Exercises
Lower Back Exercises
Cat/Camel- Do this everyday for a healthy back.
Bruggers Posture Exercise
1.) Sit on edge of a chair or stand in neutral position
2.) Elevate chest diagonally towards ceiling
3.) Bring shoulder blades together and downwards, letting shoulder roll back and arms hang down with palms open
4.) Look straight forward and position head in neutral position. Hold position with full belly-breathing for 30 seconds per hour, within pain-free tolerance
Curl Up–Floor -supine, one leg bent, hand under spine, elbows bent, slightly lift head and shoulders.
Ball Plank- feet wide, elbows bent stir the pot 3x each direction
Side Plank/Bridge – Top leg in front, upper arm grabs opp shoulder
Bird Dog- on knees and arms lifting oppposite hand and opposite leg then bring hand and leg in at the same time.
Yoga Twist-Reclining– Hold 10 seconds Repeat 5X
McKenzie Low Back Extension Exercises
Single Knee to Chest – Hold 10 seconds Repeat 5X
Double Knee to Chest – Hold 10 seconds Repeat 5X
Pelvic Tilt – Hold 10 seconds Repeat 5X
Superman routine – Repeat 5X
- Lift opposite hand, opposite leg – Hold 10 seconds – switch sides
- Lift both hands and both legs Hold 10 seconds
Pilates Single Leg Stretch – Goal 25 each side
Scissors – Count to 3 then switch; Goal is 25X
NECK EXERCISES
Cervical Retraction
Hold for 5-10 seconds – 5X each
ISOMETERIC – NECK EXERCISES
Hold with resistance 5 -10 seconds – 5X each
