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Exercises and Stretches — Low Back pain

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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The Birddog Exercise

Posted by Judith Winer on

  Technique: Begin on all fours, hands directly under your shoulders and knees directly under your hips Keep head aligned with spine (to help avoid tilting head, look at floor) Keep buttocks and abdomen tight. Do not arch the back Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner Keep arm, spine, and opposite leg aligned as if they are forming a tabletop Balance yourself for 10-15 seconds then slowly return to starting position Switch sides and repeat Remember to breathe   How Often? Do 10 repetitions each...

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The Plank

Posted by Judith Winer on

    Technique: The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Begin in the plank position with your forearms and toes on the floor Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending Your head is relaxed and you should be looking at the floor Hold this position for 10 seconds to start Over time work up to 30, 45 or 60 seconds   How Often? Repeat 4 times, twice daily    ...

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Standing Lateral Side Stretch

Posted by Judith Winer on

    Technique Stand straight with legs slightly open (about shoulder width apart) Hands at the side of the body Slowly bend the body to one side (side bend ), while keeping your head facing forward Slide hand down the leg until stretch is felt on the opposite side The stretch should be felt from the hip to the lower back Hold for 20-30 seconds   How Often? Repeat 3 times per side, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Back Stretch

Posted by Judith Winer on

    Technique • Position yourself on the floor on your hands and knees • Pull your stomach in around your spine, lower back, shoulders and neck, letting your head drop • Hold for 15 to 30 seconds How Often? Repeat 3 times, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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