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Advanced Exercises

Please do not try these exercises unless your back is pain-free and you have already mastered simple back stretches. These instructions are only intended as a guide. It is important to note, those who self-diagnose and self-treat with home exercises do so at their own risk. Before beginning any exercises, learn how simple movements can alleviate back pain by visiting the anatomy library pages of this web site.

These exercises are more advanced for those who have increased flexibility and mobility.

Advanced Back StretchAdvanced Back Stretch  

This exercise is more difficult than it looks. Start on all fours. Raise your right leg backward, and raise your left arm up reaching in front of you. Hold for ten seconds. Go back to starting position. Repeat position with left leg and right arm. Do the exercise ten times alternating legs/arms.

 
The PlowThe Plow

This is an advanced yoga position called "the plow." It should be attempted ONLY after you are pain free and have mastered the simple back stretches involving extension and flexion. Start by lying on your back. Slowly raise both legs back over your head, using your outstretched arms to balance. Hold for 30 seconds and go back to starting position. Repeat ten times.

 
The Press UpThe Press Up

Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the top position also known in Yoga as the Sphinx position. Then over several days, move on to the final position, with arms straight.

Book Resources

 

   

 

Exercise Library neurosurgery and spine center in north dakota, wyoming and nebraska

These stretches and exercises can relieve pain symptoms, strengthen the back and neck, and increase flexibility and resistence to future strain. Learn more.

anatomy library  neurosurgery and spine center in north dakota, wyoming and nebraska

Learn what causes your back or neck pain with medical illustrations and narrated animations. Click here.

Testimonials

Numerous patients have shared their life-changing experiences with the physicians at Black Hills Neurosurgery & Spine. Read more.

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