“From an upright position, push your buttocks backwards as if you were closing a drawer with them. Your weight is thus shifted to your heels. The feet are slightly rotated outwards, the knees point in the same direction during flexion of max. 100° and are at no time above the tips of the feet (knees … Exercises against neck tensions in the office 4
“Shoulder lifting” When standing, both shoulders are pulled towards the ears with shoulder blades pointing backwards and then dropped again. Perform this exercise 15-20 times. Continue with the next exercise
The hollow back is also called lumbar hyperlordosis in medical terminology. This means that the curvature of the spinal column is increased in the lumbar region. The facet joints are put under heavy strain and facet joint arthrosis can occur. In extreme cases, a vertebra may even slip ventrally (anterior). The so-called spondylolisthesis (spondylolisthesis), however, … Exercises against a hollow back
Pelvic tilt There are a lot of exercises that help against a hollow back. First of all, however, it is important to train the patient’s perception that he can feel in which position his body is. How does a hollow back feel, like a hunchback? For this purpose, the posture should be controlled in a … Pelvic tilt | Exercises against a hollow back
Further physiotherapeutic measures In addition to the gymnastic exercise program, manual therapeutic mobilization techniques can also be used in the treatment of the hollow back. Soft tissue treatments of the tense lower back muscles, often also the gluteal muscles and those of the back thigh, complement the active part of the treatment. In particularly severe … Further physiotherapeutic measures | Exercises against a hollow back
“Front support” Support yourself from the prone position, with your back straight on your forearms and toes. It is important to tense the abdominal muscles firmly and tilt the pelvis forward. You should neither sag with your back nor come into a cat’s hump. The view is directed downwards. Hold position as long as possible. … Front support
Due to a changed lifestyle, frequent sedentary activities, little movement in everyday life and at work, the overweight and abdominal fat in society has increased enormously. Stress has also increased in general, making it even more difficult to get up for sports after a long day at work. Especially during sports, endorphins are released, which … Exercises against abdominal fat
List of exercises against abdominal fat Crunches: supine position; legs upright, hands at the temples (but do NOT pull the head forward) or on the thighs and come into the seat with the upper body and lay it down again Climber:Hand support; pull the legs under the belly one after the other (similar to walking … List of exercises against abdominal fat | Exercises against abdominal fat
Yoga In addition to the strengthening exercises, yoga is especially suitable for women. This involves strengthening the abdomen and back with much gentler exercises than those of strength training. Depending on the exact name of the course, a lot of work is done on breathing, which allows you to relax, but also addresses the deep … Yoga | Exercises against abdominal fat
Shoulder outer rotation: The arms are held against the body, the elbows are bent 90° and rest against the chest. Keep them fixed during the entire exercise. The forearms are rotated outwards and backwards, the shoulder blades contract. During the exercise it is important that the elbows remain on the body. Do 2 passes with … Rotator Cuff Rupture – Exercise 1
The Theraband is held with one hand on the hip, or fixed with one foot on the floor. The other end is held by the opposite hand. From the right front hip, the arm is stretched loosely, (i.e. not fully pushed through) and moved up and out over the head, as if reaching for something … Rotator Cuff Rapture – Exercise 4
Inner rotation with fixation: The Theraband is placed around a door handle etc. and held in the hands. The upper arm, whose shoulder is being trained, lies against the upper body and is bent 90° at the elbow. Rotate against the pull of the Theraband now controlled inwards. Make 2 passes with 15 repetitions each. … Rotator Cuff Rupture – Exercise 6
