Patient Exercises

Low Back Extensions

Low back extensions help to activate your lower back muscles. Hours of bending over a desk or walking forward on your toes can stretch these muscles and increase your lower back pain.

Do 5 repetitions of this exercise every hour. This will help remind your to stand straight with your shoulders back and relieve the stress on your lower back.

  • 5 repetitions 1x per hour
  • Place your hands behind low back
  • Lean back as far as you can
  • Keep your hands in place to support the base of the spine
  • Do not push through pain
  • Keep your feet straight and your toes up

Maintain the correct position in order to get the most from this exercise.

 

Dynamic Calf Stretch

This exercise should be done brief and frequently throughout the day. It is done in two parts.  In the first one leg goes in front of the other and in the second part the same leg goes behind the first. After completing it three to four times on one side you can switch legs and complete it three to four times on the other.

If you haven’t done this exercise before, stand by a chair or the wall and use it to stabilize your balance.  Starting on your left leg.

PART ONE

1. Straighten your left leg without tensing the knee and thigh.
2. Turn your right leg outward.
3. Pull the arch on the left leg up.
4. Swing the right leg in front of the left leg, keeping the left leg straight.
5. Return the right leg to the starting position and repeat.

DynamicCalf1

 

 

 

 

Start Position

DynamicCalf2

 

 

 

Finish Position

PART TWO

1.  Bend the left leg at the knee and turned slightly inward.
2.  Start with the right leg in neutral position.
3. Flatten the arch on the left leg.
4. Place your right leg behind the left leg, keeping the left leg bent and the arch flattened and crossing midline.
5. Return to the start position, repeat.

 

DynamicCalf3

 

 

 

 

Start position

DynamicCalf4

 

 

 

 

Moving right leg behind left.

 

PART THREE

1. Repeat the exercises above but switch your legs.

 

Squat Like This

Squats are an important part of learning to pick up things off the floor, strengthening your thighs and many different exercises. Here is how to squat correctly.

  • Feet straight, toes up
  • Bend at the ankle, knee, hips, pelvis, low back and pelvis equally on both sides
  • Knees stay behind toes and inside ankles
  • Keep stomach engaged, the deeper the squat the closer the hips to the lower thigh muscles contract
  • Arms over head, shoulder blades back and down
  • Navel to spine, pelvis floor tight

SquatLabeled