|
9. With hand bar at mid-thigh, vertical posts approximately 1 foot
from front, grip crossbar and bend forward. By pushing down on the
crossbar, support from half to almost all total body weight. Walk
at a comfortable pace. This exercise is excellent for strengthening
the abs and lower back structures, as well as the biceps and pectoral
muscles. The added advantage of this posture is that it decreases
pressure on the lumbar components responsible for pain in those
with spinal stenosis, lumbar arthritis, and spondylolisthesis. As
strength improves, increase pace, duration, and amount of upper
body weight supported by the upper arms. This will take more and
more weight from the spine as it strengthens both the abdominal
and lower back muscle structures.
10. With hand bar in its lowest position, about ankle height, treadmill
OFF, vertical support posts in full forward position, extend arms
forward, and grasp bar. Both men and women should balance their
lower body weight on their knees. Bring the pelvis toward the ground,
then raise it to the start position. (This is the opposite of the
"cat stretch" exercise described later.) This abdominal
stretch will help contract the lower back extensors and stretch
anterior pelvic muscles.
11. With the arms raised overhead,
the handgrips should be positioned at arms length. Simply walking
with the upper torso in extension is a good back stretch for the
latissimus dorsi (lats) muscles. It is an excellent non-weight bearing
traction stretch, along with a general stretch for the entire torso.
This allows for comfortable exercising for those with pain secondary
to herniated lumbar discs or lumbar radiculopathy. It also helps
stretch and strengthen the biceps and shoulders.
12.
With hand bar in its lowest position, about ankle height, treadmill
OFF, vertical support posts in full forward position, extend arms
forward, head down, and grasp bar. Place the heel of the left foot
firmly on the treadmill, right knee bent. Push the body weight onto
the left foot, which will increase the calf stretch. Hold for 10
seconds. Repeat with the opposite leg. This
exercise also helps strengthen the arms and the muscle groups of
the chest and upper torso.
13. For the hamstring stretch,
lower the hand bar to its recommended lowest point (about mid-calf)
and move the vertical support posts fully forward. Setting the treadmill
at a low speed, take as long a stride as is comfortable. Keep buttocks
low, in line with shoulders. Increase the speed and length of the
stride over time as the hamstrings become more flexible.
14. An alternative hamstring stretch for those needing greater support
and stability: Turn the treadmill OFF. Step back a foot or two from
the platform or crossbar, and simply lean into the platform or crossbar,
keeping heels firmly on treadmill.
15. Here is a variation on the basic hamstring stretch. This exercise
also provides lower and full back stretching. Turn the treadmill
OFF and move the crossbar to knee level depending on flexibility.
With ankle on the crossbar, grasp the bar on either side and hold
for 10 seconds. To prevent injury, do not
lock your knee. Repeat with opposite leg. As flexibility increases,
lean forward. Over time, increase the height of the crossbar but
never higher than hip level.
16. With the arms raised overhead,
the handgrips should be positioned at arms length, palms toward
face. Simply walking with the upper torso in extension is a good
back stretch for the latissimus dorsi (lats) muscles. This increases
foraminal space, and alleviates pressure to intervertebral discs
and nerve roots. It provides an excellent non-weight bearing traction,
a general stretch for the entire torso, and the spine receives a
massaging action from the reciprocating motion of the legs. This
exercise also reduces the weight-bearing load on the spine, as well
as on ankle, knee, leg and hip joints.
|
Exercises 9 & 10
Exercise 11
Exercises 12 & 13
Exercise 14
Exercise 15
Exercise 16 |
