THE DECOMPRESSION EXERCISE 1. Lie on your back with knees bent, feet fla straight ahead. Knees and feet hip distance Your face should be parallel to the floor. Have someone look at you from the side lo make sure that your head is not too far forward (chin toward chest) or backward (chin pointing upward). If your head is tilted back, place a pillow or folded towel under it. You alsoneed may a pillow under your shoulders.(a tilted-back headis most frequentlyassociated with.in exaggerated thoracic kyphosis that results in forward shoulders and head.) If your head is tilted forward, place a towel roll under NECK. your 2. Arms at sides, slightly away from body, palms Bodyposition very important is for this exercise. Follow instructions the carefully, and use same the supports (pillow,etc.) for other exercises that start from position. this Your elbows and shoulders should be at the same level. If your shoulders are highor than your elbows, place support under your elbows. 3. Stay in this position 1-5 minutes. This >< / exercise(1) / >itin increases. tolerance iv< for on lying an//)< your (2) back; helps align (3) relieves compression of the vertebral bodies; (4) helps the back torelax. 20 38
CHINTUCK/ HEADSLIDE/ HEADPRESS If youplaced towel aunder NECKyour in thedecompression Exercise, do not do tuck/head chin theslide; dojust thead press. If youplaced towel aunder HEAD, your beginwithe chin tuck/head slide. Later,asyour neck muscles to begin stretch, you will also able be to do thehead Press. 1. Lie on your back as in the Decompression Exercise (page 20). 2. Tuck chin SLIGHTLY towardyour chest (see sidebar). When you tuck your chin properly, your mouth remains closed and head slides slightly on the floor. Feel the back of your neck 3. With your chin tucked and neck lengthened,press the your back of head downward into the floor (or pillow, towel, etc.) Do not tilt your head back as you press it down.touch the back lightly with your fingertips and feel the neck muscles contract. (Breathe outduringentiretuck/pressmovement.) 4. Hold 2-3 seconds, then relax. Important: Start this exercise gently. 5. Repetitions: 3-5. ^^ This exercise(1) helpsre-align the /. /MI/M headover theshoulders; ///< (2) stron/',thcii: that holdthe head >tiotit <>l up >n against in, theforce < ofgravity; (3) stretches nnn,i:/t. the the neck. 22 39
SHOULDER PRESS 1. Lie on your back as in the Decompression Exercise (page20). 2. Press shoulders downward toward thefloor. If it is difficult to press both shoulders at thesame time, press one work up to being able to press both shoulders at the same time. It may also b helpful to move your arms fartheraway from your body. (Breathe out as youpress your shoulders back.do not hold your breath.) 3. Hold 2-3 seconds, thenrelax. Do not "hunch"your shoulderstoward your ears. Do not arch your lower back and do not "roll" your arms; keep all the motion in the shoulders 4. Repetitions: 3-5. 7/7/s exercise(1)strengthens themuscles between shoulder the blades; strengthens (2) the muscles that extendthespineandholdyourback straight against the stretches the muscles on thefrontof theshouldersandchest, thus helping rounded correct to a gravity; force of(3) or forward shoulder posture; (4) relieves compression of vertebral the bodies. 40 21
THORACICLIFT BuildsonShoulder Press Oiuithisexercise you untilcan dotheshoulder (page Press 21) with both shoulders. 1. Lie on your back as in the Decompression Exercise(page 20). 2. Press both shoulders down toward the floor; keepingyour shoulders pressed back, lift your mid-back (between shoulder blades) Press harder than you did with the Shoulder Press.(Breathe out a Important: Shoulders remain pressed back. Emphasize the shoulder blades. Do not try to arch your lower back; but if it lift your mid-back, that is OK. 3. Hold 2-3 seconds, then relax. 4. Repetitions: 3-5. 777/s exercise (1) strengthens themuscles betweentheshoulder blades;(2)strengthensthe long back extensor muscles that holdtheback straight against theforce gravity; of (3)stretches the muscles across the front of theshouldersandchest;(4)relieves compressionof vertebral bodies in the thoracic spine, he/ping toreduce thoracic kyphosis(dowager's hump). the 41 29
BUTTOCKSQUEEZE 1. Lie on your back with legs extended, hip distan A small pillow may be placed under your knees to reduce strain 2. Arms at sides, palms up, slightly away from the b With arms at sides, your elbows should be at the same level as you 3. Squeeze buttocks muscles as tightly as tightest") and lift tailbone slightly of then relax. (Breathe out as you contract and hold the buttocks.) 4. Repetitions: 3-5. If this muscle weak, group is youmayhave difficulty isolating it. To contract the correct muscles, pretendyou are about havea to bowelmovement hold and have it. to This exercise(1)stretchesthemuscles on hip; (2) front strengthens the the of the buttocks, lower back musculature, andupperhamstrings. 42 25
LEGPRESS Whenyou are comfortable exercisingone leg time, at a do thexercise with both legsat the same time. 1. Lie on your back as in the Decompression Exercise (page 20). 2. Straighten right legdown to the floor, puff toes and forefoot toward the knee, extend the heef and press the entire leg downwa Imagine you are lying on the beach and want to leave an indenta the sand. (Breathe out as youpress your leg down.) 3. Hold 2-3 seconds, then refax. Repeat. Re-bend the knee. 4. Repeat #2 and #3 with the left leg. 5. Repetitions: 4-6 presses with each leg. This exercise(1)stretchesthemuscleson the front of the hip, theel cord, muscles, calf and the tendonsat thebackof theknee; (2) strengthens the buttocks, upper hamstrings, lower back,themuscleson thefrontof the knee, and the muscles that your pick up foot when youwalk. ^ 26 44
STRETCH - on your back heel * Re Petition ons: 10-6& 45 27