11846
Lumbar Stabilization #1
YOUR HOME PROGRAM
Created by Jeffrey Turner, SPT, CSCS Sep 8th, 2014 View at "www.my-exercise-code.com" using code: CT72E57
Total 6
PELVIC TILT While lying on your back, use your stomach muscles to press your spine downwards towards the ground. Do not move into a painful position.
LOWER TRUNK ROTATIONS - LTR Lying on your back with your knees bent, gently move your knees side-to-side.
BRACE- KNEE FALL OUT While lying on your back with both knees bent, stabilize your spine by bracing your abdominal muscles. Hold this contraction as you slowly lower one knee to the side. Your pelvis should not move.
Repeat Hold Complete Perform
10 Times 5 Seconds 3 Sets 1 Time(s) a Day
Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
You can place your thumbs on your pelvic bone to get feedback of any movements that occur. If your pelvis moves too much, then next time lower the leg less to maintain good control.
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Sep 8th, 2014 - Page 1 of 2
BRIDGING While lying on your back, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body.
BRACE HEEL SLIDES While lying on your back with your knees bent, slowly slide your heel foward on the floor/bed and then slide it back. Use your stomach muscles to keep your spine from moving.
BRACE MARCHING While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving.
Powered by HEP2go.com
Repeat Hold Complete Perform
10 Times 3 Seconds 10 Sets 1 Time(s) a Day
Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
Sep 8th, 2014 - Page 2 of 2
YOUR HOME PROGRAM
Created by Jeffrey Turner, SPT, CSCS Sep 8th, 2014 View at "www.my-exercise-code.com" using code: CT72E57
Total 6
PELVIC TILT While lying on your back, use your stomach muscles to press your spine downwards towards the ground. Do not move into a painful position.
LOWER TRUNK ROTATIONS - LTR Lying on your back with your knees bent, gently move your knees side-to-side.
BRACE- KNEE FALL OUT While lying on your back with both knees bent, stabilize your spine by bracing your abdominal muscles. Hold this contraction as you slowly lower one knee to the side. Your pelvis should not move.
Repeat Hold Complete Perform
10 Times 5 Seconds 3 Sets 1 Time(s) a Day
Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
You can place your thumbs on your pelvic bone to get feedback of any movements that occur. If your pelvis moves too much, then next time lower the leg less to maintain good control.
Powered by HEP2go.com
Sep 8th, 2014 - Page 1 of 2
BRIDGING While lying on your back, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body.
BRACE HEEL SLIDES While lying on your back with your knees bent, slowly slide your heel foward on the floor/bed and then slide it back. Use your stomach muscles to keep your spine from moving.
BRACE MARCHING While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving.
Powered by HEP2go.com
Repeat Hold Complete Perform
10 Times 3 Seconds 10 Sets 1 Time(s) a Day
Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
Sep 8th, 2014 - Page 2 of 2
