Quick simple exercises
pain
BENDING, BEND
The quick simple exercise program was designed to be performed within three minutes and comprised two exercises—a hamstring stretch and a lumbar spine rotation with forward, backward, and lateral flexion (Fig. Details of quick simple exerciseA. Hamstring stretchB. Lumbar spine rotation with forward, backward, and lateral flexionHamstring stretch: While sitting on the edge of a chair, extend one leg out in front and incline the upper body forward as far as possible without pain, taking care not to bend the upper body too far forward. Hold this position for twenty seconds and perform three sets per leg.Exercise with anterior-posterior and lateral flexion in addition to trunk rotation: Sit shallowly on a chair with both lower limbs shoulder-width apart and both upper limbs crossed in front of the chest. The following four movements in four directions are performed once: 1) right trunk rotation, right lateral flexion, and back bending (extension); 2) left trunk rotation, left lateral flexion, and back bending (extension); 3) right trunk rotation, right lateral flexion, and forward bending (flexion); and 4) left trunk rotation, left lateral flexion, and forward bending (flexion). When performing the movements (1) to (4), check to see if pain appears during any of the four movements, while avoiding forceful movement in the direction that causes pain. Next, movement in all directions, except those in which no pain appears, should be performed. Perform the exercise 5 to 10 times in one direction at a comfortable speed. Then, move the trunk in the direction in which the pain appeared earlier, and self-evaluate the degree of pain, the angle at which it appears, and its location.