Cooper City Office
- 7:30 a.m. - 7:00 p.m. Monday - Friday
- 8:00 a.m. -12:00 p.m. Saturday
- 8:30 a.m. - 6:00 p.m. Monday, Wednesday, Friday
Corporate Office - Cooper City
- 9:00 a.m. - 5:00 p.m. Monday- Friday
Back pain is among the most prominent reasons that people take time off work. Use these back recovery exercises to strengthen the back muscles and reduce pain. Exercise your back muscles will improve your ability to be an active part of your life.
Here are some back exercises to help alleviate back pain for North Miami, Florida Citizens:
Try the Pelvic Lift! The Multifidus muscle is among the most important forces to recognize in the treatment of back pain. It's a small back muscle that stretches from the vertebra to vertebra. Its mission is to protect the vertebra from falling forward in comparison to other moving vertebrae and gravity. The pelvic lift teaches the multifidus muscle to react quickly. First of all, you lie down on your back and bend your knees. Then cross your arms across your chest to minimize compensation that affects the success of the exercise. Finally, you raise your pelvis to the ceiling and keep it there for 10 seconds. Repeat the exercise twice a day in sets of 10.
Don't you like dealing with back pain? Here's how you can build a bridge over it: do the Hip Bridges. Hip Bridge workout strengthens the back muscles, legs, and hips. This is a reasonably straightforward exercise. Next, lie down on the ground with your arms on your sides. Bend your knees while holding your legs firmly on the basis. Holding your shoulder blades straight and locked to the ground, raise your hips. Keep your pelvis like that for 20 to 30 seconds. Upper-body lifts train large muscles in your back to help you stand up for a long time. Next, lie down on your back. Place your arms on your head as you raise your upper body. Keep your feet on the ground when you're doing this exercise. Repeat this exercise with ten reps. Do this exercise once in the morning and once in the night.
The more you fear to lean over, the worse your back pain will be. You've got to bend your back in a way that holds it straight and secure. First, you start by turning your neck and chest. Then you'll lean down more. Hold your lower back bent as you hit your toes. Lift your body without the use of your hands. This is going to reinforce your heart and help you get used to bending. It's safe to feel some tension in your lower back muscles when you turn.
Doing the Bird Dog will improve your stability and equilibrium. Your heart and hip muscles will also be improved. Get on all fours. Extend your left leg behind and flex your foot, leaning it forward. Then put your right arm in front of you, with your thumb facing upward. Keep this place for 10 to 30 seconds before you replicate it on the opposite side. Keep this place for 10 to 30 seconds before you replicate it on the opposite side.
PALM REHABILITATION CENTER, INC. is an outpatient rehabilitation company providing a full range of services for patients with orthopedic, work-related and/or sports injuries, as well as, various neuromuscular and neurological conditions. We are now serving North Miami, Florida Citizens. Book your specialist now by setting up an appointment on this contact form.