1.

CROOK BACK EXERCISES

- mainly flexibility, some strength -

Hip crossover

Start with the side of the heel of the right foot up toward the top of the left knee. Relax abdomen and spine and push the right knee further way from you. Then drop the right foot and left knee onto the floor on the left side of your body. Repeat on the other side.

Hip stretch

Tuck the left knee over the thigh of the right leg and then pull the right knee over onto the floor on the left side of the body. Repeat on other side.

Back stretch

Take your heels back over your head. The first target is to get your feet on the floor; the second to get your knees on the floor.

Supine frog - knees out

Knees out and soles of feet together. Tilt pelvis forward and back.

Hamstring and thigh stretch

Start with feet together and extended. Swing the right leg out over the left and grab hold of the right foot with your left hand. Repeat on the other side.

Situp - feet held

With arms extended on upper part of thigh, sit up so fingers touch bottom of kneecap. Vary it by having your feet held or feet on a chair.

Buttock stretch

Start in the sitting position with both legs straight out in front of you. Bend the left leg and place it under the right. Then place the right foot over the left knee and sit up straight.

Prone frog - knees out

Knees out, soles of feet together, chin on chest and front of pelvis on the floor. Let your feet hang down.

Opposite arm and leg raise

Stage one for back strengthening. Lift up one arm and the opposite leg. Repeat on the other side. Do ten slow repetitions on each side

Superman

The king of back strengthening exercises. Lift knees and feet off the ground first, then the arms and chest. Hold for a minute,

Cobra

Keep pelvis on the floor. Stretch upwards. Breathe out and feel lumbar spine loosening off.

Upper back stretch

Stretch forward to give your back a really good stretch.

Dog stretch

With hands close together under your chest, poke your bottom out and get a hollow in your lumbar spine. Breathe in . Alternate with cat stretch.

Cat stretch

With hands close together under the chest, tuck the tummy in, push the pelvis forward and get a high arch in thoracic spine. Breath out. Alternate with dog stretch.

Buttock stretch

Place the right leg over the left, onto the knee and the laces and then slide it back. Prop on your elbows. Repeat with the other leg.

Hip flexor stretch

On one knee with the other foot well forward, pelvis arched and back straight. Stretch forward to loosen groin muscle at the top of the back leg.

Wall sit - back of legs stretch

Sit against a wall , legs straight, toes pulled back toward chest, thigh muscles tight, lumbar spine arched, shoulders and head pressing against the wall , chin tucked in. Do it for 2 minutes.

Hamstring stretch

Heel well supported, toe and shoulders pulled back. Sink chest closer to knee as you breathe out.

Calf stretch

Stand with back to wall on a back-ward sloping board. Do it for 3 minutes. To increase the stretch, increase the slope of the board.

Air bench

Sit against the wall, weight more on heels than toes, pelvis tilted back so lumbar spine is pressed against the wall, stomach muscles relaxed. Build up to 2 minutes.

Pillow squeeze

Sit up straight, hollow in lumbar spine and shoulders pinched. Squeeze pillow slowly, 15 times.

THREE VERY USEFUL EXERCISES FOR A CROOK BACK

You can lie in these positions for long periods of time, - 40 minutes letting muscles relax and getting a better connection between pelvis and lumbar spine.

Back rest, feet up

This is the most comfortable position for anyone with a crook back. Lie in this position for 20 minutes or more to settle down muscles attached to pelvis and spine.

Reverse cobra

Place a cushion underneath your knees. Do this exercise for as long as you like.

2.

NECK, SHOULDER AND ARM EXERCISES

- mainly flexibility, some strength -

Pushups on feet              Pushups on front of thighs

   King of shoulder exercises           Queen of shoulder exercises

There is an epidemic of shoulder dysfunction. The species that was designed to chop wood, draw water and climb trees can no longer tap a keyboard or push a mouse without getting a crook back, stiff neck, sore shoulders or RSI. If you're looking for something to blame, blame a lack of strength and flexibility. The keyboard, mouse and chair will be vindicated.

When you can do 40 pressups, men on toes and women on front of thighs, report back! 40 is a reasonable score for anyone under the age of 70 to aim for.

Paired shoulder stretch

Start with hands on haunches. Get a partner to pull your elbows together to stretch the muscles at the front of the shoulders.

Wall clock

Stand with feet pigeon-toed and touching the wall with thumbs pointing out. Spend a minute with hands at 12 o'clock, 10 o'clock and parallel to the floor.

Doorway squeeze

Stand with one foot just inside a doorway and push forward to stretch the muscles of the shoulders. Do 20 repetitions.

Arm circles

With palms down and thumbs pointing forward circle arms forward 20 times. Turn palms up and circle backwards 20 times.

Shoulder blade pinch

Squeeze elbows back to pinch shoulder blades. 20 times.

Elbow squeeze

With knuckles on temples, swing elbows back as far as you can and then to touch at the front.

Upper neck stretch

Pull your head down into your armpit and stretch the muscles at the back of your neck. Do this for a minute each side.

Shoulder stretch

With arms in the surrender position, wrists, forearms, heels and bottom touching the wall, lean forward, taking shoulders as far off the wall as you can. Do 3 sets of 10 repetitions.

Neck isometric strength/stretch

Push the head against the hand for 7 seconds, relax and let head flop toward the shoulder. Repeat two more times then do the same thing with your head flopping toward the other side.

Neck isometric strength/stretch

Turn your head to look out over your right shoulder. Push the head against the hand for 7 seconds, relax and turn head further behind you. Repeat two more times then do the same thing to the left.

Neckups

Lift head up toward the chest

10 times

Eye to shoulder

Lift head up a centimetre and then turn toward right shoulder and then the left shoulder. 5 times each side.

Ear to shoulder

Lift head up a centimetre and then take right ear toward right shoulder and then to the left shoulder. 5 times each side.

SHOULDER STRENGTHENER - with dumbells - the one minute arm and shoulder strengthener

Arms to the front

4 repetitions

Arms to the side

4 repetitions

Arms above the head

8 repetitions

With spring grip

Squeeze the spring in and out 20 times each hand.

With dumbbell

Lift the weight 20 times with palm up, to the side and down. As you get stronger increase the weight.