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Exercises and Stretches — Spondylolisthesis

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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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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Two Knee Twist

Posted by Judith Winer on

    Technique   Lying on your back, bend your knees into your chest and bring your arms out as a T As you exhale, lower your knees to the ground on the right Keep both shoulders pressed down firmly If the left shoulder lifts, lower your knees further away from the right arm Hold for 1-2 minutes each side   How Often?   3 times each side, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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