Information for patients and consumers Back exercises
| Simple back exercises for every day |
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Scientific sport guidance by Ulrich Kuhnt from Bundesverband der deutschen Rückenschulen (BdR) e.V (Federal Association of German Back Schools). The best way to prevent backache and alleviate existing ailments consists in a mixture of stretching, strengthening and coordination exercises. Together with the experts of the KddR (Konföderation der deutschen Rückenschulen – Confederation of German Back Schools), the AGR has put together the following simple exercises that you can integrate in your everyday routines without any great effort. Simply click on the respective .pdf under the pictures. The .pdf contains the individual exercises with the corresponding descriptions. You can then simply print out the list and use it accordingly.Stretching Simple stretching exercises are good for getting started and for warming up. They relax the muscles and keep them flexible.
Using the exercise bar Using the exercise bar: the exercise bar is ideal for strengthening and stretching the shoulder muscles.
Exercising with Thera tape Thera tape is also good for strengthening individual muscles. The tapes are available in various thicknesses. For the following exercises, choose the tape thickness so that you can repeat the exercises 10 times.
Exercising with barbells Straight short barbells are easy to handle and ideal for effectively improving endurance. Choose the barbell weight so that you can do the exercises without tension in your shoulders.
Exercising with the Powerball The Powerball adapts ideally to your body, thus relaxing your back muscles. It also trains agility and balance.
At the moment there are many balls on the market that burst easily under load when the surface is slightly damaged. Please ensure that your ball has the ABS (=AntiBurstSystem) feature. The following video provides additional information:
Using the exercise mat Simple functional exercises to strengthen the muscles.
Exercising with the FLEXI-BAR Flexi-Bar is a highly effective sports device that has been awarded the AGR seal of approval. These exercises have been developed by recognised sports scientists and sports physiotherapists for Flexi-Sports. These training plans have been specifically designed for a whole body workout. The Flexi-BAR exercises are divided into easy and difficult. To open the pdfs, just click on the respective picture.
For all ages and all fitness levels!
A regular training regimen with the FLEXI-BAR guards against back pain. Whether it is used while seated, standing in place, moving around or while balancing, it offers an excellent fitness option at any level of fitness or age. Improvement of poor posture, excessively weak core muscles or sensorimotor skills can act as motivation for just about anyone. Regardless of whether one has back pain or simply wants to guard against it, or whether one wants to improve one’s fitness level from the standpoint of a competitive athlete or from that of a physical rehab patient, the solution is the same. The FLEXI-BAR makes it possible to address all these different needs in one and the same training session, with the same exercises. Anyone’s strength, endurance, flexibility and coordination can be improved with this device, which has an extremely wide range of training thresholds. The FLEXI-BAR is the body core stabilizer, especially of the spine! Setting the FLEXI-BAR in motion The oscillating motions of the FLEXI-BAR are generated with small inward bending and outward flexing movements of the elbow. The flexing movement should be the more intense of the two. At the end of the flexing motion, the elbow should always create an imaginary line with the hand and shoulder. The oscillations can be maintained with short alternating push-pull impulses. The more stably the arm is held in place, the more effectively it is able to transmit the oscillations; and the more powerful the push-pull impulses, the larger the amplitude and resultant intensity of the training. Torso and shoulder joints should be held steady so they do not engage in compensatory motions.
Exercises with TOGU Jumper and Dynair XXL
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| Last Updated on Friday, 14 October 2011 14:09 |
