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| Micro-Kat Back Exercise |
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| LUMBAR & ABDOMINAL STRENGTHENING EXERCISES PLUS YOGA FOR HEALTH & FLEXIBILITY This web page is a sharing of information only. After having a lumbar disk excised in 1987 I have searched for relief from the stiffness and pain that I was told would stay with me the rest of my life. Over ten years I searched for a solution. I believe the following exercises and Yoga have saved me from nagging backpain as well as improved my overall health. Most of the following activities are safe, but those that have been injured, should check with a health care advisor before adopting this routine. Please refrain from holding the author responsible for any misjudgement you may make concerning the performance of these activities. Remember these exercises should not be painful. You should feel a good "stretch" during Yoga, may get a little "burn" during exercise, or a little "achy" for the first couple weeks. If you experience serious pain, lower the intensity of your activity, or get help from a health advisor. |
| BREATHING I- Breathing properly is very important in both and must be done through the nose. If you must use your mouth then you are working too hard. Proper breathing gives you a full load of O2 as well as massaging your internal organs. A- When inhaling, expand the diaphragm towards the pelvis away from the chest. B- Refrain from expanding the chest or lifting the shoulders. C- For Yoga breath deeply to the point of feeling the effect in your pelvic area. D- For Exercise inhale reasonably deep while maintaining proper form and pull abdominals toward the spine when exhaling. E- Hold for a count of nine when doing the Yoga F- For Yoga exhale slowly while pulling your abdominal muscles toward your spine. G- Go To A ( a little programming humor ) |
| STRENGTHENING EXERCISES II- The Basic lower back strengthening exercise pair A- Equipment needed - carpeted floor or exercise mat B- Start with 10 careful repetitions daily and work up to 33 over three weeks. C- The Abdominal Crunch - to strengthen the abdominal support muscle group 1- Lay flat on your back with your knees bent and feet flat on the floor 2- Inhale as described in I . 3- While exhaling as described in I above, tighten the abdominal muscles and press your lower back to the floor, until your shoulders lift. Refrain from tensing shoulder and neck muscles. 4- Inhale, relaxing abdominal muscles until your shoulders are on the floor. 5- Go To 3 D- The Basic Lumbar Crunch - to safely strengthen lower back muscles. 1- Lay on your stomach with both hands at your sides and face on the floor. 2- While exhaling lift your chest from the floor - refrain from neck bending. 3- While inhaling Go To 1 E- Advanced Abdominal Crunch - perform when ready 1- Lay on your back withknees bent and thighs perpendicular to the floor 2- Inhale as described in I . 3- While exhaling, tighten the abdominal muscles, and press your lower back to the floor until your shoulders and buttocks lift. Refrain from tensing shoulder and neck muscles. 4- Inhale while relaxing abdominal muscles until the body is in position 1. 5- Go To 3 F- Advanced Lumbar Crunch - Perform when ready 1- Lay on your stomach with hands at your sides and face on the floor. 2- Exhale keeping your eyes on the floor and lifting the chest and legs. 3- While inhaling Go To 1 G- Safe Pushups - may as well tone the chest while we are here. 1--Lay on your stomach, elbows bent, palms near shoulders, legs bent at the knees with ankles crossed 2- Exhaling, maintain a rigid body from knee to shoulder, look at the floor and push up fully extending the arms using the knees as a pivot. 3-While inhaling lower the body till your nose touches the floor. 4-Go To 2 I strongly believe hese basic exercises coupled with the yoga postures to follow have kept my damaged back relatively flexible and strong for the last three years. |
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