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Strengthen YourBack and Core

5 Moves to:

Dawn was trained as a physician assistant through the army and has done overseas tours in Korea, Kosovo and Iraq. She joined Advanced Pain Management in 2006 after working in family practice and emergency medicine for eight years.

Dawn is a registered yoga teacher with experience teaching classes in the Sheboygan area.

DISCLAIMER:This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.

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Dawn Nehls, PA-C

Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

Start this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Tighten your core muscles and slowly lift your right arm and extend it straight forward. Slowly lift your left leg and extend it straight back, with your toes pointed down. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. If this movement is too advanced, try the easy modifications of this movement, lifting just an arm (lower left photo) or just a leg (lower right photo). Hold for 10 seconds and slowly return to starting position. Repeat three times on each side.

Kneeling Extension

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Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

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To strengthen you core muscles, lower back and buttocks, try this simple exercise. Lie on your back with your knees bent and with your arms flat on the floor on either side of you. Rotating your pelvis and tailbone down, tighten your core muscles and push your lower back into the floor. Holding this position, slowly lift your midsection off the ground, using your legs, arms and shoulders to balance. Hold in an elevated position for 10 seconds, and slowly lower to starting position, relaxing the core muscles. Repeat five times.

Hip Lifts

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Having a strong core can help you reduce lower back pain. Try this chair crunch to increase abdominal strength. Lying on your back with your lower legs resting comfortably on a chair, place your fingers gently behind you head and lift your chin to the ceiling. Tighten your abdominal muscles and use these muscles to slowly elevate your shoulders off of the floor – this will cause your stomach to crunch together and you core muscles to contract. Slowly lower back to starting position. Repeat a series of 10, three times, adding more as your core gets stronger.

Abdominal Chair Crunch

Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

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Plank holds are an excellent way to strengthen your core muscles and lower back muscles. Lying face down on the floor, tuck you toes into the ground and place your elbows on the ground on either side of your body. Keep your stomach muscles tight and slowly raise your body up off the ground and hold in an elevated position. You must keep your core muscles tight and your bottom lifted as high as your shoulders to avoid strain on the lower back. Hold for 10 seconds and slowly lower to starting position. Repeat five times. As you become stronger, hold the position for longer periods of time.

Plank Hold

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www.apmhealth.com • 5 Moves to Strengthen Your Back and Core

Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

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Use a side plank to strengthen your oblique muscles and lower back. Start in a forward plank hold position (elevated on your toes and elbows). Slowly rotate over to one side, putting the weight on your left arm and feet. Place your right arm at your side or on your hip. As you move into this side plank position, your hips will want to sink down to the ground; this can cause strain in the lower back. Instead, be sure to hold your abdominal muscles tight and keep your hips raised. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. For modification, place your top leg in front of you as a third point of balance.

Side Plank Hold

Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

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If you would like more information about Advanced Pain Management please call 888-901-PAIN (7246) or contact us directly using the “Contact Us” section of our webpage on www.apmhealth.com.

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