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Try A BodyFix Method® Exercise!
Where does it hurt?
If you are in pain, if your back or knees are stiff, ask yourself when this pain occurs, when your pain is most severe, where it hurts, and try one or two of the exercises listed below.
There are at least two simple exercises for most body parts which will help each person in pain. Each exercise will ease the discomfort and pain that you may be feeling right now. These Quick Fixes are just that, not miracles, but they will demonstrate that the BodyFix Method® will help you!
No special equipment is required, just a pillow and a chair, so it's easy to begin. This isn't going to address all of the underlying causes of the pain but it will make you feel better.
LOW BACK PAIN
These two exercises will help
1. Sitting Knee Pillow Squeezes
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Sit on the edge of a chair or a bench, sitting bones close to
the edge, feet parallel and pointing straight ahead. Arch your lower
back by rolling your hips forward and by pulling your shoulders back.
Let your belly sag. Place a firm pillow between your knees. Use a small
pillow from the couch or a pillow from your bed, folded over to give
some resistance.
Keep your shoulders pulled back and begin to
squeeze and release your knees and inner thighs against the pillow.
Relax your stomach; let your thighs do the work. Squeeze and release
slowly; don't rush through this. Repeat this 20 times. Rest. Repeat for two more sets of 20 repetitions.
Why does this do?
This encourages pelvic (hip) stability as it retrains your groin
muscles (inner thigh muscles) to work as stabilizers, instead of their
trying to do your walking for you.
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2. Static (Resting) Back
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This exercise has been in use for years but it never fails to bring relief. It is simple but effective.
Bring a chair or a hassock to the middle of the
room. Bring a couple of paperbacks along to put under your head to level it out. Lie down in front of
the chair, bend your knees to a 90 degree angle and put your legs on
the seat of the chair or hassock.
Relax your arms at your sides, palms up. Your head should
be level; if your chin is tilted up and back, and you're looking back, it's not. Put one or two of the paperbacks under your head until your shoulders and hips level out. You will feel your
shoulders dropping deeper into the carpet, your hips, too.
As you feel your chin tilting forward, remove one or both of the
paperbacks.
Stay in this position for at least 10-20 minutes. Use your watch (good) or a kitchen timer (better).
Why does this do?
The joints respond best to the muscles when they are on the same plane. This exercise puts the shoulders and hips on the same level.
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More exercises will be added soon.
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Quick and Effective Exercises