Prone on Elbows
Rise up on elbows as high as possible, keeping hips on
floor. Hold _____ Seconds.
Repeat _____ times. Do _____ sessions per day.
Lower Trunk Rotation Stretch
Keeping back flat and feet together, rotate knees to one
side. Hold _____ Seconds.
Repeat _____ times each side. Do _____ sessions per day.
Double Knee-to-Chest Stretch
With hands behind knees, pull both knees in to chest
until a comfortable stretch is felt in lower back and buttocks. Keep back
relaxed. Hold _____ Seconds.
Repeat _____ times. Do _____ sessions per day.
Single Knee-to-Chest Stretch
With hand behind one knee, pull knee in to chest until a
comfortable stretch is felt in lower back and buttocks. Keep back relaxed.
Hold _____ Seconds. Repeat with other knee.
Repeat _____ times. Do _____ sessions per day.
Pelvic Tilt
Flatten back by tightening stomach muscles and buttocks.
Hold _____ Seconds.
Repeat _____ times. Do _____ sessions per day.
Wall Slides
| Keep head, shoulders, and back against wall, with feet
out in front and slightly wider than shoulder width. Slowly lower buttocks
by sliding down wall until thighs are parallel to floor. Keep back flat.
Hold _____ Seconds. Repeat _____ times. Do _____ sessions per day. |
|
 |
Sitting straight with shoulders back |
|
|
Head facing forward |
|
|
Tilt head to right side (hold for 5 seconds) - take up slack as you can |
|
|
Tilt head to left side (hold for 5 seconds) - take up slack as you can |
|
|
Tilt head to front (hold for 5 seconds) - take up slack as you can |
|
|
Tilt head to back (hold for ONE second) |
|
|
Turn head to right (hold for 5 seconds) |
|
|
Turn head to left (hold for 5 seconds) |
Do these twice daily, then increase to every hour as possible.
|
|
Sit straight up in a chair |
|
|
Bend forward from the hip, keeping back straight |
|
|
Start with right side |
|
|
Touch right hand to ground |
|
|
Turn head to left side |
|
|
Reach out with right hand in front of left leg |
|
|
(Hold for 5 seconds) PALMS DOWN |
|
|
Repeat on left side |
* REPEAT 2 TIMES DAILY - Then increase to every hour as possible
|
|
Sit straight up in a chair |
|
|
With right hand, grip under the chair |
|
|
With left hand grab right elbow |
|
|
Pull back until you feel the pull in the top of the shoulder |
|
|
Tilt head to left side |
|
|
Hold for 10 seconds |
|
|
Switch arms and repeat steps |
Do these twice daily, then increase to every hour as possible.
- Standing erect, looking straight ahead, bring arms forward waist level with back of hands touching. Stretch arms forward as far as possible without bending torso. Slowly turn thumbs upward as you bring your arms around your sides keeping hands at waist level. Continue moving arms back as far as possible while attempting to squeeze shoulder blades together.
- Repeat above exercise with arms at shoulder level.
- Repeat above exercise with arms over head.
Step 1
|
|
Put gait belt around wrists |
|
|
Create a 90 degree angle with elbows down to side |
|
|
Pull wrists away from each other |
|
|
Don't try to break the belt - just a good pull |
|
|
Hold for 10 seconds |
REPEAT 10 TIMES, 2 TIMES DAILY
Step 2
|
|
Put gait belt just above elbows |
|
|
Create a 90 degree angle with elbows down to side |
|
|
Pull elbows away from your body |
|
|
Don't try to break the belt - just a good pull |
|
|
Hold for 10 seconds |
REPEAT 10 TIMES, 2 TIMES DAILY
Step 1
|
|
Spread feet to shoulder width |
|
|
Put gait belt around ankles |
|
|
Put pillow between knees |
|
|
Pull apart at ankles and squeeze at knees |
|
|
Don't try to break the belt - just a good pull |
|
|
Hold for 10 seconds |
Step 2
|
|
Spread knees to shoulder width |
|
|
Put gait belt around knees |
|
|
Put pillow between ankles |
|
|
Pull apart at knees and squeeze at ankles |
|
|
Don't try to break the belt - just a good pull |
|
|
Hold for 10 seconds |
REPEAT BOTH STEPS 2 TIMES DAILY
|
|
Sit up straight on a mat or table |
|
|
Place your left leg on the mat with a roll under your knee |
|
|
Slowly bend forward at your hip, keeping your back straight |
|
|
Hold for 10 seconds |
|
|
Repeat with your other leg |
|
|
Sit up straight in a chair |
|
|
Place your left ankle on your right knee |
|
|
Slowly bend forward at your hip, keeping your back straight |
|
|
Hold for 10 seconds |
|
|
Repeat with your other leg |
- Standing with legs straight, bend forward from your hips. With arms straight down reach as far as you can to your toes. Bring your hands back against your legs and mark how far down you can reach.
- Stand with your heels on a 2" board. With a broomstick in both hands, bend straight down from your hips as far as you can, then squat down until you are parallel with the floor. Raise the broomstick above your head. Keeping the broomstick above your head, stand up and arch backwards.
- Repeat 5 times.
- Repeat step 1 and see how much you have gained.
|
|
Sit with both legs straight out in front of you |
|
|
Put a rolled towel under each knee |
|
|
Put another rolled towel between knees |
|
|
Pinch knees together |
|
|
Contract right leg and raise off the surface, being careful to lift the heel off the surface not the entire leg |
|
|
Hold for 10 seconds |
|
|
Switch legs and repeat |
- Roll under knee, raise lower leg to a straight leg position.
- Roll under back of ankle, straighten back of knee down toward table.
- Roll under front of ankle and lying on stomach, raise back of knee toward ceiling.
Lie on your stomach close to edge of mat or bed placing foot closest to edge on the floor. Bring this foot towards shoulder making sure foot stays flat on the floor. Raise up on hands raising opposite hip off bed until you feel a stretch into anterior hip. Be sure you don't increase low back symptoms.