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   STRETCHES

1. SEATED PIRFORMIS STRETCH

Sit on a chair and place the ankle of one leg on top of the knee of the opposite leg. Then grab the knee and gently lean into the knee twisting the torso towards that knee.

 

 

 

2. POSTERIOR LONGITUDINAL STRETCH

This is to be performed with the assistance of a wall or door frame. Place the ankle closest to the wall on top of the opposite knee. Then turn the torso towards the elevated knee and grab the doorframe. You should feel a stretch in the glut and across the back on the opposite side.

 

 

 

3. CAT AND CAMEL

Start off by rounding the back like a cat. Then arch the back like a camel. Avoid extreme end - range positions with both movements. It is designed to be performed comfortably without any tension at the end range of either movement.

 

 

 

4. EXTENSION SERIES

Position I is laying on your stomach with your chin resting on the fists. Position II is resting on the elbows. Position III is having the palms on the floor with the elbows extended. Make sure to keep the pelvis in contact with the floor during position III.

 

 

5. NERVE ROOT FLOSSING

Position I is approximate the chin to the chest, round the back and bend the knee in the leg that is painful. Then look up at the ceiling, extend the mid back and extend the painful leg.

 

 

 

6. SAME SIDE ABDOMINAL BRACING

Lay on the back with one leg bent and the hand of the same side in contact with knee. Gently push 50/50 from the knee and hand. You should feel the abdominals contracting. Maintain contact between the low back and the floor at all times.

 

 

7. OPPOSITE SIDE ABDOMINAL BRACING

Lay on the back with one leg bent and the hand opposite that side in contact with the knee. Gently push 50/50 from the knee and hand. You should feel the abdominals contracting. Maintain contact between the low back and the floor at all times.

 

 

8. DEAD BUG

Lay on the back with the arms and knees bent. Then drop one arm backwards and the opposite leg at the same time. Avoid rotating the trunk throughout the movement. Return to the starting position and then repeat.

 

 

9. MCGILL CURL-UP

Lay on the floor with the hand tucked under the low back, one knee bent and the other strait. Then make a double chin and lift the entire trunk off the floor. Do not curl the back, keep it strait. Only go about 6-8 inches off the floor.

 

 

10. ABDUCTION EXERCISE

Lay on the back with both hips bent and knees flexed. Then place the hands on the outside of the knees. Push the knees outwards into the hands and resist with the hands 50/50. Hold for about 3-5 seconds.

 

 

 

11. HIP FLEXION / HIP EXTENSION EXERCISE I

Lay on the back with the knees bent. On one side, place the hand on top of the knee and then push up with the knee and down with the hand. On the other side, place the hand under the thigh, and push down with the thigh and pull down with the leg. Hold for about 3-5 seconds.

 

 

12. HIP FLEXION / EXTENSION EXERCISE II

Lay on the back and place the hand on top of the knee on one side. Push down on the hand and push the knee into the hand 50/50. With the other leg, push the foot into the ground, lifting the pelvis off the floor. Make sure there is no torquing of the trunk throughout the movement.

 

 

13. PLANKS

Hold the body up with the foreams and toes. Do not let the low back arch down excessively and do not round the upper back. The body should be perfectly strait. Hold for as long as possible

 

 

14. SIDE PLANKS

Lay on the side, with the forearm supporting the body wieght. Then push up on the forearm lifting the pelvis off the ground and hold for as long as possible.

 

 

 

15. BIRD DOGS

Start in the 4 point position. Reach out with the arm and extend the opposite leg as if you were dragging the toes across the ground. The finishing position of the body should be a completely strait line. Avoid any twisting of the trunk during the movement. Return to the starting position and repeat on the other side.

 

 

16. SUPINE BRIDGE

Lay on the back with the feet on the floor, then squeeze the glutes together lifting the pelvis off the floor. The upper thigh and trunk should be strait. Avoid arching the low back during the movement. Hold for 3-5 seconds.

 

 

17. SUPINE BRIDGE ON ONE FOOT

Lay on the back with the feet on the floor, then squeeze the glutes together lifting the pelvis off the floor. The upper thigh and the trunk should be strait. Avoid arching the low back during the movement. Then straiten one leg while one foot stays on the ground. Avoid twisting the trunk during this movement. Hold for 3-5 seconds.

 

 

18. EXERCISE BALL WALL SQUATS

Stand with the exercise ball behind the back. Then drop down into the squat position maintaining a neutral spine throughout the movement.

 

ADVANCED EXERCISES

 

19. STANDING TRUNK ROTATIONS WITH BAND

Stand with the theraband clasped in both hands. Make sure the theraband is anchored safely and rotate the trunk away from where it is anchored, do not use the arms.

 

 

20. EXERCISE BALL TOSS

Pass the exercise ball between the feet and hands.

 

 

 

21. EXERCISE BALL WINDSHIELD WIPER

Start with the exercise ball on one side and the legs on the opposite side, then rotate in a windshield wiper fashion.

 

 

 

22. MEDICINE BALL FOAM ROLLER.

Start with the foam roller underneath the spine in a parallel fashion and the arms raise up holding a medicine ball. Then brace the abdominals and lower the medicine ball overhead.

 

 

23. SIDE PLANK WITH HIP ABDUCTION

Support the body wieght on the downside forearm, then lift the upside leg in the air. Make sure the body is completely strait throughout the movement.

 

 

24. BIRD DOG WITH ARM TO THE SIDE

Begin the movement in the quadriped position, then extend one leg behind and then reach out to the side with the opposite arm.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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