Spinal Stabilization Exercises Reviewed May 2011 Author: Carri A. Dunn, PT

Transcription

1 Spinal Stabilization Exercises Reviewed May 2011 Author: Carri A. Dunn, PT The following exercises have been prescribed by your physical therapist. They are intended to improve joint flexibility and muscle strength. Your therapist will modify this program if you have any movement restrictions and provide information on the best way to perform these activities based on your health condition. Ankle Pumps Lie on back with a towel roll under ankles. Point toes up toward the ceiling then downward. Hold each for 5 seconds.

2 Quad Sets Lie on back with a towel roll under knees. Press the back of your knees into the towel. Repeat times. Spine Neutral Lie on back. Bend both knees. Tighten abdominal muscles and sink lower back onto the bed. Breathe out and use abdominal muscles to perform the exercise. Do not hold breath.

3 Bent Knee Fall Outs Lie on back with both knees bent. Assume spine neutral position. Maintain spine position and place hands on hips. Slowly let left leg fall out, keeping hips stable on the table. Bring back to starting position, maintaining a neutral spine. Repeat on opposite leg. Hip Abduction Lie on back with legs together. Move one leg out to the side. (Keep leg straight and toes pointed to the ceiling.) Bring leg back to the center.

4 Heel Slides Lie on back with one leg straight and one leg bent. Tighten abdominal muscles keeping hips stable and spine neutral. Slide the heel of your straightened leg up toward body. Straighten leg. Glut Sets Lie on back with legs bent. Squeeze buttocks together. Do NOT lift hips.

5 Short Arc Quads Lie on back. Place a bolster or rolled up blanket under knees. Straighten one leg at the knee. Return to starting position. Clamshells Lie on side with a pillow between the knees, knees slightly bent towards chest. Tighten abdominal muscles and do not allow pelvis or trunk to move. Rotate top leg towards ceiling, keeping feet together and abdominal muscles tight. Return to starting position. Repeat with other leg.

6 Standing Knee Flexion Do Don t Tighten abdominal muscles to keep hips level. Bend one knee, bringing foot to buttocks. Do not let your knee come forward in front of your body. Slowly lower foot.

7 Standing Hip Abduction Marching Tighten abdominal muscles to keep hips level. Keep leg straight. Bring leg out to the side. Slowly bring leg down. Tighten abdominal muscles to keep hips level. March in place. Hold each leg up for 5 seconds.

8 Toe Raises Rise up on your toes. Slowly lower yourself back down. Step Ups Place one foot on a small step. Slowly step up, keeping lower foot off the step. Return to starting position.

9 Step Downs Lateral Steps Place both feet on a small step. Slowly lower one heel towards the floor. Return foot to the step. Stand at a supportive surface and tighten abdominal muscles. Place one foot on a small step. Place the other foot on the floor next to the step. Lift leg off the floor. Slowly lower leg towards the floor. Hold foot just off the floor for 5 seconds. Lift leg again.

10 Wall Squats Stand with feet about 6 inches from the wall. Rest your back against the wall. Slowly bend knees and lower yourself down the wall. Straighten legs and slide back up the wall to starting position. The content of this handout is for informational purposes only. It does not replace the advice of a physician or other health care professionals. Copyright 2011 Rehabilitation Institute of Chicago LIFE Center LIFE (5433) Fax