stretching is one of the best things you can do for your ... · exercise ball. if you're new...

Stretching

and Exercise

Stretching is one of the best things you can do for your spine and your health. In fact, it’s more important than brushing your teeth. So

why aren’t you stretching everyday?

Here are what I consider to be the most important exercises...This book, if implemented, will make dramatic changes.

The exercises and stretches should always be done in consultation with me and under my supervision.These exercises are normally part of the Spinal Reconstructive Care stage. See the ‘Levels of Care’ book for more information.

It is essential that Chiropractic Care is part of all exercise programs.Exercises needs to be slow, deliberate and careful in all exercise programs. Exercises should be challenging, and strength work should be performed with increasing

intensity over time.

Stretching and Exercise

Contents

Page 1-3 The Stretch Program

Page 4-5 Resistance Bands and Tubing

Page 6 Exercise Ball Training; Ball Circles, Seated March

Page 7 Exercise Ball Training; Leg Lift, Ball Walk

Page 8 Exercise Ball Training; Pelvic Tilt on Ball, Leg Press

Page 9 Exercise Ball Training; Back Extension, Hip Extension

Page 10 Advanced Ball Training; Hamstring Rolls, Oblique Lift

Page 11 Advanced Ball Training; Ab Roll, Wall Squats

Page 12 Basic Strength Training; Plank, Assisted Lunges

Page 13 Basic Strength Training; Modified Push-Ups, Dumbbell Rows

Page 14 Basic Strength Training; Overhead Press, Bicep Curl

Page 15 Basic Strength Training; Triceps Extension, Long Arm Crunch

Page 16 Basic Strength Training; Back Extension

Page 17-18 Hydrotherapy

Page 19-20 5 Easy Exercises to Reduce Your Neck and Shoulder Pain

Page 21 5 Easy Exercises; Shoulder Elevation

Page 22 5 Easy Exercises; Shoulder Abduction, One-Arm Row

Page 23 5 Easy Exercises; Reverse Fly, Upright Row

Page 24-25 Exercise and Back Pain

Page 26 10 Minute Whole-Body Workout; Shoulder Press, Lateral Raise

Page 27 10 Minute Whole-Body Workout; Front Raise, Exercise Ball Crunch

Page 28 10 Minute Whole-Body Workout; Back Extension, Ball Squat


Exercise Equipment you May Need

Throughout this Book you will be instructed to stretch and exercise using everyday furniture (chairs etc) and exercise equipment. Below is a list of equipment available for purchase in the clinic.

Exercise Mats - Thera-Band® Exercise Mats have been re-engineered with a new and improved material to provide maximum cushioned support for comfortable floor exercises and to help protect against injury. Available in the clinic or online at spinalcentres.com.au.

Exercise Balls - The Exercise Balls are inflatable balls used to strengthen muscles to improve posture and help prevent back pain. Each exercise ball comes with two plugs and an inflation adapter, along with the Exercise Ball Guide Poster detailing 24 exercises.

Soft Weights - Thera-Band® Soft Weights are hand-held, ball-shaped isotonic weights - a soft alternative to traditional isotonic dumbbells providing users more versatility for strength training and rehabilitation exercises. They are unique because the size of the ball, with a diameter of 4.5", does not increase as weight increases, allowing for a consistent and functional grip.

Resistance Bands and Tubing - Thera-Band® latex Exercise Bands and tubing are available in up to 8 color-coded levels of resistance. Proper use of these systems for resistive exercise provides both positive and negative force on the muscles, improving strength, range of motion and cooperation of muscle groups. Color-coded progressive resistance gives at-a-glance documentation of progress from one level to the next.


The Stretch Program

Stretching is perhaps one of the most important things you can do to help your Chiropractic care.

Unfortunately, most people stretch too little, and when they do, they do so too aggressively. The result: torn muscles, a sense of frustration, and generally more pain.

Stretching needs to become part of your life. Elite athletes spend up to one hour a day stretching. The rest of us hardly spend any time stretching, and then wonder why things start to tear when we run to pick up a ball, or twist suddenly. The more time you spend stretching the less likely you are to have injuries of your muscles and ligaments.

Stretching is just like brushing your teeth:

•Stretch every day - spinal hygiene is important

•Don’t push it too hard - the gums don’t bleed, but you can tear a muscle.

•Make it part of your routine - do you only brush your teeth when they are sore?

•Stretching does not replace the Chiropractor - but enhances your Chiropractic care.

•Does not cost anything - but will save you money and reduce your pain.

Check with Dr. Hooper before starting a stretching program.

Your spine is significantly more important than your teeth!

What will you do...

When

your

spine

wears out?


Resistance Bands and TubingThera-Band® elastic resistance has been proven to increase strength, mobility and function, as well as reduce joint pain. Evidence-based exercise programs utilizing Thera- Band bands and tubing rehabilitate injuries, improve the functional ability of older adults, improve athletic performance, and aid in treating many chronic diseases.Thera-Band® resistance bands and tubing are low-cost, portable and versatile. Made of natural rubber latex, they are easily recognized by the trademark Thera-Band® colors – yellow, red, green, blue, black and silver.

Thera-Band Colour Resistance Level Workout Level

Tan Extra Thin Beginner

Yellow Thin Beginner

Red Medium Beginner/Intermediate

Green Heavy Intermediate

Blue Extra Heavy Intermediate/Advanced

Black Special Heavy Advanced

Silver Super Heavy Advanced Plus

Gold* Bands Only Max Advanced Plus

Exercise tips when using bands and tubing.• With all exercises, posture and body alignment is critical. Keep the shoulders and hips aligned, tighten the abdominals, and relax the knees. Be sure to practice the safest posture possible by maintaining a natural spinal curve• Use the band or tubing prescribed by your physician or therapist for the prescribed sets and repetitions. Rest between sets.• Perform all exercises in a slow and controlled manner. At no time should you feel “out of control”; remember to control the band or tubing rather than allowing it to control you. Do not allow the band or tubing to snap back.• Avoid hyperextending or over-flexing joints when exercising. Don’t lock the joints.• For beginners, perform the exercises without the band or tubing until you are comfortable, then add resistance. Begin with 8 to 10 exercises that target major muscle groups.• Exercise with the colour band that was prescribed for you, or with a colour that allows you to complete 2 to 3 sets of 10 to 15 repetitions with mild fatigue on the last set.• Progress to the next colour band when you are able to easily complete the 3 sets of 10 to 15 repetitions.


Biceps Curls with Resistance Band

•Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.

•Step onto middle of tubing with back foot or both feet.

•Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.

•Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 5. Return to start position.

•Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Lateral Rows with Resistance Band

•Step onto resistance band with feet hip width apart and knees slightly bent.

•Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.

•Raise band to side of body at shoulder height keeping elbows only slightly bent.

•Return to start position.


Exercise Ball Training

The following workout shows basic exercises for balance, stability and strength using an exercise ball. If you're new to the exercise ball, this is a great place to start. If you need to, sit next to a wall or chair to hold on for balance. Perform 1 set of each exercise and, as you get stronger, add more sets. Check with your Doctor of Chiropractic if you have any injuries or medical conditions.

Equipment: You will need a fitball (available in the clinic or online at spinalcentres.com.au and a towel)

How to Start: Sit tall on the ball with your feet hip-width apart, heels directly under your knees. Check that your calves aren’t touching the ball, and lengthen your spine and relax your shoulders back and down.

Begin with a 5 to 10 minute warm-up of light cardio (walking, jogging in place, skipping etc.) Perform one set of each exercise (12 repetitions) and, as you get stronger, add more sets.

Do this workout 2 to 3 non-consecutive days a week, performing cardio exercise or weights training on the days in between. Ensure that you stretch afterwards.

Ball Circles (Seated Mobility)•Sit tall on the ball and place the hands on the ball for balance

or place them behind the head (more difficult)•Slowly begin to roll the hips in a circle towards the right,

making small circles and then, as you get comfortable, larger circles. Do 10-20 circles and then repeat to the left.

•For variety, complete a couple of figure ‘8’s’ once you are finished with the sets.

Seated March (Seated Core Control)•Sit on the ball with the spine straight and abs in. Begin a slow march,

alternating lifting the right foot and then the left.•As you get comfortable with the movement, lift the knees higher and

march faster. Try not to swing through the movement and keep hips stable. Repeat for 1-2 minutes.


Leg Lift (Seated Balance)•Sit on the ball with the spine straight and abs in. Place the

hands on the ball or behind the head (harder).•Lift the right foot off the floor, holding it in the air for 5 or

more seconds. Lower and repeat on the other side.•Repeat for 5-12 reps. Keep the abs in to help keep your

balance.

Ball Walk (Seated Core Strength)•Sit on the ball and place the hands on either side for balance.•Contract the abs and slowly walk the feet forward as you

slide down the ball. Continue walking the feet forward until you’re in a bridge position with the head and shoulders supported by the ball, hips lifted.

•Walk all the way back until you’re seated again and repeat for 3-5 reps.

•If this feels difficult, hold onto a wall for balance and only walk forward a bit at a time until you feel more comfortable.


Pelvic Tilt on the Ball (Seated Abdominal Control)•Lie at an incline position on the ball with the hips

down, head supported by the hands and feeling a stretch in the abs.

•Without rolling on the ball, squeeze the hips up and then lower and repeat for 15 reps.

Leg Press (Leg Strength)•Sit on the ball and slowly walk the feet forward

until you’re at an incline on the ball with knees bent.•Bend the knees and roll down the ball towards the

floor. Your bottom should be 5-10 centimetres off the floor.

•Push through the heels to come back to start, in an incline position and repeat for 15 reps.


Back Extension (Back Muscle Strength)•Lie facedown with the ball under your hips and

lower torso, resting on your knees. Place the hands behind the head or under the chin.

•Roll down the ball and then contract the lower back to lift the chest off the ball, bring your shoulders up until your body is in a straight line. Do not hyperextend or have a ‘jerky’ movement.

•Repeat for 12-16 reps.

Hip Extension (Core and Back Strength)•Lie on the floor with your heels propped on the

ball. Keeping your abs tight, slowly lift the hips off the floor (squeezing the buttocks) until body is in a straight line.

•Hold for a few seconds and lower, repeating 10 to 15 times. To make it easier, place the ball under the knees rather than under the heels.


ADVANCEDInclude these advanced exercises into your workout once you have successfully mastered the ‘basic’

ball exercise program.

Hamstring Rolls•Lie on the floor and place heels on the ball.

Squeeze your bottom and lift hips until your body is in a straight line.

•Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abs tight (don’t sink in the middle). Repeat for 8-12 reps.

Oblique Lift•Position yourself at the side of the ball. Lean

onto the ball so your hip is pressing against it and nearest leg is bent. Straighten your other leg.

•With your hands across your chest or behind your ears, tighten the abs and lift your torso off the ball, pulling the ribcage toward the hips.

•Keep the movement small. Repeat for 8-12 reps and switch sides.


Ab Roll•Place your hands on the ball in front of you,

arms parallel. Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining your back.

•Push the elbows into the ball and squeeze the abs to pull the body back to the start. Avoid this move if you have acute back problems.

Wall Squats•Stand with feet about hip or shoulder-width apart

and place an exercise ball behind your lower back and against a sturdy wall.

•If you choose to hold weights, you can keep them at your sides, hold them just over the shoulders or prop them on the upper thighs.

•Bend the knees and lower into a squat, keeping the knees in line with the toes.

•Lower down as fat as you can (but no lower than 90 degrees) and push into the heel to go back to starting position.


Basic Strength Training

The basic strength training program targets all the muscles in the body, including the hips, glutes, chest, thighs, back, shoulders, arms and abs. This short and simple workout is the ideal introduction to strength training for people new to a weights program.

Equipment: You will need various weight dumbbells (buy as a set) or Thera-Band soft weights, an exercise ball and a mat or thick towel.

How to Start: Begin with a 5 to 10 minute warm-up of light cardio (walking, jogging in place, skipping etc.). Perform one set of each exercise (12 repetitions) using suitable weights. When you are ready to progress, add 1 to 2 reps each week (building up to 25-30 reps); add sets and/or increase weights each week by about 5 to 10% (when you are ready).

Do this workout 2 to 3 non-consecutive days a week, performing cardio exercise on the days in between. Ensure that you stretch afterwards.

Assisted LungesLike static lunges, assisted lunges work all the muscles of the hips, glutes and thighs. This version is just like a static lunge, except you’re using a chair or wall for balance.How to do it:•Stand with right foot forward, left foot back about 3 feet apart.•Hold onto a chair or wall for balance.•Bend the knees and lower them towards the floor until the back knee is

a few inches from the floor and the front knee is at a right angle. Keep the front knee behind the toes and be sure to lower straight down rather than forward.

•Keep the torso straight and abs in as you push through the front heel and back to starting position.

PlankThe plank is a great way to build endurance and stability in both the abs and back, as well as stabilizer muscles. There are three difficulty levels for this exercise. First level; keep your hips and knees on the floor. Second level; pulling your core in, raise up onto your knees, keeping your back straight. Third level; raise up onto your toes, keeping your core stable and back straight.

•Lie face down on a mat or towel resting on the forearms, palms flat on the floor.•Push off the floor, raising up onto the toes and resting on the elbows.•Keep your back flat, in a straight line from head to heels.•Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in

the air.•Hold for 20 to 60 seconds, lower and repeat for 2-5 reps.


Modified push-upsThe push-up is an excellent way to work the chest without equipment. It’s a great exercise as it’s a compound movement that involves multiple muscles and joints. That means it doesn’t just work the chest, it also involves the arms, shoulders, core and legs.How to do it:•Start on all fours with hands a bit wider than the shoulder.•Walk the knees back a bit in order to lean your

weight on the hands. Flatten your back, and avoid sticking the rear up in the air.

•Pull the abs in and, keeping back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.

•Push back up and repeat.

Dumbbell RowsDumbbell rows are a great way to work each arm individually to build strength. This exercise targets the large muscles on the side of the back, as well as muscles in the arms and shoulders. To make the exercise easier, try doing it one arm at a time with the hand support on a ball or bench.How to do it:•Bend over at the waist until the torso is parallel to the

floor or at 45 degree angle, abs in and knees slightly bent.•Hold weights straight down without locking the elbows.•Bend the elbows and pull the weights up until the elbows

are level with the torso. Keep the shoulders relaxed and away from the ears, and abs contracted. Lower down and repeat.


Overhead PressThe overhead press is often a standard move in most routines because it hits every part of the shoulder with an emphasis on the front and middle part of the deltoid. Ensure that when you press up, you complete the move with the weights slightly in front of you, rather than straight up.How to do it:•Stand with feet shoulder-width apart with knees slightly

bent and abs contracted.•Bring the weights up to chin level, elbows bent and arms in

front of the body.•Slowly press the weights overhead without arching the

back or locking elbows. Lower back to the start and repeat.

Bicep CurlThe bicep curl is a traditional exercise targeting the bicep muscles. By using dumbbells, you can work both arms independently, which is a great way to work on any weaknesses you may have in your non-dominant arm.How to do it:•Stand with feet about hip-width apart, abs engaged as you

hold medium-heavy dumbbells in front of the thighs.•Squeeze the biceps and bend the arms, curling the weights up

towards the shoulders.•Keep the elbows stationary and only bring the weights as

high as you can without moving the elbows.•Slowly lower the weights, keeping a slight bend in the

elbows at the bottom. Repeat.


Triceps ExtensionTriceps extensions are another great way to work the back of the arms. This version is a bit more challenging, since you’re lying down and have to work against gravity to control the weights in a downward motion. For this reason, start with light weights and slowly build your way up.How to do it:•Lie on the floor or a bench/ball and extend the arms straight up over the chest,

palms face in. •Bend the elbows and lower the hands until they’re next to the ears, elbows at 90-

degree angles.•Squeeze the triceps to straighten the

arms without locking the joints.•Keep the elbows steady throughout the

movement, only moving the forearms. Repeat.

Long Arm CrunchThe long arm crunch is an effective exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it’s important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. How to do it:•Lie on the floor or a mat and extend the arms straight out behind the head with

hands clasped, keeping the arms next to the ears.•Contract the abs and lift the shoulder blades off the floor.•Keep the arms straight and avoid

straining the neck. If you feel neck pain, take on hand behind the head while keeping the other arm extended.

•Lower and repeat for 1-3 sets of 12-15 reps.


Back ExtensionBack extensions is a subtle movement targeting the lower back. Many of us work out abs, but neglect to work the lower back, which can lead to muscle weakness and imbalance. Ensure that you don’t adopt a ‘jerky’ movement - keep movements slow and controlled. If you have back pain or problems, this exercise can also be performed with an exercise ball. To do so, lie stomach-down on a ball, with your legs nearly straight and toes touching the floor.How to do it:•Lie face down on a mat and place the hands on the floor or behind the head (more

advanced).•Contract the abs and keep them contracted throughout the exercise.•Keeping a controlled movement, squeeze the back to lift the chest a few inches off

the floor. Imagine that you’re lengthening the torso as you lift the chest up.•Lower and repeat.


Hydrotherapy - The Water Program

The purpose of this program is to aid in the rehabilitation of your spinal injury. Swimming is an ideal rehabilitative exercise as it is non-weight bearing and allows full range of motion to be achieved with minimal stress on the spine and disc injuries. The heated pool environment further assists muscle relaxation. The secondary benefits are weight loss to reduce the loading forces on the disc and to improve muscle tone and support of the spinal column.

Swim at least two to three times each week. Start initially with gentle stretching and pool walking for the first week or so. Remember this is a rehabilitation not fitness program. All sessions are approximately 20 to 30 minutes.

Always check with your Doctor of Chiropractic before starting a swimming/exercise program.

Stage One:

•10 minutes of general stretches in the pool hip depth then shoulder depth moving legs and arms through full range of motion. Use the water as light resistance to your movement.

•4 x 30 second leg kicking. While lying in a floating position on your back, gently kick your legs without bending the knees too much. Keep your arms by your side, or use them to stabilise you as required. A 25 metre pool will take about one minute.

•1 lap of side stroke•1 lap of back stroke•5 minutes of warm down stretches in the water.

Stage Two - Build up to:

•10 minutes of stretches in the water interspersed with:•4 x 1 minute of leg kicking as per stage 1•2 laps of side stroke•2 laps of back stroke•5 minutes of warm down stretches in the water

Stage Three - Build up to:

•10 minutes of stretches in the water interspersed with:•4 x 1 minute of leg kicking as per stage 1•4 laps of side stroke•4 laps of back stroke•2 laps of breast stroke•5 minutes of warm down stretches in the water


Stage Four - Build up to:

•10 minutes of stretches in the water interspersed with:

•4 x 1 minute of leg kicking as per stage 1•4 laps of side stroke•4 laps of back stroke•2 laps of freestyle•2 laps of breast stroke•5 minutes of warm down stretches in the

water

Stage Five - Build up to:


•4 x 1 minute of leg kicking as per stage 1, but holding onto the side of the pool

•4 laps of side stroke•4 laps of back stroke•2 laps of freestyle•2 laps of breast stroke•5 minutes of warm down stretches in the water

Stage Six - Build up to:



water

Stage Seven - Build up to:


•4 x 2 minute of leg kicking as per stage 1, but holding onto the side of the pool

•6 laps of side stroke•4 laps of back stroke•4 laps of freestyle•4 laps of breast stroke•5 minutes of warm down stretches in the water

Stage Eight - Build up to:


•4 x 2 minute of leg kicking as per stage 7, but using a kick board

•6 laps of side stroke•6 laps of back stroke•4 laps of freestyle•4 laps of breast stroke•5 minutes of warm down stretches in the

water

Stage Nine - Build up to:



water

Stage Ten - Build up to:


•4 x 2 minute of leg kicking as per stage 8•6 laps of side stroke•6 laps of back stroke•6 laps of freestyle•6 laps of breast stroke•5 minutes of warm down stretches in the water


5 Easy Exercises to Reduce Your Neck and Shoulder Pain

A recent Danish study has shown that completing five basic exercises a few times a week can reduce neck and shoulder pain.

The study revealed that strength training exercises using dumbbells can reduce and improve function in the trapezius muscle. This large muscle extends from the back of the head, down the neck and into the upper back, and is responsible for much pain and tension experienced by many Australians - especially those who work in an office.

As well as reduce pain, the exercises also improved the muscle’s ability to respond quickly. Repetitive strain injury or general trapezius myalgia (muscle pain) is a common condition caused by long hours in front of computers or at a desk, but can also afflict those with more active jobs.

As part of the Danish study run by several researchers from the National Research Centre for the Working Environment in Copenhagen in conjunction with the Institute of Sports Medicine, Bispebjerg Hospital (also in Copenhagen), 42 women who worked in offices on repetitive tasks and did computer work participated in the 10-week study.

All participants had reported chronic or frequent pain in the neck area, and tightness and tenderness of the upper trapezius muscle. The researchers randomly divided the women into three groups:

1. Specific strength training. This group of 18 women did five exercises with dumbbells - one-arm row, shoulder abduction, shoulder elevation, reverse fly and upright row. These exercises are commonly used to strengthen the shoulder and neck muscles, including the trapezius. The participants did 3 sets of 3 repetitions, 3 times a week. The amount of weight lifted depended upon each woman’s strength level and was progressively increased throughout the 10 weeks.

2. General fitness training. This group of 16 women cycled upright on a stationary bike. The researchers wanted to see whether the general fitness exercises would improve rapid force capacity (the ability to activate the muscle quickly and forcefully). The women in this group cycled three sessions per week for 20 minutes per session.


3. Reference (Control). This group of eight women received individual and group counseling on ergonomics, diet, health, relaxation and stress management for a total of one hour per week. They did not complete any physical training.

All participants completed shoulder abductions before the 10-week intervention began and after it ended to measure the contraction, force and strength of the muscle. Muscle biopsy samples were also taken to analyse the affected muscle fibres and pain levels at each of the sessions.

Results

The cycling did not significantly affect force capacity. Significant changes occurred only in the strength-training group. Those who completed the exercises reported reduced pain levels by more than 50%, as well as improve force capacity and increased number of important, power-generating muscle fibres.

The Spinal Centre’s Comment:

Unfortunately most people do not exercise nearly enough, if at all. This is a shame considering the many positive benefits that just a few minutes of exercise a day can bring.

More than two-thirds of Australians are now overweight, and millions more are suffering from high blood pressure, high cholesterol and diabetes - potentially fatal conditions brought on from being overweight and unhealthy.

Exercise should be viewed as a drug. Unlike commercial drugs, exercise doesn’t have any nasty side-effects - it will only make you feel better, stronger and pain-free.

For those suffering from back, neck and joint pain, it’s often easier and may even feel better to sit around or lie in bed all day. You may feel unable to complete any exercise, however once you are past the acute pain stage, it’s crucial that you start to move around and exercise. Not only will this quicken your recovery and reduce your pain levels - it will also allow you to get the most from your musculoskeletal or chiropractic care.

This is great research showing the positive results of a few dumbbell exercises for shoulder pain and tightness. If you work behind a desk or at a computer for extended hours, you will undoubtedly know of the shoulder pain and stiffness that arises after a short time. For those who have more active jobs, completing more strength training will boost your muscle strength, power and recovery. Realistically, there is no downside other than a few minutes of your day and a little bit of hard work.


5 Exercises for Neck and Shoulder Pain

Regular exercise has been proven to reduce the risks of a number of chronic diseases like cardiovascular disease, certain forms of cancer, diabetes, osteoporosis and neck and back pain, but despite all these positive benefits, most of us are “Exercise Deficient.”

Should, back and neck pain are common ailments reports in occupations with sedentary repetitive work patterns, however anyone can be afflicted with this condition. Complete the basic exercises to help reduce your shoulder and neck pain and improve function and strength.

Equipment: You will need various weight dumbbells (buy a set)or Thera-Band soft weights and a mat or thick towel.

How to Start: Begin with a 5 to 10 minute warm-up of light cardio (walking, jogging in place, skipping etc.). Perform one set of each exercise (12 repetitions) using suitable weights. When you are ready to progress, add 1 to 2 reps each week (building up to 25-30 reps); add sets and/or increase weight each week by about 5 to 10% when you are ready.

Do this workout 2 to 3 non-consecutive days a week, performing cardio exercise on the days in between. Ensure that you stretch afterwards.

Shoulder Elevation

Start by standing with your feet shoulder-width apart and your knees slightly bent. The dumbbells should be held at your side with your palms facing in.

Exhale and lift your shoulders straight up in a slow motion, keeping your arms straight. Hold for 2-3 seconds. Inhale and slowly lower shoulders to starting position.


One-Arm Row

Stand with one knee on a bench (or low table) and place same-side hand on the table in front of the knee. Brace the stomach muscles, and with your other hand, pull the weight up towards your lower chest.

When the weight touches your chest, lower it in a controlled motion.

Shoulder Abduction

Stand with feet slightly apart, and your back straight. Your arms should be handing at your sides about a foot away fro your body. Face your palm inwards holding a dumbbell in each hand.

As you exhale, raise the dumbbells at your sides, keeping your elbow slightly bent. Continue to raise dumbbells until they are level with your shoulders. Inhale and lower arms slowly to the starting position. This completes one rep. To make exercise easier, bend the elbows more.


Reverse Fly

Stand with your torso bent forward, making a 90 degree angle between your legs and upper body. Grasp dumbbells in your hands at your sides, palms facing inwards. Lean over so your chest is slightly above your knees.

Inhale and raise your arms to your sides, keeping your arms straight but not locking your elbows. Continue to lift until the weights are at shoulder level. Hold for 2-3 seconds, exhale and slowly lower weights back to starting position.

Upright Row

Stand with your feet hip-width apart and your knees slightly bent, and hold a pair of dumbbells close together in front of you, palms facing your thighs.

Lift the dumbbells up towards your chin, leading the motion with your elbows and keeping your shoulders down and back. When the weights reach your collarbone, slowly reverse the motion to come back to the start. Repeat.


Exercise and Back Pain

Lower back pain can be debilitating. Whatever its' cause, it can stop you from living your usual everyday life. When it comes to exercise, most sufferers will stop, fearing that it will exacerbate the problem.

A small Canadian study has now shown that more exercise is better than less when it comes to lower back pain. The study found that exercising four days a week gave people greater relief from back pain than those who worked out fewer times per week, or not at all.

In the study, 120 people were randomly assigned to one of four groups for 12 weeks: one did a strength-training program two days a week, one did it three days per week, and one four days a week. A control group did no exercise, but instead participated in a two-week exercise-familiarisation program.

Exercises in the workout program included bench presses, lateral pull downs and leg presses.

The participants had not had any kind of back surgery, no damaged vertebrae or nerve root problems. All had chronic, non-specific lower-back pain as a result of injury to soft tissue in the lower back.

Those in the four day a week program had the biggest reduction in pain, with 28 per cent of participants reporting improved symptoms. Those who exercised two days per week reported a 14% reduction in pain.

The four day group also reported having a better quality of life and less disability than those who exercised less. In addition to these great results, those who exercised more frequently showed the greatest strength gains. The control group, who did not exercise at all, showed insignificant change in all areas.

"Why does increasing strength even make a difference?" asked lead researcher Robert Kell, an assistant professor at the University of Alberta. "Let's say you garden or go out for a full day of activities and come home tired. We are more apt to injure our backs if we are fatigued. By increasing overall strength, it makes it easier for us to complete activities of daily living."


"A lot of work is done with the upper body that is strenuous, so it is important to have a strong chest and back muscles so you don't hunch forward," he said. "It's also important to have strong leg muscles, because if you reach down to pick something up and your legs are fatigued, you'll lift more with your back."

The Spinal Centre's Comment:

This is an interesting study which shows that staying active will help your back condition. However, before we all launch into a strength training routine, it must be made clear that slow and steady is a better approach to strength training.

Anyone with back pain should consult a registered Chiropractor before proceeding with an exercise plan. In the past, those who are suffering from back pain have been advised to lie in bed and rest when in pain, however that often leads to further stiffness and weakening of the back muscles.

As mentioned in the study, it does help to strengthen the muscles of the back, stomach and legs with some gentle exercise and light strength training.

The research study basically boils down to this: Basic human reaction to pain is to stop. We associate pain with something being hurt, so we stop what we are doing, and rest more often. As the study shows, pain levels and associated symptoms can be dramatically reduced with the introduction of exercise. The joints will loosen up, the muscle relax and you will generally feel better.

Introducing a light weights program doesn't have to be difficult or expensive. Taking it slowly will produce a much better outcome than going too hard, too fast. Start the program with a very light weight, completing 20-30 reps per exercise. Build up to a heavier weight, reducing your reps down to those suggested in the exercise.

To begin, the only equipment you will need is an exercise ball and a set of dumbbells. Find a nice, quiet space with a blank wall. Following these simple steps for some strengthening exercises.


The 10 Minute Whole-Body Workout

Dumbbell Shoulder Press

Works: Shoulder, upper back, biceps, stomach

Grab one dumbbell in each hand, and sit on the exercise ball with your knees bent. Hold the dumbbells just above your shoulders, palms facing each other. Press the weights until your arms are straight overhead. Hold for 1 second, then take 3 seconds to lower the dumbbells back to the start.

Reps: Complete 6 to eight reps, break for a minutes or two, and complete 6-8 more reps.

Hint: If you find it too hard to use both arms at the same time, do one arm at a time, 6-8 reps on each arm.

Dumbbell Lateral Raise

Works: Shoulders, arms, stomach, back muscles

Stand with feet shoulder width apart, with feet pointing straight ahead. Hold a dumbbell in each hand to the sides. Draw your belly button in. Raise both arms, thumbs up, until your hands reach shoulder level. Slowly return to start and repeat.

Reps: Complete 6-8 reps, break for a minute, and complete 6-8 more reps.

Hint: If you find it too hard to straight both arms during the lateral raise, bend arms at a 90⁰ angle.


Dumbbell Front Raise

Works: Shoulders, chest, stomach

Stand with feet about shoulder width apart. Bend knees slightly. Hold a dumbbell in each hand. Place your arms against the front of the thighs or slightly to the side. Draw belly button in. Lift your arms up directly in front of you to about eye level. Keep your back straight. Slowly return back to the start and repeat.

Reps: Complete 6-8 reps, break for a minute, then complete 6-8 more reps.

Hint: If you find using two arms at the same time is too hard, use one arm alternatively, completing 6-8 reps on each.

Exercise Ball Crunch

Works: Stomach, back muscles

Sit on the exercise ball. Slowly walk your feet forward until your lower back is in full contact with the ball. Bend your knees, placing feet flat on the ground and pointing straight ahead. Place your hands behind your ears.

Tuck your chin and slowly crunch the upper body up and shoulders off the ball only as far as you are able. Keeping a controlled motion, slowly lower to the start position.

To get up, slowly walk feet back in, sitting up.

Reps: Complete 10-12 crunches, break for a minute, then complete 10-12 more.

Hint: If you find putting your hands behind your ears is too much, cross them over your chest. If you need more support, lower yourself down so the ball is in the middle of your back.


Back Extension

Works: Lower and upper back muscles, stomach

Place exercise ball on floor. Kneel down. Lie face down over the ball, with the ball placed under your hips and lower torso. Place your hands behind your head or at your sides and stay on your knees. Slowly roll down the ball and then roll back up, lifting your chest off the ball. Bring your shoulders up until your body is in a straight line without hyperextending. Slowly lower back down.

Reps: Complete 8-10 reps, break for a minute, then complete 8-10 more.

Hint: If you find it too hard to put your hands behind your ears in this exercise, cross them over your chest. Ensure that you don't hyperextend or ‘swing' - keep a slow, controlled movement throughout the exercise.

Ball Squat

Works: Legs, stomach

Stand with your feet wide, toes pointing out. Place an exercise ball behind your lower back for support. Bend the knees and slowly lower into a squat, keeping the knees in line with the toes. Lower down as far as your flexibility allows and push into the heels to go back to a starting position.

Reps: Complete 8-10 reps, rest for a minutes, then complete 8-10 more.

Hint: Only lower yourself down as far as you feel comfortable. Put all your weight into your heels - try not to lean onto your toes.

10 Ways to Help Us Help You

1

2

3

4

5

6

7

8

9

10

Knowledge is PowerUnderstand your problems and enjoy better results.

Use Our ExperienceStay on track by following our recommendations.

Exercise and Stay ActiveAim for 20-30 minutes of gentle exercise each day.

Improve your NutritionEat like a meat-eating vegetarian coeliac. Cut out grains and bread. Aim for 8 serves of fruit & veg daily.

Drink Plenty of WaterDrink 20ml per kilo of body weight everyday. (eg. If you weigh 70 kilograms, you must drink 1.4 litres minimum.)

Get Adequate RestRestful sleep allows your body to make needed repairs. Aim for 7-8 hours per night.

Reduce Emotional StressIf you are having trouble managing stress, talk to Dr. Hooper about your options.

Adopt Healthier HabitsStop smoking and get to your optimum weight. Pour soft drinks down the drain and avoid tea and coffee.

Participate in your RecoveryEducate yourself with our information and never be afraid to ask questions.

Remain HopefulHealing is a process that takes time. Stay optimistic. We are!

Recommended Reading

Kids and Chiropractic

Chiropractic is just as important for your kids. Find

out why in this great booklet.

The Wellness Protocol

The 7 steps to achieving optimum health.

Healthy Eating

Your guide on how to eat, what to eat and when to

eat it.

For more information, advice and back care tips, please visit our website spinalcentres.com.au.

As a patient of this practice, you are also eligible for access to our exclusive weekly e-newsletter, which brings

you up-to-date information and advice on important health topics like back pain prevention, exercise

strategies, eating plans and much more.

Dr Hooper’s Spinal Centre3 Mt. Dandenong Tourist Road, Montrose Vic 3765

Ph: (03) 9728 5333 Fax: (03) 9728 4333Web: spinalcentres.com.au

stretching is one of the best things you can do for your ... · exercise ball. if you're new...

Documents