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General Exercises

Note: The following exercise programs should only be done if instructed by the Therapist.

Your Bodyworks PT will have fully explained the anatomy of your entire spine, how it works, and how your symptoms are directly related to your movements and positions.

Paying careful attention to your homework, and being consistent with your exercises, is the most vital part of your treatment.


TREAT YOUR OWN BACK

Avoid bending like the plague!!
Every time your bend forward, you will be potentially irritating your symptoms. Make sure that you are using your legs to every time you bend down. You should maintain a lumbar Lordosis (hollow) at all times.

Always sit with your lumbar roll.
Every time you sit down – in the car, couch, movies, anywhere, you should sit as far back into the chair as possible, drop the lumbar roll down to about where your belt goes, and lean back gently over it. It should feel great.

Exercises to be done EVERY 2 HOURS (really!)
Push ups 10 times, every 2 hours as shown by your Therapist. Your belt should stay on the floor, and your arms should be doing all the work. You should feel a stretch (but not pain) in your low back at the extreme of extension, but feel better when you have done your ten. You should go further and further as your progress, but don’t rush things. It may take a few weeks before you can fully extend your elbows.
You may do 10 standing back bends if you are unable to do the push ups.

Lie on your stomach for 20 minutes a day.
Start with one pillow under your shoulders, and progress to 2-3 pillows as you become more flexible. You will feel stiff in your low back after this, but it should quickly subside.

If any of these exercises make your symptoms worse, STOP, and let us know.
If you have any questions, call us at (760) 327-4244.

The success and speed of your recovery is now in your hands.


TREAT YOUR OWN NECK

Remember your low back is directly related to what your neck is doing.

Avoid bending like "the plague!"
Every time your bend forward, you will be potentially irritating your symptoms. Make sure that you are using your legs to every time you bend down. You should maintain a lumbar Lordosis (hollow) at all times.


Always sit with your lumbar roll.
Every time you sit down – in the car, couch, movies, anywhere, you should sit as far back into the chair as possible, drop the lumbar roll down to about where your belt goes, and lean back gently over it. It should feel great.


Exercises to be done EVERY 2 HOURS (really!)
While sitting in a good position, do 10 “chin Tucks”. You should feel a symmetrical stretch at the back of your neck, but NOT your symptoms.
Place your hands in the small of your back, and gently stretch backwards 10 times. Do NOT throw your head back as you do this – keep looking straight ahead.

If any of these exercises make your symptoms worse, STOP, and let us know.
If you have any questions, call us at (760) 327 4244.

The success and speed of your recovery is now in your hands.


FOAM ROLLER EXERCISES

The following exercises are designed to stretch your thoracic spine and shoulders and to help with postural alignment. Lie on the roller lengthwise, with your head and pelvis supported.

You should feel a stretch through your shoulder blades, mid back and the front of your shoulders. If you have any pain, STOP.

First you should spend a few minutes lying on the roll to allow your back to adjust to it.

Hold arms out at 90 degrees, like a crucifix, and let the weight of your arms stretch your hands down towards the floor. Hold for 30 seconds.

Move your hands to a Y position, and hold for 30 seconds.

Move your arms to the side of your head, and hold for 30 seconds

Hold the “bench press start” position for 30 seconds.

From the bench press start position, do 10 presses up toward the ceiling, and then elbows back towards the floor (spotty dog)

Start with one arm straight over head, the other down by your side, then alternate 10x.

Put arms by your side, palms up, shrug shoulders slightly, then slide hands down towards your heels as far as you can. Repeat 10 x .

Eventually, you should be able to get the back of your hands onto the floor in all of these stretch positions.

If any of these exercises make your symptoms worse, STOP, and let us know.
If you have any questions, call us at (760) 327 4244.

 

The success and speed of your recovery is now in your hands!