AugustaBack spine center for back pain and neck pain in georgia

Augusta Neuroscience georgia

 
840 Stevens Creek Rd., Augusta, GA 30907
Appointments & referrals: 706-722-6957
   
         
 

Back to Exercise Library.

Strengthening Exercises

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. Stretch slowly, and never do any exercise that causes pain. If you are an athlete, your legs take a lot of abuse. Here are some advanced exercises for those with healthy knees, legs and arms that will get you ready for your sport.

Strength Exercise Menu

Knee Twist

strength twist

Lie on your back with your knees bent. While trying to keep your lower back flat, slowly let both knees fall together toward the floor. Hold for ten seconds, then go back to start position with knees up. Repeat other side. Repeat the exercise ten times.


Abdominal Crunch

abdominal crunchLie on your back with feet together, raised up (upper left). Raise your shoulders up slightly so they are four inches off the ground (bottom left). Do not use your hands to jerk your head up. Hold for 3 seconds, then lower. Repeat 10 times.

abdominal crunch 2

Lie on your back. Try to keep your low back in contact with the ground. Slowly lift your right shoulder up six inches off the ground. Merely raise your shoulders up six inches, hold for one second and lie down. Repeat for ten sit ups, alternating left shoulder and right shoulder. DO NOT do a full sit up. DO NOT put your hands behind your neck to jerk yourself upward.

top

Hamstring Stretch

Hamstring stretch

Place a belt or rope around the arch of your foot. Straighten your leg. Slowly begin to pull your leg to a straight up position. Depending upon your flexibility, having your leg point straight up may be a realistic goal. For those who have good flexibility, you may be able to go past vertical during your stretch.

top

Side Bend

side bend

Stand straight up with hands above head. Slowly reach your hands to the right and hold for ten seconds, then straight up and pause, then go to the left and hold for ten seconds, then straight up again and pause. Repeat the stretch ten times.

top

Squats

squats
This exercise can strengthen a healthy knee, and prepare it for the high impact the knees may get on the crusty snow, or the spring action generated by the fresh powder. To do this exercise, start with the feet shoulder width apart. Your hands are outstretched for balance. Lower your body slowly (do not bounce up and down) until the thighs are horizontal. Hold your squat position for five seconds, then stand. Repeat ten times.

top

Leg Swings

leg swings
This exercise requires a great deal of balance. You may put one hand on a chair back to balance if need be. To do this exercise, stand on your right leg. Extend your left leg out in front of you until it can almost touch the floor, 18 inches in front. Next, slowly begin to swing the left leg to the side so the leg may touch the floor, 18 inches to the side, then back behind you, then back to the starting position. You left leg will have made a large semicircle path from front to back. Repeat 10 times, then switch legs.

top

Standing Rotation & Moguls

standing rotation stretch

Standing Rotation (above left) - Hold a racquet, golf club or broom across your shoulders as shown. Without moving your feet, slowly rotate your shoulders to the left, then back to the right. Do this stretching exercise for five minutes before playing to loosen up and reduce risk of strain.

Moguls - Place a towel on the floor. Start on your right foot with your left hand on the floor, as shown in picture one. Next, jump upward from this position, across the towel landing on your left foot and right hand. Get momentum going and hop from side to side for one minute, then rest. Repeat for ten one minute intervals.

top

Modified Abdominal Curl

Modified ab curlLaying supine, cross right leg over left leg. Grip left hamstring and begin to pull toward yourself while raising 90 degrees. Hold for ___ seconds. Repeat opposite leg.

top

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

 

About Us | Spine Center | Biographies | Privacy Notice | Anatomy Library | Exercise Library | Medical Animations | Prevention | Pain Relief | Symptoms Chart | Educational Resources | How to Lift | For Physicians | Spine Conditions | Treatment | Contact Us | Sitemap

Disclaimer:

The pictures displayed in www.augustaback.com are images of actual patients and employees who have consented to have their picture in this website.

Prizm Logo developing spine centers of excellence for back pain and neck pain across the united statesWeb design & Copyright 2008 © Prizm Development, Inc. All rights reserved.
www.prizmdevelopment.com

 

   
minimally invasive spine surgery georgia

Minimally invasive surgery
Minimally invasive surgery techniques enable patients to go home the same day after spine surgery. Click here to learn more.

spine therapy georgia - spine specialized therapists

Spine Therapy
Spine-specialized therapists at AugustaBack help many patients to relieve symptoms without surgery. Learn how.

artificial disc surgery georgia

Artificial Disc
The artificial disc is a new alternative to spinal fusion surgery. Click here to learn more.

home remedies, symptom chart, what is causing back pain, neck pain georgia

Home Remedies
Learn about how home remedies can relieve pain symptoms, and symptom charts that can show you what may be causing pain.

Augusta Neuroscience

The four neurosurgeons within Augusta Neuroscience receive cases on brain injury, spinal cord problems, aneurysms and other neurological issues. Click here to learn more.

 

 
curve curve