Dear Sir and dear Madam, Dear friends of APEX-SPINE,
Christmas is getting closer – the streets get illuminated, Christmas markets are enticing, lists of wishes are being busily written. And as always, the weeks before Yule pass much too quickly when so much has to be done at home, presents have to be purchased and cookies to be baked. You will need to relax and that’s why we have assembled a short and easy exercise program for you. This will help to keep your back healthy – which is our favorite task!
If at any time - despite all helpful conservative treatment options - a surgery is no longer to avoid, APEX-SPINE offers you the most tissue preserving method of all. The well-known free-skier Warren Smith especially flew over to Munich a couple of weeks ago to be operated on his back by the internationally leading spine surgeon Dr. Michael Schubert. Now – in advent season – he already races down the toughest mogul slopes without pain again.
Please note: there is a special cooperation with Lufthansa for APEX SPINE patients. This means that the patient and accompanying persons will fly at special rates to Munich and back again. If the stay at the APEX SPINE clinic center will be shorter or longer than anticipated, necessary changes of flight schedules will be for free. We wish you a wonderful advent season – and take care for your back!
Your APEX-SPINE Team
Five times a big relax for your spine
1) Stretch your neck
Sit down comfortably on the carpet or on a mat. Lay your hands on the back of your head and gently pull it toward your breast bringing your elbows together in front of you. The effect: Stretching of the neck helps to release the neck and the upper back. This often cures a slight headache
2) Roll your shoulders
Sit upright, let your arms hang down naturally and pull your shoulders to your ears. Now roll your shoulders 10 times forward and then backward. Repeat at least once. The effect: tense shoulder muscles will get smooth, blood circulation in the neck will increase.
3) Arch like a cat
Sit down on the floor and extend your legs in front of you. Now move your breast toward your legs go with your hands through your legs and then grab your ankle from the outside. Arch your back and move your chin to your breast. Breathe regularly. The effect: the cat pose releases and stretches the whole back and the muscles on the back of your legs.
4) Stretch your sides
Stand upright with your feet slightly apart. Stretch your right arm above your head and bend to your left side, sliding down your left hand along your leg. Hold 30 seconds. Relax and then repeat to the other side. The effect: stretching your sides will relax the muscles along the spine.
5) Release your lumbar spine
Sit down on the edge of a chair. Keep your feet about hip width apart. Move your upper body forward until you can lay it on your legs. Grab your ankles and pull your upper body further forward. Don’t forget to breathe regularly. The effect: stretching of the lower back and release of the lumbar spine.