Low Back Pain:Self Help Exercises

It's not all bad news: research has shown that cyclists who regularly work on their back flexibility can reduce their risk of experiencing low back pain (LBP).Complete these execises pre/post-ride and 24 hrs after each ride

Diagonal Trunk Stretch

Diagonal Trunk Stretch

While sitting on your knees,place your right hand on the left side of the Swiss ball put your other hand on top of it.The roll the Swiss bal forwards and over to the left to create a diagonal stretch for your right trunk.Hold ofr 5 seconds,rep up to 10 times per side

Single Knee Low Back Roll

Single Knee Low Back Roll

Lie on your back with your right knee bent and heel on your left shine.With your left hand,pull your right knee across your body to twist and 'open' your lower back.Turn your neck towards the right.

Hold for 5 seconds,repeat up to 10 times on each side.

Long Seated Low Back Twist

Long Seated Low Back Twist

Sit with your right leg out stretched in front of you

Bend your left knee then cross your foot over the right leg.

Place your right elbow against your outer left knee and slowly rotate your shoulders to the left,to twist your lower back.Hold for 5 seconds,repeat for up to 10 time each side.

Frozen Shoulder:Over View

Frozen shoulder, also known as adhesive capsulitis, is a common, painful condition that affects the ability to move the shoulder.
Frozen shoulder reduces normal movement in the joint and, in some cases, it can prevent movement in the shoulder altogether.
Pain and stiffness in the shoulder are the most common symptoms of a frozen shoulder. See Frozen shoulder - symptoms for more details.

How Common Is Frozen Shoulder?

Most cases of frozen shoulder occur in people between the ages of 40 and 60. The condition is more common in women than men. It is estimated that a frozen shoulder could affect up to 1 in 20 people.
The exact cause of frozen shoulder is not fully understood, although it appears to be more common in people with certain health conditions, such as diabetes (a long-term condition that is caused by too much glucose in the blood).

Outlook

There are several different forms of treatment for frozen shoulder, including:

• Painkillers
• Physiotherapy, where physical methods are used to promote healing
• Surgery

Recovery from a frozen shoulder can be slow and the symptoms can last for several years. However, most people with the condition eventually regain full movement in their shoulder.
If you have frozen shoulder, only one shoulder will usually be affected, although the condition can sometimes spread to the other shoulder. A frozen shoulder is not related to arthritis and other joints are not affected.