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Let's Talk Health

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Introducing Let's Talk Health, an initiative from Apollo Hospitals, where our endeavor is to share knowledge which you can use to keep yourself and your family fit & healthy.

Let's Talk Health.
Let's Talk Happiness.

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in Health & Happiness

Exercises for Backache

3

These exercises help prevent backache pain. You must be pain-free before starting them. If you have back pain, or if when you start these exercises some pain is provoked, you must consult your doctor or physiotherapist before continuing them. The exercises must be carried out in a slow, controlled fashion, starting with just a few repetitions of each exercise. You can gradually increase the number of repetitions over some days.

Flexion in lying

  1. Starting position: lie on your back with your knees bent up and feet flat on the floor.
  2. Bring both knees up towards your chest.
  3. Place both hands around your knees and gently but firmly pull the knees as close to your chest as you can. Hold this position for a count of five and then return to the starting position.
  4. Relax, repeat this stretch five times.

Abdominal strengthening exercise

  1. Starting position: lie on your back with your knees bent up and feet flat on the floor.
  2. Place your hands behind your head to lightly support it, keeping arms parallel to the ceiling.
  3. Lift your head and shoulders upward towards the ceiling.
  4. Hold for a count of five and return to starting position.
  5. Relax. Repeat 10 times.
  6. Gradually, increase the number of repetitions of this exercise to three sets of 10.

Back strengthening exercise

  1. Starting position: lie face down with a pillow under your abdomen, fold your hands and place them under your forehead.
  2. Lift your head, shoulders and arms six inches from the floor, hold for a count of five and return to the starting position.
  3. Relax. Repeat 10 times.
  4. Keeping your knee straight, lift one leg six inches from the floor. Hold for a count of five and return to the starting position. Relax.
  5. Lift the other leg in the same way, holding for a count of five.
  6. Repeat 10 times with each leg. Remember to keep your hips on the floor when lifting your leg.

Gradually, increase the number of repetitions of these exercises to three sets of 10.

Extension in lying

  1. Starting position: Lying face down, place hands under the shoulders in a press up position.
  2. Strengthening your arms, gently lift your head and shoulders up as far as you can, to increase the hollow in the lower back. It is important not to lift your hips from the floor when doing this stretch.
  3. Hold this position for a count of five and return slowly to the starting position.
  4. Relax. Repeat this exercise five times.

 

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