Back training is becoming more and more important in our time, in which back pain has become a popular complaint. Nevertheless, compared to other muscle groups, the back is often neglected during training. Back training is very important for health and fitness – not only for our appearance or sports activities, but also for our … Back training – at home or in the studio, this is how you can do it!
Back training on the device – which ones are suitable? Back training can be done by anyone and everywhere – basically no additional equipment is required. However, there are now a number of so-called back trainers that intensify the training. The classic back trainer is a large, multifunctional piece of exercise equipment that primarily targets … Back training on the device – which ones are suitable? | Back training – at home or in the studio, this is how you can do it!
Structuring and planning back training – Training plan In order to create a training plan for back training, the training goal must first be defined. This is how the training plan for back training as part of rehabilitation differs from preventive back training in terms of intensity and frequency. In both cases, it is important … Structuring and planning back training – Training plan | Back training – at home or in the studio, this is how you can do it!
Muscle building – how does it work, what do I have to consider? Muscle building, or in technical terms hypertension training, is any training that leads to an increase in muscle size. The aim is to increase the circumference of the muscle by increasing the thickness of individual muscle fibers. To achieve this goal, some … Muscle building – how does it work, what do I have to consider? | Back training – at home or in the studio, this is how you can do it!
“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
“Lumbar spine – pelvic lift” Lie down on a mat in supine position and put both feet up. The arms can either lie on the side of the body or crossed over the chest. Tilt your pelvis forward, tense your stomach and lift your hips upwards. There should now be a straight line from knee … Pool lift
The techniques used during physiotherapy help the affected person to get back on their feet as quickly as possible after the injury and to regain the full functionality of the damaged ankle joint. This is particularly important in the case of ankle fractures, since not only the bone but also cartilage, tendons and ligaments are … Physiotherapy for ankle fracture
Rehab/Exercises During rehabilitation measures after an ankle fracture, there are a variety of exercises designed to restore the stability, mobility, strength and coordination of the foot after the ankle fracture. Some of these exercises are described below. Mobilization The exercise is performed on the tilting board. Sit on a chair and place the injured foot … Rehab/Exercises | Physiotherapy for ankle fracture
Classification according to Weber An ankle fracture is usually classified by doctors according to its type and location. One way to do this is to classify them according to Weber. Weber’s classification of ankle fractures is based on the syndesmosis. The syndesmosis is mainly responsible for the stability of the entire ankle joint. It is … Classification according to Weber | Physiotherapy for ankle fracture
Duration of healing The duration of healing of an ankle fracture depends on the type, severity and extent of the injury. The actual fracture usually heals after about 6 weeks, whether conservative or surgical treatment is used. However, it may take considerably longer for complicated fractures involving ligament injuries than for a simple fracture. Thus, … Duration of healing | Physiotherapy for ankle fracture
“Cervical spine – shoulder circles” Lie on a mat in supine position. In the starting position, the palms of your hands are pointing to the floor and your feet are up. Now turn your palms outwards and pull your shoulder blades together. Apply pressure to the floor simultaneously with your shoulder blades. Repeat this movement … Shoulder circles
