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Exercises and Stretches — Bulging Disc

Heel Taps

Posted by Judith Winer on

    Technique: • Begin this Pilates exercise lying on your back in neutral spine with your hands by your side/on your chest and your hips and knees bent to 90 degrees as demonstrated • Maintain activation of your deep stomach muscles and pelvic floor muscles throughout the exercise • Slowly lower one leg until your heel touches the ground and then return to the starting position • Keep your spine and pelvis completely still and breathe normally   How Often? Perform 30 times alternating between legs, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM...

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Nerve Glide for Sciatic Nerve

Posted by Judith Winer on

Technique: Sit in a chair with your back straight and both feet flat on the floor Gently kick your injured foot back under the chair and, as you do, drop your head forward Slowly bring the leg forward, straightening it out in front of you and bring your head up at the same time. It might help to imagine there is a string attached to your forehead and the end of your toe The aim of this exercise - as with all nerve gliding exercises - is to relax one end of the injured nerve while gently tugging on the...

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The Pigeon (Yoga Stretch)

Posted by Judith Winer on

  Technique: • Begin in a table top position. Exhale; slide your right knee forward so that the femur (thigh bone) and knee are directly in front of its hip socket. Comfortably align the right heel over towards the left hip without letting the knee slide to the side • Check the back leg and make sure you are on the top of the knee and thigh, your foot is laying flat and the leg is in line with its own hip socket • Inhale and begin to draw your torso upright. Draw your attention to the pelvis and notice...

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McKenzie Extension Exercise

Posted by Judith Winer on

    Technique Start position: • Lie on your stomach, and prop yourself on your elbows, lengthening your spine • Keep your shoulders back and neck long   Action: • Keeping your neck long, arch your back up by pushing down on your hands • You should feel a gentle stretch in the stomach muscles as you arch backwards Breathe and hold for 5 to 10 seconds Return to the starting position   How Often? Repeat 3 times, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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The Bridge

Posted by Judith Winer on

    Technique: To improve core strength of several muscles in combination, try a bridge; • Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles • Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for 20 to 30 seconds • Return to the start position and repeat   How Often? 30 times, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly      ...

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