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tonibunny
5th September 2006, 01:43 PM
Hi everyone,

One of the many things that we learned about in Oswestry was the importance of building up strength in our "core stabilising" muscles - ie. our abdominals. This is because these muscles support the lumbar spine and the stronger they are, the more pressure they take off the vertebral discs and the less fatigued you feel after sitting or standing for extended periods of time.

We did our exercises in the hydrotherapy pool, but were also shown how to do them out of the water. Here are some diagrams that demonstrate how to do them. It's important to stablise your pelvis by holding in your tummy and tightening your pelvic floor muscles (if you're not familar with this, it's just what you'd do to stop yourself from peeing!) whilst you do the exercises.

I will certainly be continuing to do these exercises at home every day (they only take 5 minutes) as I can feel an improvement after only 3 weeks.

http://img.photobucket.com/albums/v28/tonibunny/slife%20pics/Stretch1.jpg

http://img.photobucket.com/albums/v28/tonibunny/slife%20pics/Stretch2.jpg

http://img.photobucket.com/albums/v28/tonibunny/slife%20pics/Stretch3.jpg

http://img.photobucket.com/albums/v28/tonibunny/slife%20pics/Stretch4.jpg

sg-ni
9th September 2006, 07:40 PM
Cheers for these

DublinPauline
10th September 2006, 10:56 PM
Thanks Toni, these look very doable.
The principles behind them are very similar to those of Pilates (pull in your tummy and tighten pelvis floor). Now if I could only have the discipline to do them regularly. :roll:

RocketQueen
26th October 2006, 01:23 AM
Gonne print these off tomoro. When I can use a computer with a printer attached. Here's wondering if anyone can suggest excercises that help to support the thoracic spine. x

RocketQueen
27th October 2006, 06:55 PM
Aaaaaaaaaaaarrrghhh!!!! I canny not print em off. No matter how I try n do it my printer cuts of half the writing! A volunteer to print em for me and send em via the magic of the postal service? x

crkcallie
6th December 2006, 02:13 AM
Thanks for the exercises. The exercises that I do not only strengthen the lower back and abdominal muscles but they correct the spine and retrain the muscles to hold the spine in the right position.

Abbi
12th December 2006, 07:10 PM
Hi Callie! What exercises are you doing? I have never heard of any exercises that correct curves in the spine!

What do your curves measure, and do you get monitored frequently in order to check if your curves have gone down from these exercises?

Abbi

shortgirl
14th December 2006, 04:14 AM
Those are what my physical therapist had me doing for my back/hip pain! The tummy tuck, suck, and squeeze one is what they had me do most often. They are very simple too!