Many patients ask Dr. Peter Ruiz for stretches and exercises that will help relieve neck pain, back pain, and increase mobility. Here are a few exercises that we thought would be helpful.
Lumbar stabiliation – “Plank Up”
Difficulty: Moderate to Advanced
Start: Lie down on stomach. Then begin by propping upper body up onto elbows/forearms, with hand together in prayer position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you are resting on toes, creating a straight line from ankles to shoulders.Exercise: Keeping spine steady, lift one arm and place hand/arm in push-up position. Then, keeping torso as steady as possible, push up so both hands/arms are in final push-up position. Pause, then lower back down to your elbows, keeping your torso steady throughout movement. For next repetition, start with opposite hand/arm. Perform 3 – 5 repetitions per side. Be careful not to strain lower back.
Reverse Bridge with Hip Flexion/Extension
Difficulty: Easy to Moderate
Description: Using an exercise ball to rest your back upon, start in a reverse bridge position, body parallel to the floor, legs bent to 90 degrees. Slowly lower hips toward the floor, stopping before your buttocks touch the floor. Pause for 1 count, then lift the hips back up to starting position.
Repeat: 8 – 10 times.
Reverse Bridge with Hip Flexion/Extension (single leg)
Difficulty: Easy to Moderate
Description: Using an exercise ball to rest your back upon, start in a reverse bridge position. Extend one leg straight out so it is level with the body. Slowly lower hips toward the floor, stopping before your buttocks touch the floor. Pause for 1 count, then lift the hips back up to starting position.
Repeat: 8 – 10 times.
