Physiotheraphy

Physiotheraphy

Kinesiotherapy

CHOOSE A SET OF EXERCISES

Exercise 1

Exercise 1-1

Purpose:

To stretch back muscles in the lumbar area.

Starting position:

Take the hands-and-knees position, lower your head .

Exercise:

Sit on your heels but don't take your hands off the ground.

Repetitions:

10

Effects:

Beneficial corrective effect on lumbar and sacral spine curves; the exercise reduces lateralization and fights pain by increasing disc spaces in the lumbar spine.

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Exercise 2

Exercise 1-2

Purpose:

To stretch back muscles and strengthen the straight muscle of abdomen.

Starting position:

Take the hands-and-knees position, lower your head .

Exercise:

Draw the right and the left knee to your chin alternatively.

Repetitions:

10

Effects:

Beneficial corrective effect on the lumbar and sacral spine curves; the exercise reduces lateralization and fights pain by increasing disc spaces in the lumbar spine. Strengthening the straight muscle of abdomen.

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Exercise 3

Exercise 1-3

Purpose:

To stretch back muscles and strengthen oblique abdominals.

Starting position:

Take the hands-and-knees position, lower your head .

Exercise:

Sit on the right and left buttock but don't take your hands off the ground.

Repetitions:

10

Effects:

Here, we achieve additional increase in the mobility of the lower spine by rotating the torso.

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Exercise 4

Exercise 1-4

Purpose:

To strengthen abdominals.

Starting position:

Lie back, bend your legs in hips and knees, lay your hands along the torso, and put a medicine ball (3 kg) between your feet.

Exercise:

Draw your knees to your chin while lifting your head off the ground.

Repetitions:

10

Effects:

Significant increase in the strength of the straight abdominal muscle, lumbar muscles, and thigh muscles.

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Exercise 5

Exercise 1-5

Purpose:

To strengthen abdominals and hip extensors.

Starting position:

Lie back, bend your legs in hips and knees, put your feet on the ground, and load the front abdominal wall with a 2-kg bag.

Exercise:

Raise your hips.

Repetitions:

10

Effects:

Hip extensors are strengthened; the load on the front abdominal wall engages them in the exercise and does not let the adverse increase of the lordosis in the lumbar spine.

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Exercise 6

Exercise 1-6

Purpose:

To strengthen the straight and oblique abdominals.

Starting position:

Lie back, bend your legs in hips and knees, lay your hands along the torso, and take dumb-bells (2 kg).

Exercise:

Bend the upper part of your body and draw it to the right and left knee alternatively.

Repetitions:

10

Effects:

Oblique abdominals are strengthened, what improves the stabilisation of the torso in the lumbar and thoracic area.

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Exercise 1

Cwiczenie 2-1

Purpose:

To stretch cervical and shoulder girdle muscles.

Starting position:

Stand up straight, hold your arms along the torso.

Exercise:

Bend your head to the left and right in the frontal plane.

Repetitions:

15

Effects:

Increased mobility of the cervical spine, reduction of possible contractures in scalene and sternocleidomastoid muscles.

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Exercise 2

Cwiczenie 2-2

Purpose:

To stretch cervical and shoulder girdle muscles.

Starting position:

Stand up straight, hold your arms along the torso.

Exercise:

Bend your head to the left and right in the sagittal plane.

Repetitions:

15

Effects:

Increased mobility of the cervical spine, reduction of possible contractures in scalene and sternocleidomastoid muscles.

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Exercise 3

Cwiczenie 2-3

Purpose:

To stretch cervical and shoulder girdle muscles.

Starting position:

Stand up straight, hold your arms along the torso.

Exercise:

Bend your head to the left and right in the horizontal plane.

Repetitions:

15

Effects:

Increased mobility of the cervical spine, reduction of possible contractures in scalene, sternal, and clavicular muscles.

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Exercise 4

Cwiczenie 2-4

Purpose:

To strengthen cervical muscles.

Starting position:

Stand up, put the right hand on the temporal part of your head.

Exercise:

Try to bend your head to the right in the frontal plane but resist with your right hand; repeat this exercise for the left side. During these exercises, tense your muscles for 6 seconds. Relax between subsequent repetitions for app. 8-10 seconds.

Repetitions:

5

Effects:

To increase the strength and mass of cervical muscles.

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Exercise 5

Cwiczenie 2-5

Purpose:

To strengthen cervical and shoulder girdle muscles.

Starting position:

Stand up straight, lock your hands on the back of your head.

Exercise:

Keep your head straight in the sagittal plane resisting with your hands.

Repetitions:

5

Effects:

To increase the strength and mass of cervical and shoulder girdle muscles.

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Exercise 6

Cwiczenie 2-6

Purpose:

To strengthen cervical and shoulder girdle muscles.

Starting position:

Stand up straight, lock your hands on your forehead.

Exercise:

Bend your head in the sagittal plane resisting with your hands. During the exercise, tense your muscles for 6 seconds. Relax between subsequent repetitions for app. 8-10 seconds.

Repetitions:

5

Effects:

To increase the strength and mass of cervical and shoulder girdle muscles.

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Exercise 1

Cwiczenie 3-1

Purpose:

To increase the mobility of shoulder joints.

Starting position:

Lay your arms along the torso, bend your legs in hips and knees.

Exercise:

Raise your body by bending your arms in the sagittal plane; breathe in and return to the starting position; breathe out.

Repetitions:

20

Effects:

Eliminating possible contractures in shoulder girdle muscles and increasing the mobility of these joints.

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Exercise 2

Cwiczenie 3-2

Purpose:

To increase the mobility of shoulder joints.

Starting position:

Lie down. Lay your arms along the torso, bend your legs in hips and knees.

Exercise:

Take your arms away from your body, rotating them in shoulders; breathe in and return to the starting position; breathe out.

Repetitions:

20

Effects:

Eliminating possible contractures in shoulder girdle muscles and increasing the mobility of these joints.

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Exercise 3

Cwiczenie 3-3

Purpose:

To increase the strength and mass of shoulder girdle muscles.

Starting position:

Stand with your feet wide apart, keep your arms along the torso, and take dumb-bells (1 kg).

Exercise:

Swing your left and right arm alternatively in the sagittal plane.

Repetitions:

15

Effects:

Increase in the mass and strength of muscles, improvement of muscle fibres flexibility, and reduced tendency for injuries.

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Exercise 4

Cwiczenie 3-3

Purpose:

To increase the strength and mass of shoulder girdle muscles.

Starting position:

Stand with your feet wide apart, keep your arms along the torso, and take dumb-bells (1 kg).

Exercise:

Take your arms away from your body in the frontal plane, rotating them in shoulders.

Repetitions:

15

Effects:

Increase in the mass and strength of muscles, improvement of muscle fibres flexibility, and reduced tendency for injuries.

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Exercise 1

Cwiczenie 3-4

Purpose:

To increase the mobility and strength of wrists.

Starting position:

Stand up, bend your arms to the 90o angle, and keep your elbows straight.

Exercise:

Lock your hands and rotate your arms in all joints.

Repetitions:

20

Effects:

Better stability of wrists, increased holding strength, reduced pain.

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Exercise 1

Cwiczenie 5-1

Purpose:

To increase the mobility and strength of ankles.

Starting position:

Lie down, lay your arms along the torso, and keep your legs straight in hips and knees.

Exercise:

Bend your foot up and keep it raised for 5-6 seconds; relax for 8-10 seconds. Bend your foot down the same way.

Repetitions:

10

Effects:

Improved flexibility of the Achilles tendon and tibial and fibular muscles; increased mobility of ankles.

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Exercise 2

Cwiczenie 5-2

Purpose:

To increase the strength of ankle muscles.

Starting position:

Stand up straight, hold your arms along the torso.

Exercise:

Stand on your toes as in the figures and walk 5 metres forwards and backwards.

Repetitions:

5

Effects:

Increased strength and mass of gastrocnemius muscles, improved stabilisation of ankles.

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