Lower Back Stretches 1

Transcription

1 3200 Shelourne Street, Suite 203 Lower Bk Strethes 1 Guielines: Strt slow. Brethe with streth, inrese s you exhle. Hol streth for 8 to 10 reths, up to 3 times per streth. Stop if pinful. Glutels (Buttoks): Lie over top of leg. Chnge the position of torso in reltion to leg to streth ifferent re of uttoks. Do ilterlly. Streth n e on floor or up on tle or e. Piriformis (Deep Buttok): Cross legs (nkle on knee) n pull knee towrs oy. Do ilterlly. e Spine Extension (Hip flexors, lower ominls): Lie feown with plms flt uner shoulers. Slowly strighten rms n exten k vertere y vertere. Thrust hest forwr, pelvis into the groun, n exten he k. Spine Lterl flexion (QL): Stning with feet shouler with prt, slie one rm own leg n en entire spine (nek inlue) to sie. Reh upper hn up n wy from oy. Do ilterlly.

2 3200 Shelourne Street, Suite 203 Lower Bk Strethes 2 Guielines: Strt slow. Brethe with streth, inrese s you exhle. Hol streth for 8 to 10 reths, up to 3 times per streth. Stop if pinful. Spinl Rottion, Glutels (Buttoks): Lie on your k n ring ent leg ross oy (you n use your opposite rm to lightly push knee towrs groun). Streth other rm wy from oy. Do ilterlly. Low Bk (Eretors): Lie on your k n hug your knees towrs your hest. You n rest your he on the groun. Tip: Bringing hin to hest n inrese the streth Psos (Hip Flexors): Tke lrge step forwr or step on stir or stury ojet (hol onto something for lne if neee). Streth inreses s forwr leg ens n hips re pushe forwr. Tip: Squeeze gluts (uttoks) on the sme sie s forwr leg to inrese streth

3 3200 Shelourne Street, Suite 203 Shoulers/Upper Bk Strethes Guielines: Strt slow. Brethe with streth, inrese s you exhle. Hol streth for 8 to 10 reths, up to 3 times per streth. Stop if pinful. Rottor Cuff: Streth hns towrs eh other ttempting to grsp. If too iffiult to grsp hns, try grsping towel ehin k, pulling with one hn n then the other to streth eh shouler. Posterior Deltoi: Rise rm to 90 n pull ross hest with other rm. Pryer Streth (Upper k trps, rhomois): Sit with knees ent (shouler with) ringing utt to heels. Reh s fr forwr s possile with flt plms n ring he towrs groun.

4 3200 Shelourne Street, Suite 203 Spinl Conitioning (Core) Guielines: Strt slowly n get omfortle with exerise. Don t e onerne with repetitions or length of time initilly. As strength inreses, inrese time hel or repetitions. Musle soreness is expete when strting n exerise progrm. Rest etween sets. Shking is norml Sie Plnk: Rest on forerm, elow ent t 90. Feet stke, rise oy off groun, keeping elly utton n glutels (uttoks) tuke. Rest other hn on hip. Do ilterlly. Gol: 3 sets twie weekly. Tip: Try ringing hips s fr from groun s possile. Prone Plnk: Rest on toes n forerms (ent t 90 ). The further rms re forwr, the hrer the exerise is. Keep elly utton n gluts (uttoks) tuke in. Keep oy flt or slightly rhe wy from groun Gol: 3 sets twie weekly. Brige: Lie on k with knees ent n ring pelvis s high s le, squeezing the gluts (uttoks). Gol: up to 10 reps for 3 sets twie weekly. Squt: Feet shouler with prt, toes pointe slightly out. Bring uttoks k n en knees, try to keep knees ove toes. The eeper your legs en the hrer the exerise. See if you n get your upper legs (femurs) prllel to groun. Hns n e fole, or extene stright in front of oy. Gol: up to 10 reps for 3 sets twie weekly.

5 3200 Shelourne Street, Suite 203 Posture Restortion Guielines: Norml posture is essentil for optiml nerve trnsmission n helth. Restoring posture tkes time n these exerises shoul e one ily. The gol of this exerise is to ring the he over the top of the oy to reue n fix forwr-he synrome. Musle soreness is expete when strting n exerise progrm Angel Exerise: Lie on k with knees ent, mintining lower k urve. Depress he stright into groun throughout exerise (tens to rete oule hins). Bring rms to groun (ttempt to keep wrist, elows n shoulers in ontt with groun through entire motion). Strt with hns n elows s low s you n go, n slie up until hns touh s high ove he s possile. Do ily, strting with up to 10 reps. When rey, progress up to 20 reps. The most iffiult progression is to o this exerise ginst the wll with legs ent. YLTW Exerise: Throughout the exerise, ring your hin into your hest, sliing your he k (tens to rete oule hins). Strt with rms in Y formtion, thums pointing k n squeezing shoulers les together. (Squeeze shouler les throughout exerise). Next, en rms, then strighten rms n finlly ring elows into oy. Try holing eh position for 10 seons (more or less epening on enurne). Do 1-3 reps ily. Tip: Keeping thums pointe kwrs remins to squeeze shouler les together. This exerise is terrifi for esk workers n n e one while sitting.

6 3200 Shelourne Street, Suite 203 Spinl Hygiene Guielines: Strt slow. Brethe with streth, inrese s you exhle. Hol streth for 8 to 10 reths, up to 3 times per streth. Stop if pinful. Spine Extension: Lie feown with plms flt uner shoulers. Slowly strighten rms n exten k vertere y vertere. Thrust hest forwr, pelvis into the groun, n exten he k. Spine Flexion: Reh forwr s fr s omfortle n tuk hin to hest. Roun entire spine. As flexiility inreses, reh frther forwr. Spine Rottion: Sit n ross leg, nkle t knee. Reh opposite rm ross knee n ple other hn ehin oy. Use rms s leverge to rotte entire spine (nek s well). Spine Lterl flexion (QL): Stning with feet shouler with prt, slie one rm own leg n en entire spine (nek inlue) to sie. Reh upper hn up n wy from oy.

7 3200 Shelourne Street, Suite 203 Nek Strething/Hygiene Guielines: Strt slow. Brethe with streth, inrese s you exhle. Hol streth for 8 to 10 reths, up to 3 times per streth. Stop if pinful. Lterl Flexion: Bring er to shouler. Try to keep shoulers level n o not hike them up towrs ers. Do ilterlly. Flexion: Bring he forwr s fr s possile. Try to ring hin to hest. Rottion: Turn he to sie s fr s possile. Keep shoulers k. Aim to ring hin in line with shoulers. Do ilterlly. Extension: Look k s fr s possile. Thrust hin up n wy from oy.