel the right side of your torso tightening. 5. Inhale as you drop your hip and turn your head back to look straight ahead. Exhale as you turn to look over your left shoulder and raise your left hip and buttock. Once again, do not lift your feet. Feel the left side of your torso tightening. Inhale as you drop your hip and turn your head back to the front. Do 3 turns to each side, then finish off by repeating steps 2 and 3 a couple more times. Tips: Keep the exercise soft and smooth to protect your neck in particular; begin slowly and gradually increase the stretch; especially good for relieving and preventing neck and upper back pain. 9

10 Exercise 4: Forward-Backward Bend Time: 5+ minutes Note: Take special care if you have a lower back problem. Check first with your health professional if you're unsure if this exercise is suitable for you. First do the Lumbar Rub (page.7) to warm up your lower back and Leg Stretches (page 15) to loosen the backs of your legs. Benefits: Multiple benefits. Forward bends stretch your spine and the backs of your legs, calm your nervous system, bring blood to your head and face and squeeze excess fat from your belly. Backward bends arch your spine in the opposite direction to forward bends, stimulate your nervous system and stretch your abs and chest. How Breathe slowly, smoothly and deeply though your nose throughout the exercise. 1. Stand with your feet parallel and about shoulder width apart. Bend your knees slightly and sink your weight into your legs. Keep your back straight and hang your arms loosely by your sides. 2. Inhale. As you exhale slowly bend your neck forward, then your upper back, mid-back and lower back. Your arms do nothing but hang loosely. Bend as far forward as you comfortably can. Take 3 breaths. Let your head and arms hang with gravity, feel your back stretching and blood flowing to your head, and imagine all the tension in your body is releasing through your fingertips. Closing your eyes helps you relax but make sure you don't lose balance. 3. As you exhale the third time, slowly straighten up as if you're unrolling your spine up a wall - first your lower back, then mid back, then upper 10

11 back and finally your neck and head. Time your exhalation so that you finish it as you reach the upright position. 4. Once upright, inhale as you lift your arms up in front of your body and above your head and arch your spine backward. Arch back as far as you comfortably can and take 3 slow, deep breaths. As you exhale the third time, slowly and smoothly lower your arms down past your sides until they are, once again, hanging naturally against your legs. That's one repetition. Do 10 or more reps. Keep it soft and gentle - don't force the exercise. Tips If you have tight hamstrings and calves and/or lower back problems place your feet at double shoulder width apart. Narrow your stance as you become more flexible. Never lock your legs straight when in the forward bend position as it puts a lot of strain on your lower back. If you feel dizzy at any stage, stop, sit, take some slow, deep breaths and try again or later. Exercise 5: Thigh Burner Time: 2+ minutes Benefits: Strengthens your lower back, thighs, knees and pelvic region; tones your thighs and butt; stretches your inner thighs. How Stand with your feet about double shoulder width apart and your feet pointing out to the sides at about a 45-degree angle. Sink down till your thighs are parallel to the ground. Place your hands on your thighs above your knees, with your fingers and thumbs pointing inward. 11

12 Stay in the position for as long as you can - at first you may find your legs shake a lot and holding for 1 minute is difficult, but with practice you'll easily build up to 5, even 10 minutes. Then you'll really know why it's called the Thigh Burner. Tips: Increase the inner thigh stretch by gently pulling your thighs further apart; combine with slow, deep breathing and contracting of your anal sphincter (the muscle you use to "hold on" when you need to go to the toilet but can't get there right away) to increase the strengthening, toning effect on your pelvic area. Exercise 6: Back Bows Time: 2-3 minutes Benefits: Stretches your spine and back muscles, and your legs, chest and abs; tones and strengthens your arms, wrists, shoulders and legs; firms and tones your abs and belly; improves circulation to your face and head. How Gently squat and place your hands about shoulder width apart on the ground in front of you. Spread your fingers. Straighten your legs behind you and spread them till your feet are about shoulder width or more apart and resting on your toes. Inhale. Slowly exhale (mouth) while pushing back on your hands and arching your back upwards. Look down between your hands. As you finish exhaling, pull your abs and belly in by imagining there's a needle coming up from the floor trying to jab you in the belly. Relax your abs as you inhale and move forward and down till your hips are on or near the ground, your arms are straight and you are looking up. Feel your back arching the other way now, and your chest and abs stretching. Do back bows, i.e. arching up then down equals one bow. 12

13 Tips: Do it slowly and gently, especially if you have neck, lower back or shoulder problems; an excellent exercise on its own for your back, arms and legs, and to invigorate you and boost blood circulation; stay in the up or down position for longer while you take slow, deep breaths. Extra Exercises These can be added to the program or done any time on their own. They are not shown in a video clip the instructions and photos should be clear enough. Let me know if they are not. Wall Squats are an excellent single exercise anytime you have lower back pain. Leg Stretches (No.2) can be done before more strenuous exercises like the Forward-Backward Bend (page 10). 1. Wall Squats Wall Squats are not a traditional Chinese exercise but that matters little, especially as they are an easy and effective way to strengthen your lower back, knees, thighs and abs. If you currently have a lower back problem this is an easy exercise to start with. 13

14 Time: 1-2 minutes or more. How 1. Stand with your back against a wall and your feet about 60cm (2 feet) away from it. Rest your hands on your upper thighs or on the wall. 2. Slowly slide down the wall till your thighs are parallel with the floor. Your knees should be directly above your ankles so adjust your feet if they are not. Keep your back pressed against the wall, especially your lower back. Hold the position for as long as you can. Breathe smoothly and deeply. Increase your holding time each day. Also, while holding the squat you can pull in your belly and tighten your anal sphincter to increase the strengthening, toning effect on this whole area. 3. Instead of holding the squat position for as long as you can (a static squat), hold the position for just a few seconds then slide back up and repeat a dozen times. Do 2 or 3 sets of 12 moving squats. Tips: Do Wall Squats slowly, smoothly and gently; if you feel pain stop or only lower your body as far as you comfortably can; check first with your health professional if you have knee problems. 14

15 2. Leg Stretches Time: 3-5 minutes Benefits: Loosens the muscles and tendons at the backs of your legs; opens important energy channels from your spine to your feet; relieves and prevents leg pain and lower back pain. How 1. Stand facing any object that's about waist height the higher the more difficult - and that you can place your foot on. Gently raise your left leg and put your heel on the object. Keep your hips and upper body facing front on. You can turn your right foot outwards a little for comfort. Rest your right hand on your left thigh. 2. Breathe in through your nose. As you exhale (through your nose) slowly and gently bend forward at the waist and try to touch and hold your toes on your left foot. Stretch only as far as you comfortably can. Take 3 slow, deep breaths in this position. Each time you exhale, though, stretch a little bit more. Feel your hamstrings (backs of thighs) stretching and your calf muscles (backs of lower legs) stretching. 15

16 3. As you breathe out for the final time, slowly raise your upper body to the upright starting position. Gently bring your left foot down off the object to the floor. Holding your left leg behind the knee helps as you do this. That completes one leg stretch. Repeat steps 1-3 with your right leg. Stretch each leg several times, once or twice a day, especially if you are prone to lower back pain. Tips: Stretch slowly, gently and smoothly; your leg muscles will be tighter in the morning so take extra care then; stop if you feel any pain - never force a stretch. General Tips For A Healthy Lower Back In addition to this program: Activities that tend to harm the lower back should obviously be avoided, such as excessive sitting and heavy lifting. If you have a lower back problem consider having acupuncture, an outstanding treatment for pain and to speed up healing and recovery time. Chinese herbal medicine is also effective for lower back problems and is often used together with acupuncture. To find a practitioner look in your local yellow pages business directory, ask another health professional or do an online search, e.g. your town + Chinese herbal medicine or search on In Chinese medicine the kidneys can be involved in certain lower back problems. Consult an acupuncturist or Chinese herbal medicine practitioner for specific advice. If you have a weak or aching lower back your kidneys could be involved. Chinese herbal liniments and herbal sticking plasters are effective selfhelp treatments for stiff, painful joints and muscles and to prevent injuries. They are easy to apply and give continuous pain relief over the course of a day or night. 16

17 Ice packs are fine in the initial stage of muscle and joint injuries but then heat is best to increase blood circulation in the area, which will speed up healing. Ginger makes an outstanding hot compress to stop pain and increase circulation. Tie up a handful of freshly grated ginger in a piece of muslin or cheesecloth. Dip it in very hot (but not boiling) water, squeeze out excess liquid and quickly place it on the affected area and cover with a dry towel. As the bag cools off re-dip and re-apply it until the skin turns red. Use more ginger if the affected area is large. Do not apply ginger to broken or irritated skin. Or mix equal parts of fresh ginger juice and sesame oil together and rub directly onto affected areas to stop joint and muscle pain. Rub with your fingers or use a soft cotton cloth. Or I sometimes just cut a slice of fresh ginger and rub it straight onto sore muscles and joints. Ginger is a potent pain reliever but it can irritate your skin so stop using it if a rash develops. To your health, Matthew Scott 17

18 Other Programs by Matthew Scott Chinese Long Life Exercise Program - for better overall health Chinese Long Life Evening Exercise Program - for better sleep Stop Headache Program Stiff Neck Program Common Cold Program Anxiety Program Waist Exercises Websites by Matthew Scott Chinese Health Exercises Chinese Herbal Remedies 18