During the first week, as the natural shape of your neck and back is strengthened, you may experience normal discomfort and soreness. As with any new exercise, THIS IS NORMAL. Skip a few days if you must, but STICK WITH IT! DON’T QUIT! Think of Posture Pump® as you would your toothbrush. Just as your toothbrush protects your teeth, let Posture Pump® strengthen and hydrate the discs and joints in your neck and back. Like working oil into a rusty hinge, use Posture Pump® after long periods of holding your head, neck and back in uncomfortable positions. Many use it just before bedtime to relieve head, neck and back discomfort, stiffness, stress and to fall asleep much easier.

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In addition to using Posture Pump® at home here are some simple exercises below to keep your back and neck in good shape. Remember, they can transplant a heart, kidney and liver but they still can’t transplant a spine! Take charge and take the first steps to a healthy spine with Posture Pump® designed for home care use.

Additional Neck and Back Exercises

Regular aerobic and weight-bearing exercise (3-5 times per week) will improve your overall fitness and decrease risk of back injury.

If while doing any of these exercises you experience an increase in back pain after five reps, or stimulates acute onset of pain, you should stop doing them. Consult your healthcare professional before beginning any exercise program.

• Do each exercise slowly and do each exercise 2 -3 times/week.
• Start with five repetitions of each exercise, and work up to ten repetitions.
• Always start and end your exercises with stretching (this is very important).

Modified Sit-up: Strong abdominal muscles protect your back. Slowly raise your shoulders off the ground while keeping your chin tucked. Touch your fingertips to your knees and hold for a count of 5. Do not arch your back.

Straight Leg Raise: This exercise will strengthen your legs and your abdominal muscles. Lie on your back with one knee bent so the foot is flat on the floor (keep your other leg straight) and slowly raise it 8” off the floor. Hold for 5 seconds, lower and relax; repeat this exercise five times and then switch to the other leg.

Leg Lifts: Lie on your right side (on the floor or flat surface) with your right leg bent slightly. Stretch out your right arm flat in front of you and use it to balance yourself. Align your shoulder and hips. Slowly lift your left leg 8 – 10 inches off the floor then slowly lower back to floor. Repeat five times. Turn over and repeat on your left side, raising your right leg.

Neck Press: This is an isometric exercise to strengthen your neck. Press your palm against your forehead, then use your neck muscles to push against your palm. Hold for 10 seconds and repeat six times. Then press your palm against your temple and use your neck muscles to push against your palm, holding for 10 seconds and repeating six time on each side. Then cup both hands behind your head and use your neck muscles to press back into your hands. Hold for ten seconds, and repeat six times.

Isometric Abs: This exercise can be done standing or sitting. Exhale and pull your abdominal muscles in as tightly as possible. Hold for 5 seconds then release, repeat 10 times.

Aerobic Exercise: Aerobic exercise raises your heart rate with continuous, rhythmic movement and, done regularly, will increase your stamina and strengthen your heart and lungs. It should be done 3-5 times per week for at least 20 minutes. Walking is the best place to start, but bicycling, jogging and swimming are good options as well. (Consult your doctor before beginning any exercise program and remember to stretch before doing aerobic activity.)

Stretching: Stretch throughout the day to keep your muscles flexible and to avoid injury.

Low Back Stretch: Standing or lying flat on your back, slowly bring one knee toward your chest and grasp it with your hands. Hold for a count of three, then relax and repeat with the other leg.

Extension Stretch: If you have been sitting or bent over for a while, simply stand, bend your knees slightly, place your hands on the back of your waist (lower back) and stretch backward while looking at the ceiling/sky. Hold for a count of five then slowly stand up.

Neck Stretches: Nod your head slowly foreward, bringing your chin toward your chest. Repeat five times. Turn your head from side to side slowly until you can align your chin with your shoulder. Repeat five times. Tilt your head slowly from side to side, bringing your ear over your shoulder. This is good if you spend a lot of time driving, working on the computer or sit for long periods of time at a desk.

Shoulder Rolls: Roll your shoulders forward, then backward in a circle. Do this for 10-15 seconds to start. Begin with little circles and progress to larger circles. Do this several times during the day to relieve tension. This is also good if you spend a lot of time driving, working on the computer or sit for long periods of time at a desk.

Hamstring Stretch: Stretching your hamstring muscles (which runs from the hip down the back of the thigh to the knew) gives your back and hip flexibility. It can be done standing, sitting or lying down. Standing – stand with one leg straight out in front of you, your foot resting on a table or chair. Bend the leg you are standing on until you feel a mild stretch under your thigh of the raised leg. Hold for a count of three. Sitting – sit on the floor with one leg straight in front of you, and the other leg bent with your foot flat on the floor. Lean forward slowly over the bent leg until you feel a mild stretch under the other thigh. Lying down - Lie on your back with your knees bent so your feet are flat on the floor. Raise one leg slowly, clasping your hands behind your knee to support it. Slowly straighten your leg and feel the stretch in the back of your thigh. Hold for a count of three then relax.

Nothing relieves back pain and neck pain at home like Posture Pump®

Posture Pro, Inc.
18584 Main Street
Huntington Beach, CA 92648
www.posturepump.com