Physio Back Exercises

Steps:

1. Abdominal Bracing

Description: Abdominal bracing is a core stabilization exercise that helps strengthen the muscles of the abdomen and improve posture.

1. Starting Position:

Sit upright in a chair with your feet flat on the floor.

2. Hand Position:

Place your hands on your hips or on the sides of the chair for stability.

3. Engage Your Core:

• Take a deep breath in.
• As you exhale, gently draw your belly button in towards your spine.
• Tighten your abdominal muscles as if preparing to take a punch.
• Hold this contraction for 10-15 seconds while maintaining normal breathing.

4. Release:

Relax and repeat the abdominal bracing contraction for 10-15 repetitions.

Tips:

• Focus on contracting your deep abdominal muscles rather than holding your breath.
• Keep your spine in a neutral position throughout the exercise.
• Gradually increase the duration of the hold as your core strength improves.

2. Seated Marches with Abdominal Bracing

Description: Seated marches with abdominal bracing help improve core stability and coordination while seated.

1. Starting Position:

Sit on the edge of the chair with your back straight and feet flat on the floor.

2. Abdominal Bracing:

Perform abdominal bracing as described above, engaging your core muscles.

3. Marching Movement:

• Lift one foot slightly off the floor, keeping your knee bent.
• Alternate lifting each foot in a marching motion while maintaining abdominal bracing.
• Continue marching for 30 seconds to 1 minute, or as long as you can maintain proper form and core engagement.

4. Increase Difficulty (Optional):

To increase the challenge, you can lift your knees higher or march faster, but always prioritize maintaining abdominal bracing and good posture.

Tips:

• Keep your upper body stable and avoid leaning back or slouching.
• Focus on controlled movements and maintain steady breathing throughout.
• Start with shorter durations and gradually increase the time as your core strength improves.

3. Seated Figure Four Stretch

Description: The seated figure four stretch targets the glutes and hip muscles, promoting flexibility and reducing tension.

1. Starting Position:

Sit on the edge of your chair with your back straight and feet flat on the floor.

2. Stretching Position:

• Lift your right foot off the floor and cross your right ankle over your left thigh, forming a figure four shape with your legs.
• Flex your right foot to protect your knee and ankle joints.

3. Gentle Pressure (Optional):

• If you need a deeper stretch, gently press down on your right knee with your right hand.
• Keep your back straight and avoid rounding your spine.

4. Hold and Breathe:

Hold the stretch for 15-30 seconds, feeling a gentle stretch in your right hip and glute. Breathe deeply and relax into the stretch.

5. Switch Sides:

Release the stretch and repeat on the opposite side, crossing your left ankle over your right thigh.

Tips:

• Adjust the intensity of the stretch by varying the amount of pressure applied to your knee.
• Maintain good posture throughout the stretch, avoiding slouching or leaning forward.
• Perform 2-3 stretches on each side, gradually increasing the duration of each stretch as your muscles relax.

General Tips for Lower Back Stretches:

• Perform these exercises and stretches regularly to improve core strength, flexibility, and reduce stiffness.
• If you have any medical conditions or concerns, consult with a healthcare professional before starting these exercises.
• Listen to your body and avoid any movements that cause pain or discomfort.

Incorporate these seated exercises into your daily routine to promote overall fitness and well-being, especially if you spend prolonged periods sitting during the day.