York Biomedical Exercise Regimen

While the Back-Tek is an affective device for relieving temporary muscle pain it is important to have an exercise regimen to coincide with the Back-Tek for long term wellness.

Before starting any new therapeutic regimen, you should first discuss it with your doctor

Stretching:

The following stretches are designed to help increase your back’s range of motion. You should hold each stretch for 20 to 30 seconds and repeat each stretch two to three times, at least once a day. You should stretch the muscle until you feel a slight pull, but no further.
Exercise 1: Spine stretch: sitting. Sit in a firm, sturdy chair. Hold your arms loosely by your sides. Lower your head toward your knees, bending at the waist. Hold the position for 20 seconds (Fig. 1). Slowly return to your starting position.

Exercise 1: Spine stretch: sitting. Sit in a firm, sturdy chair. Hold your arms loosely by your sides. Lower your head toward your knees, bending at the waist. Hold the position for 20 seconds (Fig. 1). Slowly return to your starting position.

Figure 1:  Stretch-sitting

Figure 1: Stretch-sitting

Exercise 2: Spine stretch: knees to side. Lie flat on your back with your knees bent (Fig 2a.). Slowly bend your legs and hips to the left. You may place your left hand on the top of your right knee to assist with the stretch. Hold the position for 20 seconds. Slowly return to your starting position. Repeat to opposite side.

Figure 1:  Stretch-sitting

Figure 2a. Knees to side-start position.

Figure 2b.  Knees to side-exercise.

Figure 2b. Knees to side-exercise.

Exercise 3: Spine stretch: prone. Support yourself on your hands and knees (Fig 3a.). Gently round your back like a cat (Fig 3b.), hold for 20 seconds, and return to your starting position.

Figure 3a.  Cat stretch-start position

Figure 3a. Cat stretch-start position

Figure 3b.  Cat stretch-exercise.

Figure 3b. Cat stretch-exercise.

Exercise 4: Hamstring stretch: sitting. Sit on the floor with your legs closed in front of you. Gently lean forward with your chest, keeping your lower back straight until you feel a pull in the hamstring region (Fig 4). Keep your knees straight.

Figure 4:  Hamstring stretch, sitting

Figure 4: Hamstring stretch, sitting

Exercise 5: Hip Flexor Stretch: Start with your weight on your right knee and left foot. Gently lean forward with your left knee to produce a stretch in the front of the right hip (Fig 5). Make sure to keep your left knee directly above your ankle, not forward over your toes. Return to your starting position and repeat on the other side.

Figure 5.  Hip flexor stretch

Figure 5. Hip flexor stretch

Exercise 6: Quadriceps Stretch: Start by laying on your stomach with one hand under your forehead. Grab your right foot with your right hand and pull the foot toward the buttock region until you feel a pull in your thigh (Fig 6.). Return to your starting position and repeat on the other side.

Figure 6.  Quad stretch

Figure 6. Quad stretch

Strengthening:  
Exercise 7: Dead Bug. Lie on your back with your legs flat on the ground and your arm over your head (Fig 7a.). Gently lift your right leg and left arm several inches off the floor (Fig 7b.). Hold the position for 2 to 5 seconds and return to the starting position. Repeat 3 to 5 times and on the opposite side.

Figure 7a. Dead bug opposite arm and leg-start position

Figure 7a. Dead bug opposite arm and leg-start position

Figure 7b. Dead bug opposite arm and leg-exercise

Figure 7b. Dead bug opposite arm and leg-exercise

Exercise 8: Superman. Start on your hands and knees with a flat back (Fig 8a.). Gently lift your right leg and left arm until they are in line with your spine (Fig 8b.). Hold the position for 3 to 5 seconds and return to the starting position. Repeat on opposite side.

Figure 8a. Opposite are and leg-start position

Figure 8a. Opposite are and leg-start position

Figure 8b. Opposite arm and leg-exercise

Figure 8b. Opposite arm and leg-exercise

Exercise 9: Abdominal Exercises. Lie on your back with your knees bent and hands behind your head or crossed on your chest (Fig 9a.). Slowly lift your head and upper torso several inches off the floor by tightening your abdominal muscles (Fig 9b.). Hold the position for 2 to 5 seconds and return to the starting position.

Figure 9a.  Abdominal exercise-start position

Figure 9a. Abdominal exercise-start position

Figure 9b.  Abdominal exercice

Figure 9b. Abdominal exercice

Note:
All the stretching and strengthening exercises can be done wearing your Back-Tek as shown below.