“WS – Mobilization Starting Position” From an upright position, roll yourself, starting from the head, vertebra by vertebra. The knees are completely extended. “WS – Mobilization End Position” From the starting position, roll yourself up again vertebra by vertebra, starting from the lumbar spine and then stretch your arms upwards. Perform this exercise 2 times. … Exercises against neck tensions in the office 1
“Lateral torso stretching” From a straight upright position, push your stretched left arm down your left thigh as far as possible. lean your torso to the left side so that you feel a stretch on the right side of your torso. Hold briefly and then change sides. Continue to the next exercise
“Rotation” In a bent position, touch one elbow crosswise with the opposite knee in front of the body. Then change arm and knee about 10 times on each side. Continue with the next exercise
“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
“Starting position: BWS – Mobilization” Support yourself on the edge of the table with both elbows. You can sit or stand bent. Now make a hunched back. “Final position: BWS – Mobilization” Now let your spine sag from the hunchback. Repeat the exercise 5 times. Continue with the next exercise
“Shoulder circles” When standing, circle your shoulders from front/up to back/down. Do this 15-20 times. Continue with the next exercise
“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
Foot lifter paresis is a paralysis of the muscles responsible for lifting the foot. These are muscles that are located at the front of the lower leg and pull over the ankle joint to the foot. These muscles are called the anterior tibialis muscle, the extensor digitorum longus muscle and the extensor hallucis longus muscle … Exercises for a foot lifter paresis
Prognosis The prognosis for a cure of foot lifter paresis is strongly dependent on the type and location of the damage. Peripheral lesions in the course of the nerve, e.g. a rupture or tear of the nerve at a fracture or compartment syndrome (bleeding into the area of the musculature with a strong increase in … Prognosis | Exercises for a foot lifter paresis
Consequences of the foot lifter paresis Permanent damage to the nerve results in a complete paralysis of the musculature, which leads to a so-called atrophy in the lower leg. The atrophy is accompanied by a decrease in muscle cells and an altered appearance of the lower leg due to the absence of muscle bellies. A … Consequences of the foot lifter paresis | Exercises for a foot lifter paresis
For all exercises, do 2 to 3 passes with 15 repetitions each. This is only a guideline and must be adjusted to the respective performance level. If you can do fewer or more repetitions, the number of repetitions can be adjusted by using the additional weight (dumbbells etc.). Otherwise you will do so many repetitions … Exercises belly, legs, bottom, back
Exercises for the bottom 1 Exercise You are in a four-footed position and your arms and legs are hip-wide apart. Your back is in a line and you take care that it does not get into a hunchback. Your face looks down on the floor and is not lifted during the exercise. Now extend your … Exercises for the bottom | Exercises belly, legs, bottom, back