The hook-lying alternate arms exercise builds essential muscle to help strengthen your entire back, as well as your abdominals.
To do this exercise, start by lying on your back with your feet flat on your bed, floor or couch. Your knees should be bent and about hip-width apart, and your arms should be resting at your side.
Inhale and relax. As you exhale, raise your right arm up as you tighten the abdominal muscles and bring your arm back as far as you can without extending or arching your back. Inhale, and let your arm come back down. Relax.
If you have shoulder problems, do not bring your arm all the way back.
Repeat this exercise using your left arm.
Remember, do not arch your back. You are trying to keep your abdominal area stable, teaching these muscles how to support the spine.
Repeat the hook-lying alternate arms 10 times for each arm. You should do this exercise one to two times per day.
The Laser Spine Institute Exercise Video Series, including all functional activities, post-surgical exercises and descriptions were designed specifically for Laser Spine Institute patients only. If you have not been prescribed these exercises, you should contact your physician before starting this or any exercise program. Exercise is not without its risks, and this or any other exercise program may result in injury. Risks include, but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting and disorders of heart beat. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult your surgeon's liaison or physician.