Easy Therapeutic Exercises

Partial sit-ups are recommended for individuals with back pain. Your muscle groups are worked out without putting stress on the lower back. You start just like a regular sit-up with your back on the floor, both feet on the floor and your knees bent. Raise your head, neck and shoulders off of the floor and hold them in this position for five seconds. This simple exercise will strengthen your core. Repeat as many times as you can, with a goal of increasing your reps every day. 

This exercise stretches your glutes and back. You start in the same way as the partial sit-up. Begin by drawing one of your knees to your chest, using both hands (with only one foot now in the air). Hold to the count of 10, then slowly release it to the resting position. Do 4-5 repetitions and then repeat with your other leg, then both legs at the same time.

Start this exercise lying flat on your back with your arms extended out to the side. Bend your knees and lift your feet off the ground. Now rotate your hips to the side so your legs become parallel with the floor. Rotate from side to side for 5-10 repetitions. This is another core exercise that will strengthen your abdominal muscles. 

Start by lying flat on your stomach with your hands to your side. Lift your head and upper body off the ground by using the muscles in your lower back. Hold this position for 4-5 seconds, then lower yourself back down. Repeat this exercise 10-15 times.

Start by positioning yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips with your back straight. Then use your abdominal muscles to push your back towards the ceiling, arching it like a cat. Your head will then point down towards the floor. Next drop your back so your lower back extends. Your head should now raise during this movement. Keep your elbows straight the entire time so the only movement should be in your spine. Repeat 12-15 times.

This exercise is best performed using a stability ball. Lay with your stomach on the ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off of the stability ball. 

Lie face down and extend your arms above your head. Tighten your abdominal muscles then lift your arms and legs off the ground. It should look like you're flying like Superman. Hold this pose for about 30 seconds and then release. You may be tempted to hold your breath while clenching your abdominal muscles but DON't! You must control your breathing while holding this position.

Using a stability ball, lay face down and put your hands on the floor in front of the ball. Raise both legs off the floor until your body is horizontal. Hold this position for about 10 seconds. Lower your legs back down to the floor and repeat the process 5-10 times. 

While seated in a chair, reach one arm across your stomach and grab the opposite side of the chair. Look over your shoulder while rotating your lower and middle back. Hold this position for 15-30 seconds.

Begin by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso and bent at the elbow so your forearm is lying across your stomach with your hand on the floor. Rotate your left shoulder and raise your forearm so that it is perpendicular to the side of your body. Switch to your other side and repeat the same movement. This exercise can also be performed while holding a dumbbell. 

Lay on your right side, as in the external shoulder rotation, but this time you keep your right hand. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder and move your forearm. It will start flat on the floor, then you will rotate it into your body so that your forearm becomes flat across your stomach. Repeat this motion 10-15 times. You can use a dumbbell if you'd prefer. 

Start with your arms to the side of your body, with your palms facing your thighs. Tighten the abdominals, bend your knees slightly and position your feet roughly shoulder-width apart. Raise your arms straight out to your side until they're shoulder height. Hold this position briefly then slowly return your arms to your sides. 

Start with your arms in front of your body this time, with your palms facing your thighs. Tighten the abdominals, bend your knees slightly and position your feet approximately shoulder-width apart. Raise your arms straight in front of you until they are shoulder height. Hold this position briefly and slowly lower your arms.

Begin with both your hands overhead holding an elastic resistance band. Engage the abdominals, bend your knees slightly and position the feet about shoulder-width apart. Pull downward to the side with one arm, adducting at the shoulder until your upper arm is next to your torso. Pause, then return your arm slowly to the starting position. Keep your arms slightly in front of your face to protect the back and shoulders. 

Start with the ball under your stomach and your hands on the floor in front of you. Roll forward slowly until your shins are balancing on the stability ball. Now perform pushups as your normally would by bending at the elbow. 

Lie on one side with your legs straightened out. Support the upper body by keeping your elbow directly beneath your shoulder. Be careful not to let the top hip rotate forward, then engage the abdominals and use the torso to lift your hips. Hold this position for 10-15 seconds, while maintaining a neutral neck and spine position. 

Lie on your back with one knee flexed and foot flat on the floor with the other leg straight out and slightly raised off the ground. Extend your arms flat along your body and maintain neutral alignment in the cervical spine. Lift the working knee and leg in an upward diagonal direction over your belly button. Pause, then slowly lower your leg to the starting position. Repeat with your other leg.

Lay down with your back on the stability ball and your hands either behind your head or folded across your chest. Maintain a backward-pelvic tilt and raise your shoulder blades off the ball, return to the starting position and repeat the movement.

Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball, then relax and repeat.

Stand facing away from the wall and hold the stability ball behind your head. Push the back of your head into the ball. 

Stand sideways to the wall and hold the stability ball above your shoulder at the side of your head. Push the side of your head laterally into the ball. 

Another neck stretching option:

If this exercise causes dizziness, fainting or loss of balance, STOP IMMEDIATELY and call your physician.

Neck exercises for strength