HEALTHY SPINE STRETCHING EXERCISES and

MOBILIZATION of SPIN REGIONSwith STABILITY BALL

EXERSISE FOR SPINE

Doing „cat back” and then stretching your back and limbs will prepare your spine

for everyday activities after a night rest , and during the day – will relieve muscular tension.

Before further exercises you need to warm-up.

Stretching - you should take time each day to flex your spine in all four directions:

forward, backward, side-to-side and twisting both ways.

By doing so, you will maintain the movement of each vertebra.

This also is a good way to determine if you have a loss of spinal function.

After stretching exercises you provide mobilization of regions of spine.

BASIC SITTING

KNEES AND HIPS SHOULD BE AT OR ABOVE 90 DEGREES

HIP ROLLS

ALTERNATE ARM LIFT

In this exercise you can stretch your back and relax,

but don’t do this exercise like on picture below if you have hiperkifosis.

SQAT AND ARCH

Stretching the pectoralis muscles, the rectus abdominis muscle, also known as the "abdominals or abs”,

the oblique muscles, the iliopsoas muscles, the rectus femoris muscle.

Stretching the quadratus lumborum muscle, which connects the pelvis to the spine.

Stretching the rectus femoris muscle and the iliopsoas.

Stretching back side of your legs – the hamstrings, the biceps femoris muscle.

Stretching the hamtrings.

Stretching gluteus muscles (gluteus maximus).

Stretching the chest muscles.

MOBILIZATION

MOBILIZATION

MOBILIZATION

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This project is realized thanks to the European Commission funding

under the " Lifelong Learning Programme".

Content of this publication is entirely the responsibility of the author.

The European Commission is not responsible for the use of the data contained herein.

LITERATURE: Ingrid Palaščáková Špringrová „CVIČENI NA VELKEM PRUŽNEM MIČI”

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