Bring one foot in front of you by slightly lifting it off the floor or pointing your toes to the floor. Once lower back injury primary rehabilitation is done this exercise will help you to make your core very strong. —The writer is master trainer, Zen Sports and Fitness. So before beginning any rehabilitation or strengthening exercise programme, it is important to get an accurate diagnosis. Make sure your knees do not move forward beyond your toes. Hold the ball between the wall and your lower back. Stand in front of the tied band holding the other end of the resistance band shoulder width apart and arm abducted to 90 degrees . Make sure your weight is on the shoulder and not on the neck. This combination of exercise is a good foundation to the advance exercises after the injury. Use your lower abdomen muscle to pull the ball back to your knees. To make it more challenging you can use the small swiss ball. Repeat the same for 10 repetitions of three sets. With the help of a sports and fitness expert, we outline strengthening and rehabilitation exercises for various parts of the body.Swiss Ball roll outHaving a strong midsection is very essential for correct posture and alignment of our body. Supine Bridge with a ball squeezeThese are bridging exercises that are simple for the glutes and hamstrings. Slowly return to the starting position.. Place your elbow on an elevated bench or chair and use it as a fixed point. Swiss Ball roll out is one of the most effective exercises for the core.

This exercise will be more beneficial to advance level athletes. Keeping the ball or a folded towel in between the knees works well for strengthening the groin and inner thigh muscles. Hold the dumbbells in each hand to make it more challenging for the next level. Repeat the same for 10-12 repetitions of three sets. The elbows should bend to 90 degrees, where the fist is facing the floor. Do 10-12 repetitions of three sets. Your toes should be pointing forward. Exhale and slowly push yourself back and come back China ball bearings Factory to the starting position.Here’s a handout bible for all your health injuries that can be followed to prevent injury, strengthening as well as rehabilitation Fitness and sports go hand in hand and even the toughest and fittest of people can get injuries. Sit on your knees and place your wrist and forearm on the swiss ball. You can attempt these exercises only after the full range of motion is achieved. Keeping the elbow as a fixed point, rotate the shoulder upwards, so that your fist points to the ceiling. Repeat the same 10 times of three sets for each hand.Swiss Ball single leg squatsSwiss Ball squats are an important exercise after a knee injury or knee surgery. Lie down flat with bent knees on your back and keep your feet flat on the ground about hip width apart.

Stand straight, leaning on the wall with your feet shoulder width apart. Keep your core muscle contracted and slowly roll the ball forward, straightening your arms till the elbow and extending yourself as far as you can, without allowing your body to collapse. External rotation with 90 degree arm abductionRotator Cuff injuries are more common in bowlers, throwers, contact sports players and even in sprinters. Even if you have a very strong upper and lower body, weak core muscles can lead to injury or decreased performance. They are more prone to rotator cuff injuries. Pull your navel in and contract your glute muscle and slowly lift till the knees and hips are in a line. Hold it 4-5 seconds and come back to the starting position and relax your glutes and knees. Place a small ball or folded towel in between your knees. Single leg swiss ball squats are isolate exercises for each leg. Slowly bend your knee and squat down with one foot till your thigh is parallel to the floor. While lifting your hip, make sure that you are squeezing the ball or folded towel. Making prehab or rehab to the rotator cuff is very important for sportsmen or normal fitness buffs. Take a light resistance band and tie one end of the band to any object lower than the knee level. One can also work on one’s injuries if you know the right exercises.

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