Jessica TEng

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Hamstring Exercises You Can Do at Home After Back Surgery without Overdoing It.

Recovering from back surgery, particularly after a herniated disc procedure, requires careful attention to the types of exercises you perform. After surgery, it's crucial to avoid movements that can strain your back, especially bending or lifting heavy objects, as these could lead to further injury or complications. While walking is often recommended to promote recovery, it may not be enough to release the muscle tension and stiffness that naturally develop from limited movement during recovery. One area that often becomes stiff is the hamstrings, the group of muscles at the back of your thighs. Engaging in gentle hamstring stretches can help alleviate this tension without putting unnecessary strain on the back.

Why Hamstring Exercises Are Important After Surgery

The hamstrings are key muscles that control the movement of your hips and knees. They play a vital role in walking, bending, and stabilizing your pelvis. After a herniated disc surgery, the hamstrings can become tight due to prolonged immobility or postural changes that result from avoiding movements that might strain your back. Stretching these muscles helps improve flexibility, restore mobility, and reduce muscle stiffness in both the lower back and legs.

How to Perform Hamstring Exercises Safely at Home

These simple hamstring stretches can be done from the comfort of your home. They are designed to protect your back while still engaging and lengthening the hamstrings, promoting recovery without risking injury.

1. Foot-Up Hamstring Stretch
  • Setup: Find a stable object such as a low chair, a box, or even a windowsill, that is high enough for you to place one foot flat against it while keeping your leg straight.
  • Positioning: Place your foot on the object, ensuring your knee is straight and your back is neutral (do not round your back). Keep your other leg standing straight on the ground to maintain balance.
  • Movement: Gradually and slowly bend your knee of the elevated leg, then straighten it back out. Each time you straighten the knee, you should feel a gentle stretch along the back of your thigh.
  • Focus on Breathing: Keep your torso upright, and take deep, slow breaths to help relax your muscles as you stretch.
2. Repetition and Progression
  • Perform 10-15 slow repetitions per leg. If you’re comfortable, you can increase the number of sets or repetitions gradually as you progress in your recovery. Be mindful to never rush or force the stretch.

Benefits of Hamstring Exercises Post-Surgery

  • Back-Friendly Stretching: This exercise keeps the back in a neutral position, avoiding any pressure on the spine or herniated disc area, making it a safe way to stretch after back surgery.
  • Reduces Muscle Tightness: Regularly stretching the hamstrings helps relieve tightness and stiffness, not just in the legs, but also in the lower back. This can reduce discomfort and help prevent muscle imbalances that may develop due to limited movement.
  • Improves Flexibility and Mobility: Increased hamstring flexibility can lead to better mobility in the hips and knees, which can improve your overall ability to move and function as you continue to recover.

Tips and Precautions

While these exercises are generally safe, it’s essential to approach them with caution to avoid overexertion or injury.

  • Go Slowly: Always perform the movements slowly and gently. Sudden or jerky movements can lead to muscle strain or discomfort.
  • Listen to Your Body: If you feel pain, especially sharp or sudden discomfort, stop the exercise immediately and consult with your healthcare provider before continuing.
  • Rest and Recover: After completing your exercise, take time to rest and allow your muscles to recover. If you feel fatigued or sore, it’s important to take a break and avoid pushing yourself too hard.
  • Avoid Bending Your Back: Since the goal is to relieve tension without putting strain on the spine, make sure your back stays in a neutral position throughout the exercise.

Conclusion

Hamstring exercises are an excellent way to ease muscle tension in the legs and back after herniated disc surgery. By gently stretching the hamstrings while keeping the back stable, you can promote flexibility, reduce stiffness, and aid in your overall recovery. Remember to perform the exercises carefully and consistently, and always consult your healthcare provider before starting any new exercise routine after surgery. Regular practice will help you regain mobility and contribute to a smoother recovery process.

 

 

 
 
24110601,  Copyright2024_JessicaTEng
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저작자표시 비영리 변경금지 (새창열림)

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Suggested Pelvic Exercises for Those Who Can't Do Planks.

 

For those who find planks challenging, pelvic tilting exercises offer an excellent alternative. This movement effectively targets the core while reducing stress on the lower back. People who often deal with lower back pain or have a weak back may find that planks can worsen their discomfort or heighten the risk of injury. Since the lower back plays a vital role in core stability, it’s important to strengthen these muscles without causing additional strain. Focusing on gentle core-strengthening exercises can be beneficial for the back.

 
 
 

For individuals with weak back muscles or lower back pain, the pelvic tilting exercise serves as an excellent alternative to planks or crunches. This movement can be done slowly, which helps reduce strain on the back while effectively engaging the core. Plus, it’s convenient to practice at home without the worry of disturbing neighbors.

To perform the pelvic tilting exercise, lie on a thin blanket or mat with your knees bent at hip width. Press your tailbone into the floor, allowing a slight lift in your lower back to create some space. This position is known as the "neutral position," where there should be enough room to slide one hand between your lower back and the floor. Ensure that your shoulders and shoulder blades remain in contact with the ground, and keep your chin tucked in throughout the exercise.




 

 

Once you’ve achieved the "neutral position," place your hands on your pelvis to monitor the movement. Gently press down to create space between your lower back and the floor, utilizing the strength from your lower abdomen.

The essence of the pelvic tilting exercise lies in drawing your pelvis downward using your lower abdominal muscles while applying pressure as you lower it. Focus on this controlled movement, exhaling as you lower the pelvis and inhaling as you lift it back to the starting position. Aim for a slow pace, taking about 10 seconds for each complete cycle, and repeat for 10 to 20 repetitions per set.

Though this movement appears straightforward, it’s crucial to ensure your lower abdomen is engaged while pressing down. Maintain a steady tension in your pelvis and lower back, lowering it in a deliberate manner, as if each vertebra is touching the floor one at a time.

Activating your pelvic muscles can also engage your glutes, so be careful not to allow your thighs to splay outward during the exercise.

 

 




 

When lifting back up, just as when lowering, initiate the movement from your tailbone and activate each vertebra one at a time to prevent straining your lower back.

The pelvic tilting exercise is particularly beneficial for individuals with lower back problems, such as herniated discs. It helps strengthen the muscles surrounding the lower back and abdominal area without placing excessive stress on the spine. By shifting the load away from the lumbar region, this exercise can effectively help reduce lower back pain.

 

 

For more information, please visit   https://olympithecus.blogspot.com/

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저작자표시 비영리 변경금지 (새창열림)

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Glute muscles.

 

 

 

The glute muscles, also known as the gluteal muscles, play a vital role in the human body. These muscles can be primarily divided into three groups: the gluteus maximus, gluteus medius, and gluteus minimus. Each muscle has unique functions and significantly impacts overall health and athletic performance.

Resistance bands are useful tools that make it easy to perform strength training exercises. They can be used to strengthen the glute muscles, legs, arms, and upper body through various exercises. Even when performing the same lower body movements, using resistance bands can increase the intensity of the workout. Since the elasticity of the bands varies, it’s important to choose a band that matches your physical abilities.

 

 

1. Band Squats

Instructions:

  1. Position the exercise resistance band about 10 cm above your knees.
  2. Adjust the band to ensure it stays in place when you stand with your legs apart. If the band is too loose, tie a knot to secure it.
  3. Push your hips back as you squat down, using the resistance of the band to keep your knees from caving in by applying outward force.
  4. When standing up, ensure the band continues to keep your knees from coming together.

Sets:

   3 sets of 10-15 repetitions each..

Band Squats

 

 

2. Band Hip Bridges

Instructions:

  1. Lie on your back with your knees bent, and position the exercise resistance band about 10 cm above your knees.
  2. Keep your feet shoulder-width apart and adjust the band to ensure it doesn’t slip down.
  3. As your feet get closer to your hips, the angle of your lift will increase, so adjust your foot position according to your ability.
  4. Place your arms naturally at your sides, and lift your hips up while keeping your knees from coming together. Be careful not to let your heels lift off the ground.

Sets:

   3 sets of 10-15 repetitions each.

Band Hip Bridges

 

3. Seated Leg Abductions

Instructions:

While sitting, place the resistance band around your knees as shown in the image, and perform leg abductions by spreading your legs apart and then bringing them back together. This exercise method is recommended by the renowned Professor Jeong Seon-keun from South Korea.

 

Sets:

   3 sets of 10-15 repetitions each.

Leg Abductions

 

 

For more information, please visit   https://olympithecus.blogspot.com

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