Fracture of the vertebral arch – Step 4

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Instruction in correct back posture (ergonomic guidance) by a physiotherapist is important.

Condition

Unlimited: Cycling, swimming, running over increasing distances

Coordination

Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.

Strength

Lie on your stomach with your arms out to the sides and your elbows bent at a 90-degree angle, so that your palms are next to your head. Straighten your arms so that your back arches backwards, whilst keeping your pelvis on the floor. Hold the stretch for 15 seconds and slowly return to the starting position.

Lie on your stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.

Get down on your knees and support yourself with both hands. Stretch your left leg out behind you and your right arm out in front of you. Hold this position for a few seconds. Then stretch your right leg backwards and your left arm forwards. Hold this position for a few seconds.

“Bicycle crunch”. Lie on your back. Place your hands behind your head. Make cycling movements with your legs and bring your right elbow towards your left knee and your left elbow towards your right knee in turn. Fully extend the leg that is raised.