Back Exercises after Surgery
Page 3 of 8
Lie on your back.
Place a pillow under your knees for comfort.
Press the left arm and right leg down into the mat. Hold the contraction for 10 seconds.
Do the same on the opposite side; with the right arm and left leg. Hold the contraction for 10 seconds.
Repeat 10 times on both sides, alternatively.
Do not do all the repetitions on one side and then all of them on the other side. Alternate sides after every one!
Neural gliding exercise.
Lie on your back with both knees bent.
Put both your hands behind your right knee and pull your knee towards your chest until your hip is at a 90º angle.
Exercise 5 continued
Straighten your right knee until you feel a slight sensation in the lower back, thigh or behind the knee. Now slowly bend your knee until you just do not feel the sensation anymore.
No pain or discomfort must be felt.
Hold this position for 2 seconds and then bend your knee again.
Repeat the movement 15 times short of symptoms.
Do exactly the same with your left leg.