A Surgeon Reveals Exercises That Can Heal Your Spine Before It’s Too Late.

-




In this article, we will review Amosov’s back pain prevention exercise plan. Afterward, we’ll discuss whether or not this plan is right for you!

Amosov’s Exercises

Amosov’s Exercises



It’s said that Amosov completed the following exercises daily, performing 100 reps of each movement. However, I don’t believe that most people could safely perform such a high volume of exercise.


Instead, I recommend that you perform 3 sets of 10 reps (with 10-second holds) for each of the following exercises unless otherwise indicated. 


Also, instead of performing them every day, I recommend only completing the exercises 3 times per week when you’re first getting started.

1. Back Hyperextensions

Back Hyperextensions


If you have a hyperextension machine, this move will be much easier. However, you can perform a modified version of this movement, as described below.

How to Perform:

  • Lie face down on a chair with your stomach and chest on the chair seat.
  • Interlace your hands behind your head.
  • Lift your back and chest up towards the ceiling.
  • Once you’ve reached the top of your range, hold the position for 10 seconds.
  • Repeat for 3 sets of 10 reps per session.

2. Plow Pose

Plow Pose


For this exercise, you should be especially cautious. The plow pose forces you into an extreme position, and many people can experience neck pain when in a plow. Be sure to use extra pillows/towels to pad up any painful areas when performing this movement.

How to Perform:

  • Lie on your back with your legs straight.
  • Keeping your arms by your sides, lift your legs and low back off of the ground.
  • Attempt to lift your back off of the ground completely, so that you are balancing primarily on your shoulders and arms.
  • Place your toes on the ground above your head.
  • Hold this stretch for 10 seconds and repeat for 3 sets of 10 repetitions per session.

3. Overhead Triceps Stretch

Overhead Triceps Stretch


While I have no problem with this stretch, I was surprised to see it as part of Amosov’s routine. This isn’t exactly a “back” exercise, as it primarily focuses on the shoulders and triceps. However, it’s a good stretch nonetheless, and it never hurts to stretch out the arms as well!

How to Perform:

  • In standing, reach your left arm up overhead.
  • Next, bend your left elbow and attempt to touch the bottom of your right shoulder blade.
  • Hold this position for 10 seconds then repeat for 3 sets of 10 reps.
  • Complete the motion with your right arm as well.

4. Body Shakes

Body Shakes
Image // Brightside.me

This is an unusual exercise, but one that can be very beneficial. By shaking your body in a quadruped position, you can increase muscle activation and body awareness. These are both key elements of being free of back pain!

How to Perform:

  • Position yourself on your hands and knees.
  • Vigorously shake your whole body for 10 seconds, then relax.
  • Repeat for 3 sets of 10 reps per session.

5. Body Rocks

Body Rocks
Image // Brightside.me

This exercise is more of an abdominal exercise than a stretch. You’ll feel a slight pulling in your abdomen the first few sessions, but then you’ll quickly get used to the feeling.

How to Perform:

  • Lie on your back with your knees tucked into your chest.
  • Hug your knees tight toward you by using your hands.
  • Rock yourself forward (so that your head and shoulders come off of the ground).
  • Then, rock yourself backward (so that your legs and low back come off of the ground).
  • Perform 3 sets of 10 reps per session.

6. Neck Extensions

Neck Extensions
Image // Brightside.me

Within his routine, Amosov clearly favored flexion and extension exercises. This movement focuses on the extension of the upper portion of the spine: the cervical section.

How to Perform:

  • Lie flat on your stomach.
  • Lift your chin off of the ground, leaving your arms and chest in contact with the floor.
  • Hold this position for 10 seconds.
  • Repeat 10 times, for 3 sets, once per session.

Conclusion

Amosov certainly had some interesting ideas about exercise. Some of his suggestions are in line with physical therapy exercises today, while others are a bit unusual. 

However, if you’re looking for a unique solution to your back pain, give this routine a try and see what you think!

Works Cited

  1. Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016). Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Research, 5, F1000 Faculty Rev-1530. https://doi.org/10.12688/f1000research.8105.2

Comments

Post a Comment

Popular posts from this blog

List of Top Fully Funded Scholarships this Week for International Students.

-
List of Top Fully Funded Scholarships this Week for International Students 1. Chevening Scholarship in the UK Apply here: https://tinyurl.com/wfku6ref?utm_source=facebook&utm_medium=facebook&utm_campaign&utm_content=ap_armfy3qhud 2. Erasmus Mundus Scholarship in Europe Apply here: https://tinyurl.com/wc3fnufy?utm_source=facebook&utm_medium=facebook&utm_campaign&utm_content=ap_hgtq55jwwj 3. University of Tokyo MEXT Scholarship in Japan Apply here: https://tinyurl.com/2p8kw7hm?utm_source=facebook&utm_medium=facebook&utm_campaign&utm_content=ap_s8x78cvejs 4. Global Korea Undergraduate Scholarship 2024 Apply here: https://tinyurl.com/2s3cpsf5?utm_source=facebook&utm_medium=facebook&utm_campaign&utm_content=ap_y218ysy5op 5. Commonwealth Master’s Scholarships in UK Apply here: https://tinyurl.com/2p9bhra4?utm_source=facebook&utm_medium=facebook&utm_campaign&utm_content=ap_g6waduxfxl 6. Lester B. Pearson Scholarship in Canada Apply h...
Read more

CERVICAL SPINE EXAMINATION. PART 1: BASIC STEPS

-
Image
CERVICAL SPINE EXAMINATION. PART 1: BASIC STEPS Cervical spine examination is especially important in patients with neck pain, headache, arm pain, nerve dysfunction in the upper or lower extremities, or bowel and/or bladder dysfunction. Because all of these symptoms can result from conditions involving the cervical spine, cervical blood vessels, spinal cord, or nerve roots, it is important to ask questions regarding these types of symptoms when taking history. Care should be taken to exclude myelopathy (signs/symptoms of spinal cord compression). If the patient complains of radicular symptoms (pain, altered sensation, or muscle weakness of the nerve root distribution), an attempt should be made to determine which root is affected during examination and examination. Finally, always ask the appropriate questions (red flags) to rule out a tumor or infection (nocturnal pain, fever, chills, sweating, or unexplained weight loss). Basic musculoskeletal examination steps include Look - Feel -...
Read more

JOINT MOBILIZATION OF THE LUMBOPELVIC SPINE. PART 1

-
Image
  Lumbar-pelvic joint mobility technique. P resents a review of mobility techniques of lumbar joints and  techniques for sacroiliac mobility. LUMBAR SPINE JOINT MOBILIZATIONS Note:  Current evidence suggests that the indications for use of joint mobilization techniques are multifactorial and may be based on direct assessment of mobility and an individual's symptomatic response. Central And Unilateral Anterior Glides (PA Glide) Indications: To improve segmental mobility in all directions.  Central glides assist excels with sagittal plane motion forward and backward bending while unilateral glides enhance rotation and side bending. Accessory Motion Technique Patient Position:  Prone with a pillow supporting the lumbar spine.  Clinician Position & Hand Placement:  Stand to the side of the patient. As a general technique, stabilization is not required.  The region of the hand just distal to the pisiform contacts the spinous process for central gli...
Read more