Dorsal-lumbar exercises

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cross-raising of arm and leg Snake with support Snake without support Bilateral adduction of the arm Hyperextension with support Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Snake without support

Lie on your back (dorsal decubitus) with knees bent, the soles of your feet flat on the floor and your hands crossed behind your head. Make sure the spine is fully resting on the floor.

Raise your feet, until your hips and knees form an angle of 90º or more - never less - and cross one leg over the other. Hold this position, which will be the starting position. If your spine should bother you in this position, alter the angle of the legs until you feel comfortable.

From this starting position, slowly raise the upper part of your back and shoulders about 30 degrees vertically upward (not toward your knees), lower it and repeat. Once you have reached the highest point (30 degrees), hold this position for at least 1 second.

Make sure your hands do not exert any pressure against your head. If you should find it hard to avoid this, keep your arms crossed accross your chest.

When you have performed half the movements of the series, uncross your legs and cross them to the other side.