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6 Exercises for Anterolisthesis

Exercises for Anterolisthesis

Anterolisthesis occurs when the vertebrae of the bones that protect the spinal cord is positioned abnormally or slips forward towards the one below. As a result, the individual can have issues with feeling sensations, loss of control of bowels or bladder, pain, or posture. This issue can be the cause of a bone fracture or other risk factors. Exercises can be performed to help relieve nerve root irritation or impingement. These are based on flexion exercises that treat spinal stenoisis and a stabilization program for treating degenerative disc disease.

Exercises to Strengthen Core Muscles

Double Knee to Chest Stretch
Tightness of the back muscles can become a contributor of symptoms with spondylolisthesis. Performing stretching exercises are designed to increase flexibility and reduce the risk of developing symptoms. Lying on your back, bend the knees to your upper chest wrapping both arms around them and hold for 5 seconds. Do 10 to 20 repetitions.

Hamstring Stretch
These upper thigh muscle can cause the pelvis to tilt and contribute to the forward curvature of your lower spine. A hamstring stretch will help to prevent this curvature while improving flexibility. Sit on the ground and extend your right leg to the front of your body. Bend your left leg so the foot is touching opposite thigh. Extend the arm, bending towards the right leg as far as possible reaching for your toes. Switch legs and repeat.

Pelvic Tilt
Designed to strengthen the muscles of your abdomen, lower back, and pelvis. First lie on the ground on your back, bending the knees and placing both feet flat against the floor. Contract the muscles of the abdomen, tilting the pelvis slightly upward. Focus on pushing the spine flat to the ground as you tilt the pelvis. Hold in a forward position for 5 seconds performing three sets of 10 repetitions.

Trunk Rotation
Assisting with the building of lower back and ab muscles, lie on the ground on your back. Bending knees with both feet flat against the ground, place your arms at the side of your body for balance. Slowly rotate the knees over to the right side as far as possible and bring them back to the left side. Make sure this movement is slow and controlled with your feet staying on the ground throughout the duration of these exercise. Do three sets of 10 repetitions each.

Abdominal Curl
Promoting the core strengthening of your abdominal muscles, begin by lying on your back. Bending the knees and placing both feet on the floor, place your fingertips behind your head for support. Contract the muscles of your ab and slowly raise your head off the floor against your chest. Continue to curl the abdomen until the shoulders have been lifted off the floor. Pause and than flower. Do not use your hands to pull your head off the ground, only as a support. Do three sets of 10 repetitions.

Hook Lying Marching
A good stabilization exercise, starting with lying on your back on the floor with knees bent and both feet on the floor. Tightening the lower abdominal muscles, raise one leg slowly approximately 3 to 4 inches from the floor. Flatting your back to the floor and raise one left while lowering the opposite arm. Perform this march position for 30 seconds, at 2 to 3 repetitions. Take only 30 second breaks in between.

Guide to Back Pain

About Crystal Lombardo

I am the head writer for our fitness magazine I love writing about health related topics that bring the reader in touch with the information that they need.

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