Exercises with the Flexibar | Spinal canal stenosis – simple exercises for at home

Exercises with the Flexibar

Exercise for the lumbar spine: Starting position is the active stance. The feet stand firmly on the floor, knees are slightly bent, pelvis is pulled slightly backwards to straighten the lumbar spine, abdominal muscles are tensed, back remains straight, arms that hold the Flexibar are held at chest level with slightly bent elbows. Shoulder blades are tightened and the hands slowly bring the Flexibar into vibration.

The patient tries to balance the vibrations of the Flexibar and does not interrupt the vibration by a counter movement. It is important that you remain completely tense to ensure the effect of the Flexibar. Swing the rod for approx.

20 seconds at a time. Exercise for the cervical spine: The starting position is the same as for the exercise for the lumbar spine. For the cervical spine, however, the Flexibar is held further up above the head.

Here, too, the patient tries to get the Flexibar vibrating and then withstands the vibration by body tension. The difference is that due to the oscillation that occurs above the head, the short neck muscles must be more active and is therefore a good strengthening exercise. To connect both parts of the body, the Flexibar can be moved down and back over the head while swinging. Swing the bar for about 20 seconds at a time.

Exercises with the flexible exercise stick

The flexible exercise stick Theraband is an elastic training device. Exercise 1: Active stand, abdominal and back tension should be held, hold the exercise stick in your hands. Keep arms stretched, bend knees slightly and “bend” the exercise stick.

Repeat the “bend through” 3*15 times. Alternatively, while holding the rod in the bend, the arms can be lifted up or turned to the side to get a rotation of the torso. Exercise 2: The structure of the exercise is the same as in exercise 1.

While the bend of the exercise stick is held, the buttocks are pushed out backwards to get into a knee bend. The back may be bent slightly. Repeat the knee bend and holding the exercise stick 3*15 times.