Instruction in correct back posture (ergonomic guidance) by a physiotherapist is important.
Condition
Unlimited: Cycling, swimming, running over increasing distances.
Stretching
Lie on your back with one leg stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Use both hands to pull your knee towards the opposite shoulder, so that you feel a gradual stretch in your buttock. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Sit on your left knee and right foot. Bend your right leg at a 90-degree angle at the hip and knee. Extend your left knee as far back as possible, with your foot raised and resting on a small box. Push your hips forwards and downwards without arching your lower back, so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Secure an exercise band at elbow height. Stand with the working arm furthest from the band and grasp the band with the hand on the working arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rest your forearm and hand against your stomach. Rotate your forearm out to the side so that the resistance band is taut, and hold the position for a few seconds before slowly returning your arm to the starting position.
Lie on your back. Bend your hips and knees. Wrap your hands around your shins and press your knees towards your head, lifting your head at the same time to gradually stretch your back. Hold the position for 20 seconds. Relax for 20 seconds.
‘The Cobra. Lie on your stomach with your forehead on the floor, palms by your shoulders and elbows in towards your body. Lift your head and upper back. The navel remains on the floor. Hold the position for at least 5 seconds. Return to the starting position. Relax for at least 5 seconds.
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.
Stand on one leg. Bounce the ball off the wall.
Stretching
“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.
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.
Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are working on at the top. Lift your hips so that your body is straight. Lift your top leg, keeping it straight, as high as possible. Hold the position for as long as possible, then lower your leg and hips back to the starting position.