Back pain, Ryggskott: 2 days/ week

3 times rehabilitation per week for  back shot injury.

3 gånger rehabilitering för ryggskott.

Lumbago/ Ryggskott

Click on each exercise to see pictures!

Klicka på varje övning för att se bilder!

 

Program A:  3 times a week

  1. Right leg standing with lateral raise                                30 sec
  2. Left leg  standing with  lateral raise                                30 sec  
  3. Left leg back muscle balance                                          2*15 sec
  4. Stretch back                                                    4set 15 sec
  5. Right leg back muscle balance                     2* 15 sec
  6. leg press machine one leg                             3 set 15 rep
  7. Lunge alternative hand up                            2 set 20 rep

    8. Extension/flexion  —————————          4 reps

    9. Deadlift dumbbell left leg                                2 set 10 rep

    10. Right leg deadlift dumbbell                           2 set 10 rep

    11. Cable crunch                                                      2 set 20 rep

    12.5.  Back pain exercises                                       5 mins 

    12. Cardio powerwalk treadmill                       30 mins  

    13. Stretch exercises                                                 10 mins

 

 

  Program B: Swimming and water rehabilitation 2 days a week

 1.Extension/flexion                                                          3 set 4 rep

 2.Back crawl swimming                                                  20 min

 3.Walk forward and walk backward in pool              10 mins

 4. Butt lift exercise .                                                         10 mins

5.  Back pain exercises                                                     10 mins 

 6.Stretch exercises                                                            5 mins 

 

 

sspjssm journal of sport and medicine

sspjssm@swedishscientificpublications.com

REFERENCES 

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