Back Exercises No1

 Back Exercise No1:

 The Knee Wobble Exercise

This exercise is designed for anyone.

It is relaxing, it helps promote spinal healing if you have a problem. It is gentle and so appliable for all ages and severity of your condition (as long as you can lie on the floor or a firm surface).

1. Lie on your back with your head resting on about 5 inches (12 cm) of books, tilting your neck so that you  can comfortably look at your knees.
2. Have your knees flexed and feet together on the surface.
3. Wobble your knees just a little - about 1 inch (2.5cm) either side of the midline. Gradually reduce the degree of motion to the point of not quite being able to tell if you are moving them or not.
4. Keep this up for 5 - 10 minutes.
5. Rest in the same position for a further 5 minutes afterwards before getting up.

This exercise helps relax your spinal muscles and ligaments in the base of the spine. It also helps the spinal fluids around the spinal cord and is based on cranial osteopathic principles