“Bridging” Lie on your back and press your lower back into the floor. This tenses the abdominal muscles and the pelvis tilts backwards. The arms are stretched out against the body and the feet are upright. Now lift your hips up until they form a straight line with your thighs and upper body. You continue … Strengthening of the back muscles
“Front support” In the prone position, support yourself on your toes and forearms. Your hips and upper body form a straight line. Your gaze is directed downwards and your stomach is firmly tensed. The more you bring your elbows forward on the floor, the more difficult the exercise becomes. Hold the position for 10 to … Strengthening of the front trunk muscles
“Superman” The starting position is the four-footed stand. Pull one elbow towards the opposite knee under the body. This will cause your spine to bend. The chin is led to the chest. From this starting position, stretch the bent arm and leg forward and backward. The back and neck are stretched. In the final position … Strengthening of the rear muscle loop
“Cat’s hump – hanging belly” The starting position is the four-footed stand. The arms are stretched out at shoulder height. Now press your upper body upwards as far as possible. The chin is led to the chest. From this position tilt your pelvis forward and take your head in the neck so that you make … Mobilization of the spine
Eagle’s Wings: Lie down in the prone position. Your feet are on the floor the whole time, your gaze is constantly directed downwards. Hold your arms off the floor in the air as if you want to represent the letter “U”. Alternatively, you can also stretch your arms forward (see illustration). Now pull both elbows … Eagle’s Wings
“Pelvic-abdominal tension” Lie on a soft surface in supine position. Put your heels up and pull your toes towards your nose. Now press the lower back firmly into the ground and tense the abdominal muscles. Hold the tension for 15 seconds and repeat the exercise after a short break. Continue with the next exercise
“Cervical spine rotation” Sit up straight on a chair and rotate your head to one side. One hand fixes the head to the cheek in this position. Build up a pressure with the head against the hand, which the hand responds with a counterpressure. Hold the tension for about 10 seconds and then change sides. … Cervical spine rotation
“Cervical Cervical Retraction/Protraction” Sit up straight on a chair and do a double chin (retraction). From this position you then push your head forward (contraction). This exercise can also be performed lying down. Perform these two movements 15 times. Continue with the next exercise
“Raise your head from the double chin” Lie on your back. The arms are relaxed at the sides of the body, the feet are raised. Pull your chin towards your chest and make a double chin. This stretches the cervical spine. Raise your head a few millimeters with your cervical spine stretched and hold this … Lifting the head from the double chin
Pelvic tilt: When sitting, the pelvis is actively tilted forward and backward. The upper body remains stable and straight. Continue to the next exercise
Bending and stretching: While sitting, slowly bring your chin to your chest. Then roll up vertebra by vertebra so that the neck straightens up again. Make bid to 15 whl. Back to the article Exercises with existing facet arthrosis.
Golf stroke: In a sitting position, the hands are placed on top of each other and led diagonally down to one side with the upper body bent. From this position make a large arc with your hands to the diagonal opposite side (like a golf swing). Repeat this exercise up to 15 times on both … Lumbar Spine – Exercises 4
