Hot Water Therapy Exercise : Seal to Swan
The seal to swan hot water therapy exercise is meant to treat middle back.
- Stand straight in the usual comfortable erect position.
- Bring your shoulders straight forward without raising your shoulders or turtling your neck as though you were trying trying to touch them in front of you.
- Cross the wrists in front of you with your arms straight down and rotate so you can clap your hands.
- Bend forward slightly to increase the stretch and you will look a bit like a trained seal. This will fan out your shoulder blades and a tension is felt in the middle back. Try to aim the flow of water right where it’s tightest.
- Keep the muscles of legs and buttocks relax.
- Hold the position for approximately six seconds.
- Uncross the wrists, letting the shoulders relax. Without raising hands, bring your shoulders straight back and let your hands move gracefully out to the sides and back. This is posture of the swan.
- Allow arms to hang loosely behind you. Do not raise your shoulders.
- Hold the position for six seconds. Raise your chin slightly if that feels comfortable.
- Repeat for a total of six repetitions.
- It is the movement from seal to swan and back that works both chest and back muscles, but hold each position to feel the stretch.
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Categories: backache, Exercise, health, hot, Hot water therapy, neck, pain Tags: Action, Chronic tension, Exercises, hot, Hot water, Hot water therapy, Injury, Middle back, Muscle, Muscles, Nerves, pain, reflex, Seal to swan, Splinting Reflex Action, Therapy, Treatment, water
Hot water therapy Exercise : Elbow Across Chest
Elbow across chest hot water therapy exercise is meant to treat lower back.
- Stand comfortably in the erect position. Shoulders are low and arms comfortably dangling.
- Touch the fingers of your right hand to your right shoulder and lift the arm until your right elbow points straight out from your body.
- Grasp the elbow of right hand with your left hand and pull your right arm straight across your chest until a tension is felt in the right shoulder blade area. There should be no movement in your hips and back. Hold it for about four to six seconds.
- Let go your right elbow straight out in front. Pull across your chest again, hold for four to six seconds, and then return to neutral. Repeat four more times.
- Touch the fingers of your left hand to your left shoulder and lift the arm until your left elbow points straight out from your body.
- Grasp the elbow of left hand with your right hand and pull your left arm straight across your chest until a tension is felt in the left shoulder blade area. There should be no movement in your hips and back. Hold it for about four to six seconds.
- Let go your left elbow straight out in front. Pull across your chest again, hold for four to six seconds, and then return to neutral. Repeat four more times.
Categories: backache, Exercise, health, hot, Hot water therapy, pain Tags: Action, Chest, Chronic tension, Elbow, Elbow across chest, Exercises, hot, Hot water, Hot water therapy, Injury, Middle back, Muscle, Muscles, Nerves, pain, reflex, Splinting Reflex Action, Therapy, Treatment, water