Menu
Cart 0

Exercises and Stretches — Lumbar Back Pain

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...

Read more →

Sciatic Mobilizing Stretch

Posted by Judith Winer on

  Technique   Start position: Lie on your back Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart Keep your upper body relaxed and your chin gently tucked in   Action: Bend one knee up towards your chest and grasp your hamstring with both hands below the knee Slowly straighten the knee while bringing your foot towards you Hold for 20-30 seconds, taking deep breaths Bend the knee and return to the starting position   Tips: Don’t press your low back down into the floor as you stretch...

Read more →

Knee to Chest Stretch

Posted by Judith Winer on

    Technique: Start position: Lie on your back on a mat or the carpet Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart Keep your upper body relaxed and your chin gently tucked in Action: Bend one knee up towards your chest and grasp your knee with both hands Slowly increase this stretch as comfort allows Hold for 20-30 seconds with controlled deep breaths Tips: Do not tense up through the neck, chest or shoulders Only stretch as far as is comfortable Variation: Grasp both knees and...

Read more →

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          

Read more →

Superman Exercise

Posted by Judith Winer on

  Technique: Strengthens back, lower back and glutes Lie on stomach, arms reached out past your head with palms and forehead on floor Tighten abdominals Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other Hold for 5 seconds and then switch sides   How Often? Repeat 5 - 10 times each side, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

Read more →


Words from our students

Sale

Unavailable

Sold Out