![]() ![]() ![]() To provide a gentle stretch, bring one knee to your chest, grab behind your knee and extend your leg up. The hamstrings connect to your pelvis and have a major influence on your back. Keep the range of motion limited to stay in the pain-free range. With your knee bent and feet together, slowly leg your knees fall to one side and then to the other. Keep your abdominals engaged to protect your back. Move one leg at a time as you bring your legs down. If this position is comfortable, you can rock side to side or forward and back. ![]() To perform a double knee to chest to increase the amount of stretch, bring one knee to your chest, then lift to meet the other and pull your knees gently to your chest. Perform with both legs but making sure you move in a slow and controlled manner. Next you can bring one knee to your chest, giving a gentle squeeze to the knee to get a pain-free stretch in your back. ![]() Think of your pelvis as a bowl and roll your pelvis back, "spill it out the back," then roll your pelvis forward, "spill it out the front." This movement should be pain-free.Repeat for 10 repetitions. You will need to Log Roll to get on to your back and bend your knees to a comfortable position. When you are experiencing an acute bout of low back pain, it is important to activate the surrounding musculature as well as hydrate your joints. You want the motion to be slow and controlled.Ī simple and safe exercise that can help you alleviate low back pain. Return to start and perform with the other arm and leg. Repeat for 10 reps 2-3 sets.įinal progression: With your core engaged, extend one arm and the opposite leg while maintaining a straight spine. Return to start and perform with other leg. Progression: with your core engaged, extend one leg back while keeping your back and pelvis perfectly still. Return to start and perform with other arm. With your core engaged lift one arm up while keeping your back perfectly still. You can place a ball or dowel on the small of your back as a tactile cue. Start: On hands and knees directly under the shoulder and hips, respectively. The exercise starts with your arms and as you increase your strength and stability you can progress to legs, then combine the two. The challenge is to keep your back and pelvis straight and still by engaging your core muscles. This exercise requires core activation and stabilization with extremity movement. A stable back is the key to controlled movement and needed for every activity and/or sport. This exercise focuses on the muscles that stabilize your back. Ankle and foot rehabilitation protocols.Robotic Joint Center | Partial & Total Knee Replacement. ![]()
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