Pictures and Descriptions of Exercises |
Weight Training Exercises |
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| SPINE EXTENSIONS (Isometric Exercises) Muscles Developed: Erector spinae, Gluteus maximus, Hamstrings, Deltoids Instructions: Begin on all fours with your knees below your hips and your hands below your shoulders. Unilateral Spine Extension: (a) Extend your right leg to the rear, and reach forward with your right arm. Keep your neck neutral and your raised arm and leg in line with your torso. Don't arch your back or let your hip or shoulder sag. Hold this position for 10-30 seconds. Repeat with your left leg and left arm. Bilateral Spine Extension: (b) Extend your left leg to the rear, and reach forward with your right arm. Keep your neck neutral and your raised leg in line with your torso. Don't arch your back or let your hip or shoulder sag. Hold this position for 10-30 seconds. Repeat with left leg and left arm. You can make this exercise more difficult by attaching weights to your ankles and wrists. |
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| NECK FLEXION AND LATERAL FLEXION (Isometric
Exercises) Muscles Developed: Sternocleidomastoids, Scaleni Instructions: Neck Flexion:(a) Place your hand on your forehead with fingertips pointed up. Using the muscles at the back of your neck, press your head forward and resist the pressure with the palm of your hand. Lateral Flexion: (b) Place your hand on the right side of your face, fingertips pointed up. Using the muscles on the left side of your neck, press your head to the right and resist the pressure with the palm of your hand. Repeat on the left side. |