Most low back pain patients experience three general stages before maximum recovery and rehabilitation is obtained:
|
|
- Cory Waters
- 7 years ago
- Views:
Transcription
1 Mst lw back pain patients experience three general stages befre maximum recvery and rehabilitatin is btained: 1. Stage 1 Acute/Pain Stage 2. Stage 2 Subacute/Recvery Stage 3. Stage 3 Chrnic/Rehabilitative Stage Stage 1 Acute / Pain Stage (Signs and Symptms) Lw back pain Muscle weakness Leg pain Splinting muscle spasm Antalgic (bent) psture Inability t stand n heels r tes Aggravated by sitting, standing, bending, cughing, sneezing, straining Difficulty in rising frm a sitting r lying psitin Stage 2 Subacute / Recvery Stage This stage is when the majrity f yur signs and symptms frm the acute stage have subsided. Yu may cntinue t experience a dull, aching sensatin in yur lw back, hips r legs, and pssibly have a weak feeling in the lw back r a general feeling f apprehensin. Standing straight, sitting and rising shuld be perfrmed with-ut pain. Sneezing and straining shuld nt aggravate r cause yu t have acute symptms. Stage 3 Chrnic / Rehabilitative Stage Yu will reach this stage when all f yur symptms f the acute and subacute stage have subsided, r where maximum imprvement in yur cnditin has been btained and lng-term strengthening f the lw back is abslutely essential.
2 ppsite leg. Repeat five times r as recmmended. Lie flat n the flr in a relaxed psitin. Bring yur right knee tward yur chest, clasping yur hands arund the knee. Pull yur right knee tward yur chest firmly and, at the same time, frcefully straighten the left leg. Hld fr three t five secnds. Relax tensin. D five times. Repeat same prcedure with Lie n the flr with yur knees bent, feet flat n the flr and arms at yur sides, palms dwn. Tighten the muscles f yur lwer abdmen and buttcks s as t flatten yur lw back. Slwly raise lw back and buttcks frm the flr and hld fr five secnds. Relax. D five times r as recmmended. Lie n yur back with yur knees bent, feet flat n the flr, hands at yur sides, palms dwn. Tighten the muscles f yur abdmen and buttcks s as t push yur lw back flat against the flr. Hld fr three t five secnds, relax. D five times r as recmmended.
3 (These exercises are t be perfrmed in additin t thse suggested fr the acute stage.) Lie n the flr with yur knees bent, feet n the flr and arms at yur sides. Bring bth knees t chest, clasping hands arund the knees and pulling firmly twards yur chest, Hld fr three t five secnds. Relax tensin. D five times r as recmmended. Lie n yur back, yur knees bent with feet flat n the flr, arms at yur sides, palms dwn. Raise yur left leg up as far as is cmfrtable withut ver-stretching muscles behind the leg. Return left leg t starting psitin and repeat five times. Repeat exercise with right leg. D five times r as recmmended. Lie flat n yur back, arms at yur sides, palms dwn. Slwly raise ne leg, bringing the raised leg tward the ppsite side f the bdy until yu feel the stretch. Return t neutral psitin. Repeat with ppsite leg. D five times r as recmmended. Standing with hands against wall, left ft apprximately eighteen inches behind right ft, keeping heel flat n the flr and left knee straight, slwly bend frward until yu feel the stretch behind the calf. Hld fr three t five secnds, release the tensin and repeat three t five times. Repeat with the ppsite leg. This exercise is designed t release tensin behind calf. Lie flat n flr, hands clasped behind the neck. Tighten buttcks and at the same time, lift head and shulders 2-4 inches ff the flr withut pulling n the neck. Hld fr three t five secnds, return t neutral psitin. Repeat five times r as recmmended. This exercise is mainly an abdminal strengthening exercise.
4 (These exercises are t be perfrmed in additin t thse suggested fr the acute and subacute stages.) Lie n yur back, with bth knees bent, feet flat n the flr. Bring ne knee t the chest, then straighten it t the vertical psitin, pinting the te upward as far as pssible. Bend knee back t chest and return t riginal psitin. Repeat with ppsite leg. D five times r as recmmended. Sit sideways n cuch, stretch ut right leg flat and put left ft n flr. Put left hand n left knee and reach frward with yur right hand fr the tes f the right ft. Reach as far frward as yu can withut discmfrt. Feel the stretch behind the right leg, hld fr three t five secnds and lean back t release the tensin. Repeat with same leg five times, then change psitin and repeat with ppsite leg. Standing with hands n hips, bend slwly t ne side, bending nly at the waist D nt flex hip r knee. Hld fr three t five secnds. Return t neutral psitin and repeat t ppsite side. D five times r as recmmended. Lie n back, knees bent, feet flat n flr, hands n chest. It wuld be helpful t put the feet under a heavy chair r sfa fr supprt r have smene hld the feet t the flr. Sit up t ne quarter the sitting psitin and hld fr three t five secnds. Relax. Repeat five times r as recmmended.
5 Lie face dwn n flr with large pillw under the hips and lwer part f the abdmen. Lift ne leg frm the flr, keeping leg straight, hld fr three secnds and relax. Repeat using ther leg. D five times r as recmmended. Lie face dwn n flr with a large pillw under the hips and lwer part f the abdmen. Place hands behind the hips and lift the head and shulders frm the flr being cautius nt t raise high enugh t cause pain in lwer back r create swayback. Resume resting psitin. Repeat five times r as recmmended. Lie n yur right side, raise left leg t as near a vertical psitin as pssible, repeat five t ten times. Repeat lying n left side and raising right leg. On hands and knees, draw ne knee tward chest, flexing trunk and neck at same time. Then swing leg back t the utstretched psitin, extending neck and back at same time. D five times r as recmmended. Repeat with ther leg. Assume a kneeling psitin, resting n yur hands and knees. Arch yur back like a cat, drp yur head at the same time. Then reverse the arch by bringing up yur head and frming a "U" with yur spine. D each set five times r as recmmended.
Knee Class Fremont Physical Therapy
Fremnt Knee Facts The knee lses strength and stability after an injury. Stretching, strengthening and stability exercises are recmmended nt nly fr peple wh have injured their knees, but als t prevent injury.
More informationUsing Body Mechanics and Other Tools to Do What You Love Longer
Using Bdy Mechanics and Other Tls t D What Yu Lve Lnger Bdy Mechanics Basics Bdy mechanics is the utilizatin f crrect muscles t cmplete a task safely and efficiently, withut undue strain f any muscle r
More informationLOWER CROSSED SYNDROME
LOWER CROSSED SYNDROME Lwer-Crssed Syndrme (LCS) is als referred t as distal r pelvic crssed syndrme. In LCS, tightness f the thraclumbar extensrs n the drsal side crsses with tightness f the ilipsas and
More informationExercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.
Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface
More informationAdductor Tendonopathy Rehabilitation Programme
Adductr Tendnpathy Rehabilitatin Prgramme Updated May 2010 This prgramme has been develped t enable swelling and discmfrt t settle quickly, t prmte rapid healing f the injury while maintaining a gd level
More informationStanding with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.
ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest
More informationHELPFUL HINTS FOR A HEALTHY BACK
HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead
More informationt: 07771692808 e: info@emmagillsportstherapy.co.uk w: www.emmagillsportstherapy.co.uk
Stretching.that thing that we knw we shuld be ding but just dn t always seem t have (r make) the time fr. It s nt very exciting is it? Desn t exactly get yur adrenaline ging des it? But read n t see why
More informationFact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
More informationKnee Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationLow Back Pain: Exercises
Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you
More informationLow Back Pain Exercises Interactive Video Series Transcript July 2013
Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]
More informationGeneral Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
More informationHow To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
More informationEGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips
More informationC-A-B. Compressions: Push hard and fast on the center of. Airway: Tilt the victim s head back and lift the chin to
Center fr Prfessinal Practice f Nursing CPR Guidelines fr Health-Care Prviders C-A-B Cmpressins: Push hard and fast n the center f the victim s chest Airway: Tilt the victim s head back and lift the chin
More informationCardiac Rehab Program: Stretching Exercises
Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles
More informationDon t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.
Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds
More informationStrengthening Exercises - Below Knee Amputation
Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the
More informationMedial Collateral Ligament Sprain: Exercises
Medial Collateral Ligament Sprain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off
More informationRange of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program
Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal
More informationCHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552
CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches
More informationDo s and Don ts with Low Back Pain
Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting
More informationBasic Stretch Programme 3. Exercise Circuit 4
Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should
More informationExercises for the Hip
Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited
More informationExercises for older people
Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the
More informationPlantar Fasciitis Treatment
Plantar Fasciitis Treatment Healing Strengthening Future Preventin BONUS Material Daily Treatment Lg Phases 1 and 2 Mental Apprach t Treating Yur Injury Fds, Liquids, and Tensin By Brent Abel All Cpyrights
More informationInfo. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide
Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet
More informationLower Body Strength/Balance Exercises
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
More informationStretching in the Office
Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside
More informationLow Back Pain Exercise Guide
Nader M. Hebela, MD Fellow of the American Academy of Orthopaedic Surgeons http://orthodoc.aaos.org/hebela Cleveland Clinic Abu Dhabi Cleveland Clinic Abu Dhabi Neurological Institute Al Maryah Island
More informationSpine Conditioning Program Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationOtago Exercise Program Activity Booklet
Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements
More informationRehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:
Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured
More informationAquatic Exercises: Upper Body Strengthening
Aquatic Exercises: Upper Body Strengthening These exercises will strengthen your muscles in your arms, shoulders, chest and neck. Exercising in water allows you to have less stress on your joints. When
More informationCare at its Best! Foam Roller Exercise Program
Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers
More informationAbove Knee Amputee Exercise Program
Above Knee Amputee Exercise Program It is important that you take an active role in your rehabilitation. The following exercises must be done every day to prevent any complications. After an above the
More informationExercises for Low Back Injury Prevention
DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,
More informationPreventing Falls. Strength and balance exercises for healthy ageing
Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises
More informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationACL Reconstruction Rehabilitation
ACL Reconstruction Rehabilitation The following exercises are commonly used for rehabilitation following ACL reconstruction surgery. However, each knee surgery is unique and each person s condition is
More informationA proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete
More informationAustralian Centre for Agricultural Health and Safety. Farming with Back Pain
Australian Centre for Agricultural Health and Safety Farming with Back Pain 2008 Australian Centre for Agricultural Health and Safety All rights reserved Title: Farming with Back Pain Authors: Boughton
More informationHip Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationRehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device
Walking after Total Knee Replacement After your TKR, continue using your walker or crutches until your surgeons tells you it is okay to stop using them. When turning with a walker or crutches DO NOT PIVOT
More informationChronic Pelvic Pain. Despite all the pain CPP causes, doctors are often not able to find a reason or cure to help these women.
What is Chrnic Pelvic Pain (CPP)? Chrnic Pelvic Pain Chrnic pelvic pain is ne f the mst cmmn medical prblems amng wmen. Twentyfive percent f wmen with CPP may spend 2-3 days in bed each mnth. Mre than
More informationLeg Strengthening Exercises
Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. Do only the exercises marked. Do them slowly and smoothly on a firm surface. Never hold your breath
More informationBasic Training Exercise Book
Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times
More informationPhysical & Occupational Therapy
In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be
More informationPhysical Capability Strength Test: One Component of the Selection Process
Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical
More informationSpinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins
Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Below is a description of a Core Stability Program, designed to improve the strength and coordination
More informationWhat is Separation of the Abdominal Muscles after Childbirth (also known as Divarication of Rectus Abdominis)?
What is Separation of the Abdominal Muscles after Childbirth (also known as Divarication of Rectus Abdominis)? Following your pregnancy and the birth of your baby your abdominal (tummy) muscles may have
More informationFlexibility Assessment and Improvement Compiled and Adapted by Josh Thompson
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility
More informationISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
More informationCourse: f Preschool Aquatics Level 1
Curse: f Preschl Aquatics Level 1 Purpse T rient preschl-age children t the aquatic envirnment and t help them acquire rudimentary levels f basic aquatic skills There are n skill prerequisites fr Preschl
More informationHow To Improve Drainage
Rehabilitation Home Program Edema Exercises To Improve Drainage You will improve your lymph flow by doing a few exercises each day. These exercises are an important part of your home program. They may
More informationMyofit Massage Therapy Stretches for Cycling
Guidelines for Stretching Always assume the stretch start position and comfortably apply the stretch as directed. Think Yoga - gently and slowly, no ballistic actions or bouncing at joint end range. Once
More informationSafe Handling of Cylinders (Insert Company Name Here)
PURPOSE RESPONSIBILITY AUTHORITY T prvide guidelines fr the safe handling and use f cylinders All individuals handling and/r using 6 packs, 12 packs, maniflded, cradled r stand-alne cylinders Plant Manager
More informationGetting Your Fingers In On the Action
Rry Garfrth Getting Yur Fingers In On the Actin Once yu are able t strum with yur fingers, yu can begin fingerpicking! The first task is t learn yur hand psitin and t learn which fingers are used n which
More informationEPIC CENTER INDOOR FLAG FOOTBALL RULES (NEW RULES ARE HIGHLIGHTED)
EPIC CENTER INDOOR FLAG FOOTBALL RULES (NEW RULES ARE HIGHLIGHTED) Game time 2 halves f 25 minutes each Running time thrughut Play clck is 25 secnd frm the time the fficial whistles ready fr play. Warning
More informationHernia / Lower Back Pain Information for VAG Leaders and health committees
Hernia / Lower Back Pain Information for VAG Leaders and health committees VAG LEADER ACTIONS Have meetings with your VAG about Hernia. Use this Hernia fact sheet to facilitate and provide information
More informationShoulders (free weights)
Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB
More informationTOTAL KNEE REPLACEMENT
PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT Home Exercise Program PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT HOME EXERCISE PROGRAM To get the best results from your surgery, it is important that you do your
More informationBRUGGER'S POSTURAL RELIEF EXERCISE
BRUGGER'S POSTURAL RELIEF EXERCISE Brugger's Postural Relief Exercise strengthens your muscles. lt promotes stability and relaxes tight muscles that tighten due to postural stress (see Figure 2). Check
More informationSAMPLE WORKOUT Full Body
SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand
More informationKeep fit at the workplace! A simple training programme for more exercise at the workplace.
Keep fit at the workplace! A simple training programme for more exercise at the workplace. INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results
More informationRehabilitation after lumbar discectomy, microdiscectomy and decompressive laminectomy. Information for patients
Rehabilitation after lumbar discectomy, microdiscectomy and decompressive laminectomy Information for patients You have just had surgery on your lumbar spine. Below are some common questions with answers,
More informationStretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy
Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in
More informationPreventing Overuse Injuries at Work
Preventing Overuse Injuries at Work The Optimal Office Work Station Use an adjustable chair with good lumbar support. Keep your feet flat on a supportive surface (floor or foot rest). Your knees should
More informationOtago Exercise Program
Otago Exercise Program Edited Version Exercise Booklet Created by: Genesee County Coalition Supported by a grant from the Health Foundation for Western and Central New York Otago Exercise Program to Prevent
More informationAnterior Cruciate Ligament Reconstruction Rehabilitation Protocol
The First Two Weeks After Surgery You will go home with crutches and be advised to use ice. Goals 1. Protect reconstruction 2. Ensure wound healing 3. Maintain full knee extension 4. Gain knee flexion
More informationSHOULDER REHABILITATION EXERCISE PROGRAM. Phase I
Franklin Orthopedics 7400 W Rawson Ave, Suite 225 Franklin, WI 53132 414-425-8232 SHOULDER REHABILITATION EXERCISE PROGRAM Phase I PENDULUM EXERCISES: Bending over at the waist and balancing with the good
More informationYoga Teacher Training Home Study Course. Part 3b. Teaching and Practicing Sun Salutations
Yoga Teacher Training Home Study Course Part 3b Teaching and Practicing Sun Salutations Sun Salutations (Surya Namaskar) A sun salutation is a graceful sequence of positions performed as one continuous
More informationby Ellen Saltonstall and Dr. Loren Fishman
10 Yoga Poses for Low Back Pain Prevention by Ellen Saltonstall and Dr. Loren Fishman Introduction This series of poses is designed to prevent future back pain and also to relieve back pain that you may
More informationKNEE EXERCISE PROGRAM
KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength
More informationClasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips
Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in
More informationCoccydynia. (Coccyx Pain) Information for patients. Outpatients Physiotherapy Tel: 01473 703312
Information for patients Coccydynia (Coccyx Pain) Outpatients Physiotherapy Tel: 01473 703312 DPS ref: 4508-12(RP) Issue 1: February 2013 Review date: January 2016 The Ipswich Hospital NHS Trust, 2013.
More informationback stabilization and core strengthening
back stabilization and core strengthening EXERCISE OOKLET back stabilization and core strengthening TLE OF CONTENTS Introduction 1 Hook-lying Stabilization Progression Neutral position 2 Hook-lying with
More informationStarting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart
Exercise 3 Bridging Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart Tighten your buttocks, then raise them off the floor to form a bridge, then hold. Then
More informationDr. Tozzi s and Dr. Roehrig s Patient Guide to Total Knee Replacement
Dr. Tzzi s and Dr. Rehrig s Patient Guide t Ttal Knee Replacement This guide is meant t help yu better understand yur upcming knee surgery. It is generalized infrmatin, and individual patients have unique,
More informationCervical Radiculopathy
Cervical Radiculpathy Anatmy and Bimechanics The neck r cervical spine is cmprised f seven vertebral bnes stacked in a clumn which supprt the head. In between each f the vertebrae is an intervertebral
More informationhe American Physical Therapy Association would like to share a secret with you. It can help you do more with less effort breathe easier feel great.
The Secret... T he American Physical Therapy Association would like to share a secret with you. It can help you do more with less effort breathe easier feel great. The secret is about good posture, which
More informationPERFORMANCE RUNNING. Piriformis Syndrome
Piriformis Syndrome Have you started to experience pain in your hip or down your leg while beginning or advancing your fitness program? This pain may be stemming from the piriformis muscle in your hip.
More informationCORRECTIVE CHIROPRACTIC EXERCISES
CORRECTIVE CHIROPRACTIC EXERCISES J O W E T T & M O U L T O N C h i r o p r a c t o r s introduction This booklet, presented by Jowett and Moulton Chiropractors, is designed to provide you with a general
More informationare you reaching your full potential...
T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed
More informationEnsure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.
Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready
More informationSutton & Cheam Swimming Club. Land Training for Swimming and Water Polo
Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out
More informationQigong. Ba Duan Jin. The Eight Pieces of Brocade
Qigong Ba Duan Jin The Eight Pieces of Brocade by Col and g Hamilton Yiheyuan Martial Arts Contents Page Introduction 2 Preparation 2 1. Hold up the Sky 3 2. The Archer 4 3. Join Heaven and Earth 5 4a.
More informationPIROUETT! June 2015 GENERALITIES
GENERALITIES 1.5.4. Penalty by the Difficulty (D) Judge: 0.50 pint if music with vice and wrds is used but the cach des nt specify n D frm which exercise uses music with vice and wrds Official Frm: Use
More informationPolice Recruit Information Packet
CITY OF DAYTON, OHIO CIVIL SERVICE BOARD Police Recruit Information Packet The information contained within this packet is intended to give candidates an understanding of the steps relating to the selection
More informationSOLE MX SERIES ELLIPTICAL OWNER S MANUAL PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING YOUR NEW ELLIPTICAL!
SOLE MX SERIES ELLIPTICAL OWNER S MANUAL PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING YOUR NEW ELLIPTICAL! Table f Cntents Imprtant Safety Instructins...1 Beginning Yur Persnal Fitness Prgram...2
More informationBEACH VOLLEYBALL TRAINING PROGRAM
2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks
More informationPREVENTING SPINAL INJURY
PREVENTING SPINAL INJURY PRESENTED BY: BYRON BAHNIUK, B.P.E., C.A.T.(C), R.M.T. UNIVERSITY OF MANITOBA BISON ATHLETIC THERAPY CENTRE INVESTORS GROUP ATHLETIC CENTRE 231-75 SIDNEY SMITH ST. 474-6956 Who
More informationPsoas Syndrome. The pain is worse from continued standing and from twisting at the waist without moving the feet.
Psoas Syndrome The iliopsoas muscle is a major body mover but seldom considered as a source of pain. Chronic lower back pain involving the hips, legs, or thoracic regions can often be traced to an iliopsoas
More informationLiving Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.
Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the
More informationConsumer Complaint Roadmap
Cnsumer Cmplaint Radmap Step 1. What yu shuld knw befre yu begin. Refund and Exchange Plicies The nly case where a cnsumer has the abslute right t a return is when there is a defect in the prduct. Mst
More informationReturning to fitness after heart surgery
Returning to fitness after heart surgery A patient s guide 1 Increasing activity After your operation, your heart function should be improved and so your ability to exercise will also be improved. However,
More informationMOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group
MOON Shoulder Group For information regarding the MOON Shoulder Group, talk to your doctor or contact: Rosemary Sanders 1215 21 st Avenue South 6100 Medical Center East Vanderbilt University Medical Center
More informationSheet 1A. Treating short/tight muscles using MET. Pectorals. Upper trapezius. Levator scapula
Sheet 1A Treating short/tight muscles using MET Pectorals Once daily lie at edge of bed holding a half-kilo can, arm out sideways. Raise arm and hold for 10 seconds, then allow arm to hang down, stretching
More information