Exercises for spine - Guide 2 - Stabilising and strengthening
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This document provides exercises to stabilize and strengthen the spine using a stability ball. It begins with instructions to warm up and stretch before exercises. A series of basic stabilizing exercises are described, such as leg and arm lifts while sitting on the ball. Further exercises to strengthen various areas are outlined, like bridges, hamstring curls, and prone exercises to work the back, arms, abdominals, and leg muscles. The goal is to stabilize and strengthen the muscles surrounding the spine.
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This document provides dietary recommendations for students, especially before exams, including carbohydrates, B vitamins, antioxidants, magnesium, lecithin, and omega-3 acids. It recommends eating whole grains, lean meats, vegetables, fruits, nuts, eggs, fish and oils to support brain and nervous system function, improve memory, concentration and reduce stress. For active students, it also suggests including milk and other dairy. The goal is to nourish the brain in the hours and days leading up to exams.
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This document outlines a family sports picnic program with the following goals: promoting a healthy lifestyle and strengthening family bonds through physical activity. The program aims to engage students, parents, teachers and community members. It describes various activities that will take place like sports competitions between parents and children, health workshops, and a healthy food station. A number of example sports competitions are provided, like basketball shooting, volleyball hitting, and obstacle courses. The event rules emphasize safety, proper attire, and fair play. In closing, it thanks the European Commission for funding and notes the author is solely responsible for the content.
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Exercises for spine - Guide 2 - Stabilising and strengthening
- 1. HEALTHY SPINE STABILISING and STRENGTHENING EXERCISES with STABILITY BALL
- 2. Before exercises you need to warm-up and stretch your muscles. BASIC SITTING KNEES AND HIPS SHOULD BE AT OR ABOVE 90 DEGREES
- 3. Stabilising - RIGHT / LEFT LEG LIFT
- 4. Stabilising - ARM / LEG LIFT
- 5. Stabilising
- 6. From position on the floor lift your hips, extend legs (BASIC BRIDGE), you can lift right and left leg (ADVANCED BRIDGE) then curl hamstrings and lie hips on the floor. You can also repeat few times HAMSTRING CURLS from BASIC BRIDGE.
- 7. Stabilising
- 8. Stabilising
- 9. Stabilising
- 10. Stabilising - ARM and LEG LIFT
- 11. Stabilising
- 12. Stabilising
- 15. BASIC PRONE AND PRONE WALK - OUT
- 18. Strengthening the back muscles
- 19. Strengthening the quadriceps femoris muscle
- 20. Strengthening the abdominal muscles
- 21. Strengthening the abdominal muscles
- 22. Strengthening the vastus lateralis muscle
- 23. Strengthening the gluteal muscles
- 24. THANK YOU FOR WATCHING This project is realized thanks to the European Commission funding under the " Lifelong Learning Programme". Content of this publication is entirely the responsibility of the author. The European Commission is not responsible for the use of the data contained herein. LITERATURE: Ingrid Palaščáková Špringrová „CVIČENI NA VELKEM PRUŽNEM MIČI”