Rules for performance of exercises

Cases studies Aims of the exercises Rules for performance of exercises Recommendations and precaution Sessions, series, repetitions and intervals Time management of exercise sessions Rules for abdominal exercises Rules for paravertebral exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

General rules to exercise paravertebral muscles

In order to perform exercises designed to strengthen the paravertebral muscles, you must follow these rules:

1. There must always be a point of rest (fulcrum) for the spinal column and a specific limit of movement.

2. You must never arch your spine backwards with force (hyperextension).

3. The movement must be as slow and controlled as possible.

Rest your spine and have a specific limit on movement: If you exercise the paravertebral muscles without a point of rest for your spine or without a limit on movement, the muscle contracts as intensely as allowed by the joints. This shall result in the onset or worsening of back pain, due to the spasm of such muscles.

Avoid arching your back: The same happens when you do exercises which violently arch the whole of the spine backwards. Furthermore, if it is arched backwards, the posterior joints of the vertebrae are overloaded (the "facetary" joints) . This may also make them suffer needlessly and accelerate their degeneration. This has also been associated with an increased risk of spondylolisthesis.

Perform the exercises slowly: The more slowly you perform an exercise, the more the muscles work and the lesser the risk of involuntarily "pulling" a muscle, which may be painful or cause spasms. Doing movements slowly is more tiring, but much more effective and safe. Only do the movement quickly if recommended by your physician as part of the program specifically prescribed for you.