Spinal Stenosis Exercises
October 26th, 2009 - No Comments - Category: Back Pain Treatment
Exercise are highly effective for fighting the spinal stenosis which affects the spinal canal. The exercises can be performed under the guidance of an experienced physiotherapist.
There are primarily two types of exercise which may prove positive in treating the spinal stenosis. They are:
Strengthening Exercises
As the name indicates, these are done to strengthen the spinal canal and spine functions. By doing these exercises again and again to get enough contractions to the muscles. These muscle contractions will make the area stronger.
Some of the strengthening exercises are:
Curl up: It is done by laying down in a surface and bending the knee in the upward direction.
Trunk: Lay down on the front by folding and sitting with the knees. Move forward and touch the floor with both hands and relax. Raise the head for 5 seconds and repeat the process.
Flexibility Exercises
These exercises are vital to bring back the lost flexibility of the spine. It makes the spinal canal wide and lengthy by repeating it on a regular basis.
The flexibility exercises are done by doing a lot of stretches. Some of them are:
Quadriceps stretch: Balance in one hand by gasping any object, bend leg and raise the foot up. Bring the foot to the buttock with the hand and stretch. Repeat this thrice.
Double knee to chest: Hold both knees and pull them towards the chest and hold until experiencing a stretch in the lower back. This can be done 5 times.
Hamstring stretch: Just raise one leg after laying on the back and try to keep the knee straight. Be in this position for at least 20 seconds if comfortable. Do this for 3 times.
Standing backward bend: Bend backwards by holding the hip after standing. Create a possible arch towards back and be in the position for at least 20 seconds.