EXERCISE YOUR SPINE WITH A PHYSIOTHERAPIST ONSEN®

In pursuit of the ONSEN® mission, which is to bring health and comfortable sleep, we present a set of exercises for the spine prepared by Łukasz Muszyński, M.Sc., a well-known and respected physiotherapist. He has prepared for you both a set of exercises for the cervical spine, as well as exercises for the thoracic spine, exercises for the lumbar spine and exercises for the sacral spine.

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Łukasz Muszyński, MSc, who cooperates with ONSEN®, is a graduate of the Academy of Physical Education in Poznań, as well as a certified manual therapist of the Kaltenborn-Evjenth method and the McKenzie method - Mechanical Diagnosis and Therapy. He gained his professional experience while working at the Orthopedic and Rehabilitation Clinical Hospital. Wiktor Dega in Poznań, as well as in the Orthopedic Manual Therapy Center for them. Freddy Kaltenborn in Ciechocinek. He has completed many trainings in centers around the world.

Exercise No. 1

This exercise helps in stretching the sciatic nerve. It works both prophylactically and in the course of sciatica.

1. Lie down comfortably on the exercise mat and relax.
2. Raise your leg by bending your knee
3. Put both hands under the knee and keep them on them.
4. Swing your foot towards your head.
5. Extend and bend your knee.
6. Each movement should result in tension of the sciatic nerve.

Do them daily 10-15 times along with other exercises for a healthy spine that we have prepared for you.

Exercise No. 2

This lumbar spine exercise helps stretch the posterior superficial band (TPT) and glutes. It works both prophylactically and in the treatment of lumbar spine pain.

1. Get into a quadruple position on the exercise mat.
2. Push your back slightly backwards, rounding it.
3. Keep your head down.
4. Spread your legs so that they are in line with your hands.
5. Lower your buttocks towards your heels, burying your head between your hands.
6. Each movement should result in the felt tension of the cervical spine.

Do them daily 10-15 times along with other exercises for a healthy spine that we have prepared for you.

Exercise No. 3

This exercise for the lumbar spine and pelvis helps to strengthen it. It works both prophylactically and in various diseases. It is also useful in eliminating the lumbar lordosis.

1. Lie down comfortably on the exercise mat and relax.
2. Bend both legs at the knees.
3. Interlace both hands on the stomach.
4. Move your legs left and right so that the angle between your knees and the ground is about 45 degrees.
5. Each movement should result in rotation of the pelvis.
6. After your exercise, relax and rest.

Do them 10-15 times a day along with other exercises for a healthy spine that we have prepared for you.

Exercise No. 4

This exercise for the lumbar spine helps to improve its flexibility and also strengthens the muscles around it. It works both prophylactically and in various diseases, including discopathy.

1. Lie face down on the exercise mat and relax.
2. Maintain a neutral leg position and gently rotate your feet outwards.
3. Put both hands on your face.
4. Raise your head and chest up, causing your spine to arch backwards.
5. Each subsequent movement should flex the spine a little more.
6. After your exercise, relax and rest.

Do them 30-40 times a day along with other exercises for a healthy spine that we have prepared for you.

Exercise No. 5

This exercise for the lumbar spine strengthens its mobility. It works both prophylactically and in various diseases, including spinal degeneration.

1. Lie down on the exercise mat and rest your feet on the edge of the chair so that your knees are at a 90 degrees angle.
2. Lift your back slightly and place a rolled towel or roller under it. As high as possible.
3. Interlace both hands on the stomach.
4. Alternately lower and raise the pelvis without lifting the body from the towel or roller.
5. Every movement should be gentle but felt.
6. After your exercise, relax and rest.

Do them every day 10-15 times along with other exercises for a healthy spine that we have prepared for you.

Exercise No. 6

This exercise helps in stretching the sciatic nerve. It works both prophylactically and in the course of sciatica.

1. Prepare two chairs. Put a towel on the first one, kneeling on it with one leg. Put both hands on the other.
2. Raise the foot of the dangling leg up.
3. Swing your dangling leg.
4. Movements should be wide, reaching as far as possible.
5. Each movement should result in the feeling of stretching the muscles of the leg.
6. After completing the exercise, repeat it on the other leg.

Do them 15-30 times a day along with other exercises for a healthy spine that we have prepared for you.

Exercise No. 7

This exercise for the thoracic spine helps to improve its flexibility and also strengthens the muscles around it. It works both prophylactically and in the treatment of lumbar spine pain.

1. Lie on an exercise mat with a roller under your shoulder blades.
2. Bend your knees so that your body is stable.
3. Place both hands behind your head.
4. Bend your body backwards, keeping your face close to your breastbone and your chest slightly backwards.
5. Return to the starting position by bringing the sternum to the pelvis.
6. After your exercise, relax and rest.

Do them 15-30 times a day along with other exercises for a healthy spine that we have prepared for you.

Exercise No. 8

Exercise No. 9

Exercise No. 10

Exercise No. 11

Exercise No. 12

Take care of your health!

Want to know more? We encourage you to read the articles on the best blog about sleep and health, as well as the Encyclopedia of Healthy Sleep prepared by ONSEN® team.

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