Fracture of the vertebral arch – Step 1

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 about the injury

Instruction

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

Unrestricted: Cycling with the handlebars raised, swimming.

Stretching

Lie on your back. Hold your knee with both hands and pull it up towards your chest, so that you feel a gradual stretch in the back of your thigh. Hold the stretch for 20 seconds. Then do the same exercise on the other leg.

Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

The exercise can also be performed lying on your side or stomach. Lie on your stomach and wrap a towel around your ankle. Use your hands to pull the towel, so that your foot is pulled up and back. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

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.

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

Sit on a chair. Arch your back slightly.

Lie on your back with your hands on your chest. Bend your knees. Lift your upper body off the floor. Hold the position for a few seconds, then slowly lower your upper body back down. Keep your lower back pressed against the floor throughout the exercise.

Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.

Lie on your back with your knees bent. Lift one leg so that your lower leg is horizontal. Lower the leg so that your foot is back on the floor. Repeat the exercise, alternating between your right and left legs.

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