Category Archive
The following is a list of all entries from the Exercises category.
No response or benefit
Filed in Exercises, April 30, 2009, 1:16 pmAfter exercising without any relief or benefit for three or four days, you may conclude that the exercises as performed are ineffective. But there are two main causes for lack of response or benefit from the exercises presented in this book.
No response or benefit
Filed in Exercises, , 1:16 pmAfter exercising without any relief or benefit for three or four days, you may conclude that the exercises as performed are ineffective. But there are two main causes for lack of response or benefit from the exercises presented in this book.
When acute pain has subsided
Filed in Exercises, April 29, 2009, 10:55 amFor the past few days you have been doing Exercises 1 to 4 and have been maintaining a lordosis at all times. Once the distortion in the joints has decreased and any damaged tissue has healed, you will need to restore your flexibility and recover your normal function.
Back exercise 7
Filed in Exercises, April 26, 2009, 10:26 amFlexion in Standing
Begin doing Exercise 7 only after you have completed two weeks of Exercise 6, whether or not Exercise 6 has been successful in reducing your pain or stiffness.
Stand upright, with your feet well apart. Allow your arms to hang loosely by your side . You are now ready to begin Exercise 7.
Bend forward [...]
Back exercise 6
Filed in Exercises, April 25, 2009, 10:02 amFlexion in Sitting
Begin doing Exercise 6 only after you have completed one week of Exercise 5, whether or not Exercise 5 has been successful in reducing your pain or stiffness.
Sit on the edge of a steady chair. Your knees and feet should be well apart. Rest your hands on your legs. Now you are ready [...]
Back exercise 5
Filed in Exercises, April 23, 2009, 11:21 amFlexion in Lying
Although some who have heard of the McKenzie Method believe it involves extension and nothing but extension, this is not the case. I have found that for many patients, certain flexion exercises can also be helpful. But especially with the flexion exercises, timing is the key to success.
Neck exercise 4
Filed in Exercises, April 1, 2009, 10:34 amThis exercise should always follow Exercise 3. You must again lie on the bed, face up. Before you can start Exercise 4, you must support your head by placing one hand under it. Now move up along the bed until your head, your neck, and the top of your shoulders are extended over the edge.
While [...]
Neck exercise 3
Filed in Exercises, March 31, 2009, 10:28 amHead Retraction in Lying
Lie on a bed. Lie face up, with your head at a free-standing edge of the bed rather than next to any headboard. For example, lie across a double bed or with your head at the foot of a single bed. Rest your head and shoulders flat on the bed and do [...]
Neck exercise 2
Filed in Exercises, March 30, 2009, 10:37 amNeck Extension in Sitting
Extension means ward, as if you were looking bending backward, up at the sky. This exercise should always follow Exercise 1. Remain seated, repeat Exercise 1 a few times, then hold your head in the retracted position. Now you are ready to start Exercise 2.
Lift your chin up and tilt [...]
Neck exercise 1
Filed in Exercises, March 29, 2009, 10:10 amHead Retraction in Sitting
This is the first McKenzie exercise for the neck. Again, if you are a back patient, you will find the McKenzie exercises for the back in Chapter 5.
Head retraction means pulling the head backward.
Sit on a chair or stool, look straight ahead, and allow yourself to relax completely.
