Exercises without equipment

There are also exercises that can be performed without any aids:

Abdominal training in supine position From supine position, both legs are lifted at a 90 degree angle, the knees are bent, the feet are pulled up. The lower back remains in contact with the support surface during the entire exercise.By consciously tensing the abdominal muscles, the pelvis is now rolled towards the body on the pad so that the knees move slightly towards the chest. During exhalation the tension is released, during inhalation the relaxation takes place.
The exercise trains the deep and lower abdominal muscles and counteracts a straining hollow back. The exercise can be performed in 3-4 sets of 15 repetitions.
Torso tension in the standing position From the upright position the patient goes into a slight knee bend. The buttocks are pushed backwards, the knees are slightly bent, but do not point beyond the toes.
The spine remains straight. The trunk muscles are activated. Now the arms are stretched out in front of the body and moved up and down in small “hacking movements”.

The upper body remains stable. The torso muscles must compensate for the movement of the arms. Breathing is not stopped.

After about 30 seconds of loading, a break follows, the exercise can be performed in 3 sets.
Torso stability when standing The patient stands upright with slightly bent knees in a hip-wide stance. He stretches out his arms in front of the body and folds his hands. Now he moves his arms in a large lying figure eight.
The pelvis does not move, the upper body remains upright and the trunk muscles must be tensed to stabilize the position. The exercise can be performed in 3-4 sets of 15-20 repetitions.
Mobilization in the quadruped position A good exercise to improve the mobilization of the spine is possible from the quadruped position. The patient places his hands below the shoulders and his knees below the hips.
The gaze is directed forward and downwards towards the floor. Now he lets his back fall gently into the hollow back (only as far as it is comfortable, this can be uncomfortable for patients with spinal canal stenosis). Then he stretches his back far upwards, as if he wanted to make a “cat’s hump”, here the chin can also be pulled towards the chest. The exercise can be performed in 3-4 sets of 15-20 repetitions.