Heel Raises Level 1

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MOTION:

Stand with your weight even on both feet. Place your hands on a wall or chair for balance. Slowly raise both heels off the ground, then slowly lower them.  For a more difficult exercise, try standing on one leg only and lift one heel off the ground each time.

REPETITIONS:

Perform 10 times

EXPERT: Physical Therapist, "Dr. Jo"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Abdominal Contraction

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MOTION:

Lie on your back, with your knees bent and your feet on the floor. Use your abdominal muscles to pull your navel (belly button) down toward the floor and up toward your ribs. Hold for 10-15 seconds. 

REPETITIONS:

Repeat 10 times

EXPERT: Physical Therapist, "SmartPT Pro"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Heel Slides

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MOTION:

Lie on your back, with your knees bent and your feet on the floor. Slide one foot away from your body until your leg is straight. Slide the foot back toward your body. Your foot should remain on the floor during the entire exercise. Do the same with the other leg. 

REPETITIONS:

Repeat 10 times on each leg

EXPERT: Louise Aylwin & Steph Davies, "Physio Exercise Library"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Ankle Pumps

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MOTION:

Lie on your back, with your feet elevated on a pillow or cushion. Move your ankles up and down.

REPETITIONS:

Repeat 10 times

EXPERT: Tara Pollak, Evolution Physical Therapy

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.