Rotation: Bend your knees slightly, tighten your stomach and place both upper arms against your upper body. Hold a weight (water bottle, dumbbell) in your hands and bend your elbows 90° each time. The weights/hands are brought together in front of your body. From this position, perform small, quick rotations. The upper body and the … Spinal Canal Stenosis – Exercises 8
“Low back extension” Stand slightly bent against the wall. Place the Blackroll® at the level of the lumbar spine. To be able to apply pressure, your feet are a few centimeters hip-wide from the wall. Roll up and down over the Blackroll® by bending your knees and stretching them slightly. At particularly tense points in … 1 exercise Blackroll
“Thigh back” To unroll the glued back of the thighs, place the Blackroll® in a long seat under the buttocks. You support yourself with your hands on the floor and lift your hips. By stretching your shoulder joint, you can roll over the Blackroll® forwards and backwards. The glued structures create an additional pull on … 2 Exercise Blackroll
Self-mobilization: In prone position on a table the legs are left hanging freely. The pelvic bones rest on the edge of the table. This creates a pull in the lumbar spine and mobilizes the individual vertebral bodies. Hold this position for 15 seconds. If necessary, you can perform the exercise several times a day. Continue … Exercises 1 against spinal canal stenosis – self-mobilization
“In supine position, place both legs on a raised surface so that the lower back rests completely on the floor and is not in a hollow back. Stay in this position as long as it is comfortable for you. Continue with the next exercise
Upper body bend: In a sitting position, place your upper body between your legs forwards. Just let it hang and let all tension drop. When you straighten up, one vertebra will be straightened up again, vertebra by vertebra. Continue with the next exercise.
Roll up: In supine position pull your knees slightly towards you. This position can be held for a few seconds or varied by slight rocking movements. Continue with the next exercise.
In supine position, press the lower back firmly into the floor, tensing the stomach. The knees are angled 90° in the air. One leg is then stretched under abdominal tension and guided with the heel towards the floor (do not lay down). This is followed by 10 whl. then the change. Take a break of … Spinal Canal Stenosis – Exercises 5
Wall pressing: You stand with your heels, buttocks, back and shoulder blades against a wall. In your hands you hold a weight (approx. 1-2 kg) or the two ends of a theraband on which you stand. Now press the lower back firmly against the wall while both arms are stretched out in front of your … Spinal Canal Stenosis – Exercises 6
Boxing: Bend your knees slightly, tense your stomach and place both upper arms against your upper body. Hold a weight (water bottle, dumbbell) in your hands and bend your elbows 90° each time. From this position perform small quick boxing movements. The upper body and the hips want to rotate, which is to be avoided … Spinal Canal Stenosis – Exercises 7
“Lumbar spine – stretched back” Lie down on a mat with your legs upright. Your arms are stretched out beside your upper body. Now tilt your pelvis forward and tense your stomach. The contact between the lower back and the floor should be completely established. Imagine that you press your navel into the floor. Hold … Stretched back
“Lumbar spine – horse kick” Place yourself in the four-footed position and lift one leg. Extend this leg completely to the rear. The back remains straight and the gaze is directed downwards. You can also make small up and down movements from the hip. Change the leg after 10 seconds. There are 2 passes on … Horse kick
