Spinal stenosis exercises are the exercises that is to be practiced to overcome the pain that is associated with the spinal regions of the body. It is very essential for an individual to maintain the strong back to avoid the back pain such as spinal stenosis and cervical spinal stenosis.
There are two main groups of exercises to attain a strong back to avoid spinal problems. They are flexibility and strengthening. Flexibilities is nothing but the lengthening of the muscles through various exercises such as pilates, yoga and stretching.
Strengthening is nothing but the procedure to make the muscles stronger by continuous repetition of muscle groups. This can be done by lifting weights, pilates and plancks. All other repetition exercises are considered as the strengthening class of exercises.
More stable spine will result by increasing the muscle tone of the body especially in the abdominal core. Many types of exercises re being adapted to increase the muscle tone of the body. They are curl ups, oblique trunk raises, prone trunk raises, alternating leg and arm lift, spinal stenosis flexibility exercises, stretching the harmstring, and double knee to chest exercises.
These are the exercises that increase the muscle tone of the body and give the stronger and stable spine. A person having a stronger and stable spine will be free from the back pain and other issues related to spinal problems.
Spinal stenosis exercises include many types of exercises to be practiced. One of the main exercises to be practiced is the curl ups exercise. In this exercise the person undergoing this exercise should lie down on their back with their arms resting in the sides.
The person needs to lift the knees to a particular position and should tilt their pelvis up until their back is rested flat on the floor. Being in this position the person needs to lift their head and their shoulders until the shoulder clears the floor.
This exercise should be repeated to above 10 times to make the spinal element stronger. The next exercise to be done is the oblique trunk raises. The initial position to be handled is the same as that of the position handled for the curl ups. The body should be rested flat with the back and the arms should reside in either side.
The knee should be lifted to a position and the person should reach the one hand towards his opposite knee by slightly raising their shoulder from the floor and should hold for 5 seconds. This process should be repeated for around 10 times. The next exercise to be done is the prone trunk raises.
In this exercise the person should lie on the floor with face towards the floor and the arms should reside in the either sides. By tightening the buttocks muscles the person should lift the head and shoulders up to a certain position up to a comfortable level and should hold on for around 5 seconds. This process should be repeated for around 10 times to increase the muscle tone of the body.