Return Appendix 
Spine Resource Clinic            Recommended for Back and Neck Problems 
 
PHASE III - GENERAL RECONDITION - ARMS & ABDOMEN 
 
     This group of exercises are usually begun after completing 4 weeks of specific spine muscle conditioning.  Do not stop your general conditioning or specific spine muscle conditioning when you start your reconditioning program now in Phase III.  The goal of Phase III exercises are to recondition the ARM ABDOMEN AND LEG MUSCLES to help the spine muscles work efficiently. 
ARM EXERCISES 
             
The chair should be against the wall so that it cannot slip.  Start with arms straight (1a) then slowly bend them (1b) before straightening your arms to lift your body back to the starting position (1a) for 5 body dips in a set and gradually work up to 10 dips per set.  Do not help with your legs other than for balance.  Do three sets of 5-10 per session daily for the first month.  Rest for 30 seconds between each set.  If needed do this exercise between two chairs against the wall. 
 
ABDOMINAL MUSCLE TRAINING 
                         
                 Do not push down with your hands! 
 
1. Lying on your back with your knees bent (2a).  Use your abdominal muscles to bring your knees toward your nose, eventually lifting your hips off the floor (2b), then slowly return to the starting position (2a).  Repeat 5-8 times. 
 
1. Lying on your back with your knees bent in the same starting position (2a) use your abdominal muscles to bring your knees toward your right shoulder, eventually lifting your hips off the floor (2b) then slowly return to the starting position (2a).  Repeat 5-8 times. 
 
1. Lying on your back with your knees bent in the same starting position (2a) use your abdominal muscles to bring your knees toward your left shoulder, eventually lifting your hips off the floor (2b) then slowly return to the starting position (2a).  Repeat 5-8 times. 
 
1. Repeat steps 1 through 3 until severely fatigued. 
 
Rest for 30 seconds and start over again for one final set.  Try daily to increase the number of cycles but do not encrease the repetitions beyond 8. 
 
© If reproduced, no alterations without the written permission of Stanley J. Bigos,MD 
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