UPPER-BACK EXERCISES |
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UPPER-BACK EXERCISES
These exercises are beneficial for inflammatory conditions or for rehabilitation following back injury. Inflammatory conditions include bursitis, tendinitis, gout, osteoarthritis, myositis and fibrositis. Sets 1 and 2 are very beneficial in stretching and strengthening for injuries caused by throwing.
SET 1: OVERHEAD BAR EXERCISES
Begin as soon as pain has decreased enough to permit light exercise.
EXERCISE 1
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Position: Grip overhead bar (see Figure 12).
Weight Used: None.
Action: Hang until grip fails.
Repetitions: Once every hour while awake.
EXERCISE 2
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Pull knees to chest (see Figure 10). Hold
5 to 10 seconds. Return slowly to starting position.
Repetitions: Up to 10 times, 3 or 4 times a day.
EXERCISE 3
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Do a partial (not full) pullup. Return to starting position.
Repetitions: Up to 10 times, 3 or 4 times a day.
EXERCISE 4
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Swing from side to side (see Figure 13).
Repetitions: Do 10 back-and-forth cycles, 3 or 4 times a day.
EXERCISE 5
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Do "frog kick" (see Figure 14).
Repetitions: Up to 10 times, 3 or 4 times a day.
SET 2: PUSH-UP EXERCISE
Begin at same time as Set 1.
Position: Assume a "push-up" position, with feet on the floor and hands on parallel bars or chair seats placed 24 inches apart.
(Chairs must be sturdy!) See Figure 15.
Weight Used: None.
Action: Lower body into stretched, fully lowered position. Remain in this position 15 seconds. Then push up into the starting position.
Repetitions: 5 to 10 times, 3 or 4 times a day.
SET 3
Begin when you can do Sets 1 and 2 without difficulty or pain. Do exercises in Sets 1 and 2 with weights strapped to the waist for added resistance.
SET 4: UPPER-BACK EXTENSION
Begin as soon as pain has decreased enough to permit light exercise.
EXERCISE 1
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Position: Lie face down across an exercise bench. Fold hands behind neck and point elbows outward (see Figure 16). You may need to secure your legs under another bench.
Weight Used: None.
Action: Lift the upper body to a full-extended ("up") position. Hold
2 seconds. Return to starting position. Hold 2 seconds.
Repetitions: 10 times, 3 or 4 times a day.
EXERCISE 2
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Position: Lie face down across an exercise bench, securing legs under another bench if necessary.
Weight Used: Dumbbells weighing 1 to 2.5 pounds.
Action: Maintain extended position as in Exercise 1 while raising dumbbells away from center of body (see Figure 17) as far as possible. Hold 2 seconds. Return to starting position. Hold 4 seconds.
Repetitions: 10 times, 3 or 4 times a day.
EXERCISE 3
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Position: Lie face down across an exercise bench, securing legs under another bench if necessary.
Weight Used: Dumbbells weighing 2.5 to 5 pounds.
Action: Maintain extended position as in Exercise 1 while raising dumbbells forward as far as possible (see Figure 18). Hold 2 seconds.
Return to starting position. Hold 4 seconds.
Repetitions: 10 times, 3 or 4 times a day.
EXERCISE 4
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Position: Lie face down across an exercise bench, securing legs under another bench if necessary.
Weight Used: Barbell with 2.5 to 5 pounds on each end.
Action: Maintain extended position as in Exercise 1 while pulling barbell to chest (see Figure 19). Hold 2 seconds. Return to starting position. Hold 4 seconds.
Repetitions: 10 times, 3 or 4 times a day.
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