Exercises to promote healing
When you have a sore back, achy knee or embarrassing bladder leakage, exercise is usually the last thing on your mind. But the right exercises may actually help you feel better.
Lower back pain
If your lower back gets sore when you exercise, it’s likely that your abdominal muscles are letting your back do all the work rather than supporting it. You need to strengthen your abdominals, release tension in your back and loosen your hamstrings.
Exercises:
- The plank: Lie face down on the floor with your elbows directly under your shoulders. Keeping your knees hip width apart and on the floor, raise your body so it’s in line like a plank of wood. Hold for 30 seconds or as long as you can, then repeat.
- Knee rolls: Lie on your back. Place a cushion between your knees and then roll your knees to one side, keeping both shoulders on the floor. Hold the stretch for five seconds and repeat 10 times, alternating sides.
- Back extensions:Lie on your stomach, propped up on your elbows. Arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles. Hold for five seconds, return to start and repeat 10 times.
Light bladder leakage
Yes it’s embarrassing but light bladder leakage can happen to anyone, young or old. The good news is that like any muscles, the pelvic floor muscles, which control your bladder, uterus and bowel, can be strengthened through exercise.
Exercises:
- Fast and slows: Stand, sit or lie down with your knees slightly apart. Imagine you're on the loo and want to stop mid-stream- that’s the muscle you're contracting. Draw the muscles in and up as you squeeze. Exhale slowly as you release. Do 10 slow squeezes and 10 fast ones four to five times a day.
- Now imagine you want to stop yourself breaking wind. You’ll notice you use slightly different muscles. Repeat the above steps with these muscles.
- Spinal twist: From standing, bend your knees slightly and slide your hands down your thighs to your knees. Engage your pelvic floor muscles and your core, inhale and then rotate your chest to look over your left shoulder. Keep your feet, knees and hands rooted to the spot. Exhale as you twist, then inhale as you return to centre. Release and repeat 10 times on each side.
Stiff knees
Knee pain may be caused by poor flexibility. Strengthening the muscles around the joint helps protect you from injury by decreasing stress on the knee
- Partial Squats: Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.
- Step-Ups: Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.
- Straight-Leg Raises: Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.
As with any new exercise, make sure you see your doctor before starting a new program, and if your problem persists, get medical attention.